If you love coffee, there’s no doubt that you can find yourself having difficulty sleeping. Coffee contains a stimulating chemical compound called caffeine, which can inhibit your body’s ability to relax and drift off to sleep. Many people can drink coffee and have no problem falling asleep, while others find they have to be mindful of when they drink and how much they drink. If you find yourself having trouble sleeping after drinking coffee, here are a few tips and tricks you can try.
1. Understand Your Unique Body Chemistry
Everyone is different and so are our individual body chemistries. As such, some people will find it easier to sleep after drinking coffee than others. Think about your unique body chemistry and how it responds to coffee. If you find it hard to sleep no matter what, or you can only drink a certain amount of coffee before it affects your sleep, it is important to be mindful of this and adjust your coffee consumption accordingly.
2. Drink Coffee in the Morning
Coffee is best consumed earlier in the day, preferably in the morning. This will give your body time to metabolize the caffeine before the time you plan to go to bed. Those with more sensitivity to caffeine can still have coffee, but should avoid having it after 2 PM.
3. Drink The Right Amount of Coffee
Drink only the amount of coffee you need to get your desired amount of flavor and caffeine without going over the top. One cup of coffee can contain somewhere between 60 to 100mg of caffeine. Too much caffeine can make it hard to relax and fall asleep. Avoid adding too much cream, milk, or sugar to your coffee aswell.
4. Enjoy the Aromatics
Many people love the smell of coffee and this is not just limited to its strong taste. Inhaling the aromatic oils that are released when brewing coffee can have a calming effect on the body. Try breathing in the smell of your coffee right before bed, as it may help you relax. You can also make a warm drink like chamomile tea that has a calming effect.
5. Exercise and Exercise
Exercise helps to reduce stress and aids in better sleep quality. Try to get an adequate amount of exercise daily, especially if you are having trouble sleeping after drinking coffee. Even a quick stroll in the evenings can help.
6. Find Alternatives to Coffee
If you are still having difficulties sleeping after drinking coffee, try replacing it with a decaffeinated beverage like green tea. Decaffeinated beverages still contain some caffeine, but in limited amounts. Additionally, decaffeinated beverages contain many beneficial properties that can help aid in relaxation.
7. Talk to a Doctor
If your sleep difficulties are ongoing, you should consult your doctor. He/she can help you determine the best course of treatment to help improve your sleep.
8. Wind Down & Create a Bedtime Routine
Winding down before bed with an enjoyable activity such as reading a book or listening to calming music, can help relax the body and mind and signal to your body that it is time to go to sleep.
9. Avoid Electronics & Bright Lights
The blue light from electronic devices, such as television or cell phones, can disrupt the body’s natural circadian rhythm, making it difficult to fall asleep. Bright lights can also prevent the release of melatonin which helps the body to feel tired and ready for sleep. Therefore, it is best to turn off all electronic devices and bright lights two hours before your bedtime.
10. Get Regular Sleep
Try to get at least 7-8 hours of sleep every night. Having an inconsistent sleep routine can further complicate the issue and make it even more difficult to sleep, even after having coffee.
Conclusion
If you are having difficulties sleeping due to drinking coffee, these tips and tricks may help. However, it is important to speak with a doctor first if your sleep difficulties do not improve.
