It is not an easy feat to fall asleep after a strong cup of coffee. Caffeine enters the bloodstream quickly and can remain in the body for several hours, making it difficult for the average person to wind down at night. While it’s always best to avoid drinking coffee late in the day, sometimes it can be necessary in order to meet a work deadline or finish a project. If you find yourself wide awake at bedtime due to drinking coffee, here are some tips to help you sleep faster.
The first tip is to limit your caffeine intake, not only in the late afternoon but throughout the day. According to the latest published data, the average adult can safely consume up to 400 milligrams of caffeine daily.
Another tip is to avoid afternoon naps. Many people mistakenly think that turning in for a quick nap during the day will help them get a better night’s sleep, but for the most part, it won’t. The National Sleep Foundation explains that if you nap too late in the day, it can throw off your circadian rhythm, making it harder to fall asleep later on.
Additionally, consider an exercise routine, even if it’s as simple as spending 10 to 15 minutes taking a brisk evening walk. Regular physical activity has a proven impact on improving the quality of sleep. So if you can power walk for 15 minutes prior to bed, it’s a good way to tire yourself out and relax your mind before sleep.
Another suggestion is to avoid using screens (TV, computer and phone) at night. The blue light emitted by screens can suppress melatonin, the hormone your body produces naturally to prepare for sleep. So it’s best to stay away from screens an hour or two before hitting the hay.
Aromatherapy
Aromatherapy has long been considered as one of the best ways to help people relax and prepare for sleep. Essential oils such as lavender and rose can be diffused in the bedroom to sooth the senses. You can also create a relaxing atmosphere in the bedroom by dimming the lights and putting on soft, relaxing music.
Finally, there are many herbal supplements available that can help you get back to sleep if your post-coffee jitters persist. One of the most popular is a combination of valerian root and chamomile, which have been known to calm the nerves and help people fall asleep more quickly.
Dietary Changes
One of the most common causes of insomnia is an imbalanced diet. To make sure you have enough energy to stay asleep without feeling restless during the night, it is important to consume foods that are high in fiber, vitamins and minerals. Such foods include leafy green vegetables, whole grains, legumes, nuts and seeds, and lean protein.
Furthermore, it is important to avoid sugary and fatty foods late in the day. It is best to finish your last meal of the day at least two hours before going to bed. A light snack such as yogurt or a banana is fine, but eating late can cause inflammation and keep you up at night.
Restful Habits
Finally, consider developing restful habits to fall asleep more quickly. One way to do this is to make your bedtime routine consistent and soothing. This means engaging in calming activities such as reading a book or taking a warm bath. Make sure to avoid any stimulating activities such as catching up on work emails or paying bills at least an hour before bed.
On top of that, make sure the bedroom environment is comfortable and cozy. The temperature should be slightly cooler, while the mattress and pillows should be supportive and comfortable. Finally, if you have a hard time turning your mind off at night, consider keeping a journal to jot down any worries or thoughts before you go to bed.
Light Therapy
Light therapy is also a great way to regulate your sleep cycle. If you’re having difficulty falling asleep after consuming coffee late in the day, try to get some sunlight during the morning. This will help reset the body’s internal clock. On the other hand, if you’re having trouble falling asleep due to insomnia, try to limit your exposure to bright lights in the evening.
In addition, some experts suggest using a light box to reset the body’s circadian rhythm. A light box usually consists of bright-light LED bulbs or fluorescent lamps that are designed to emit light at a specific wavelength. While light therapy is not suitable for everyone, it is a safe and effective way to improve sleep patterns.
Modifying Caffeine Intake
One of the best ways to avoid difficulty sleeping after drinking coffee late in the day is to modify your caffeine intake. Try cutting back on your morning cup of joe and gradually reducing the amount of caffeine throughout the day.
Also, try switching to decaf coffee or tea late in the day. While there are still some trace amounts of caffeine in decaf beverages, it’s much lower than regular coffee so it won’t have as much of an impact on your sleep.
Caffeine sensitivity is different for everyone, so if you’re still having trouble sleeping, consider eliminating it altogether and switching to herbal tea. There are many natural herbal teas available that are known to improve sleep and relaxation, such as chamomile and valerian root tea.
Lifestyle Changes
On top of all the tips above, consider making some lifestyle changes to help improve the quality of your sleep. Make sure to set a regular sleep schedule and stick to it. If you can’t manage to get 7-8 hours of sleep in a single night, try to take a nap during the day to make up for the lost sleep.
In addition, try to avoid any stressful activities before bedtime, such as checking emails or participating in heated debates. Also, make sure that you set aside time before bed to unwind and meditate or practice yoga to help you relax.
Finally, get into the habit of writing down thoughts or worries that pop into your head as this can help ease the mind before bed. If your thoughts still seem overwhelming, consider speaking to a therapist or a health professional.
