Introduction
Drinking coffee can often make us feel invigorated and energized, but for many, the tendency of caffeine to keep us awake is an issue. With our busy lifestyles, often there’s no option to take a break, so the only way to get some shut-eye is to try to counteract the stimulating effects of coffee. A few tips may help fight the effects of coffees, improve relaxation and help you get some rest.
Improve Your Sleep Quality With Natural Alternatives
We all have unique sensitivities to caffeine and the level of your sensitivity is what affects how much coffee will make it difficult for you to fall asleep. In order to reduce the effects of coffee, prioritize getting a good night’s rest and look for natural ingredients to help improve the comfort and quality of your sleep. Herbal tea for example, has many beneficial herbs, such as chamomile, lavender or peppermint, which have been studied to have a calming calming effect and can help to reduce stress and offer an alternative and healthier way to relax.
Reduce Your Caffeine Intake
Monitoring your overall caffeine consumption is an important step towards regulating your sleep cycle. The Cleveland Clinic suggests that limiting yourself to under 400 mg of caffeine per day can help reduce the risk of problems with sleep and anxiety. Practically, this means avoiding a fourth cup of coffee after lunch or cutting down on beverages such as caffeinated energy drinks whenever possible.
Exercise
Physical activity may be one of the best ways to get tired after drinking coffee. Exercise is known to have psychological and physical benefits, reducing stress and tension as well as promoting a natural and healthy sleep pattern. If your busy schedule doesn’t leave much time for a gym or a jog, then simple methods such as yoga, tai chi and meditation can have a beneficial effect.
Relax
Take some time out of your day to relax and have some leisure time to help you unwind and prepare for restful sleep. Make sure to do an activity that you enjoy, be it reading a book in peace or taking a leisurely walk. It may also be helpful to practice progressive muscle relaxation, a technique that involves tensing and relaxing different muscle groups to ease away any tension and calm the mind.
Re-Assess Your Sleep Schedule
Sticking to a consistent sleep schedule can also help to reduce the effects of caffeine intake. Going to bed and getting up around the same time each day helps to normalize your sleep pattern, thus making it easier to stay refrain. On the other hand, don’t let yourself stay in bed if you’re not asleep after half an hour or so. Changing the environment around you may help you relax and get tired faster.
Reliance On Coffee To Stay Awake
The American academy of sleep medicine defines social jet lag as the discrepancy between biological time and work or school demands that can disrupt sleep timing. People suffering from this condition often rely on caffeine to stay alert and awake during the day. Considering that this disruption can cause physical and emotional fatigue, the most important step would be to make sure you prioritize getting enough sleep at the right hours instead of over stimulating the body.
Reducing Caffeine Sensitivity
If you feel that you’re very sensitive to the effects of caffeine, It may be helpful to do a quick search online for some of the best products that target this sleep issue. Drinking decaffeinated coffee as little as an hour before sleep can also help reduce the effects of caffeine. If none of these alternatives seem to do the job, it might be worth reducing the number of cups of coffee you intend to drink each day, or switch to a less caffeinated substitute instead.
Conclusion
In conclusion, a few steps can be taken to reduce the effects of caffeine in our bodies and help get sleepy after drinking coffee. Taking care of our health with regular exercise and rest, good quality sleep and natural alternatives can have long term beneficial effects in improving our physical and mental wellbeing.
