Coffee is packed with caffeine.
The caffeine keeps you awake and alert. It is well-known to disturb sleep and make the quality of your sleep worse.
Caffeine makes it hard to go to sleep in the first place.
So, what happens when you’ve drunk a triple-shot espresso an hour before bed?
How can you sleep if you’ve been knocking back lattes all day?
You’re buzzing. You’re wired. You’re climbing the walls.
What can you do?
Is there anything that can help you catch a few z’s?
How Long Does Caffeine Stay in your System?
Most of the caffeine is absorbed in 45 minutes.
Your body processes half of it in about four to six hours, but some stays in your system for much longer.
But it takes more than 24 hours for the rest to leave your system.
How Long Does Caffeine Affect Your Sleep?
The more recently you had your cup of tea or coffee, the more affect it will have on your body.
So, if you had a cup in the morning, your sleep will likely be better.
But caffeine stays in your system a long time, even a little in the morning can affect your sleep.
It affects your sleep all day and all night.
Why Can I Sleep After Drinking Coffee?
Coffee makes you dehydrated.
Dehydration makes you sleepy.
And, if you are already tired, this can build up to make you more tired than you were before drinking the coffee.
Also, maybe your one of those people with a high tolerance with caffeine.
One of the lucky ones.
Tips For Better Sleep After Drinking Caffeine
Tip 1: Escape Technology
So, you’re wired on caffeine.
You’re up all night. Your eyes are glued to the screen.
You’re trying to come up with solutions to your caffeine-fuelled insomnia.
Take a breath, count to ten and step away from the computer. Shut it down.
Switch your phone off and sit in a dark room. Avoid watching the TV all night!
If you must do something, read a book in low light, maybe listen to some music.
Don’t check your emails. Don’t scroll through your tweets.
Every notification gives you a hit of dopamine, making you addicted to checking for the next one.
None of that helps you sleep.
If you find it hard to avoid you phone, leave it in another room when you go to bed.
And remember- keep your bedroom cool. Leave the lights off.
Tip 2: Kick Back & Relax
Coffee makes your body and mind tense and alert.
The more you can relax, the better it will be.
Sit and enjoying the feeling of the bed, the comfort of the fabric around you.
Perhaps give meditation a try, focus on your breath and the sensations in your body.
Relax your muscles. It helps reduce the stress in your mind and body.
It focuses your mind on the present moment, instead of worrying about work tomorrow.
Meditation lulls you to sleep.
Find a track on YouTube or download one of the many meditation apps.
Create a relaxing atmosphere.
Many people find the sound of rain or gentle music helps.
The calming sounds can distract you from the stress of the day.
Some people like white noise, like the sound of a dripping tap.
The corpse pose is well-known to encourage sleep.
It helps you relax in the most difficult circumstances.
Finally, if you’re still too tense, take a half an hour to read a book in a dimly-lit room.
Or, have a warm bath or shower and focus on the sensation of the washing over you.
Tip 3: Drink Warm Milk
Drink a mug of warm milk (maybe with a spoonful of honey if you prefer).
For some people it can help produce melatonin, a chemical in your brain that helps you sleep.
Avoid sugary foods as they energise you.
Try eating foods high in carbs, a slice of toast or some porridge.
Carbohydrates jack up the amount of sleep-inducing chemicals in your body.
Though don’t eat too many late at night.
With all things late at night, moderation is best. You don’t want to wake up with a tummy ache!
If you’re looking for a healthier option, drinking enough water can help you sleep.
Tip 4: Coffee Naps
It sounds counter-intuitive right?
But if you need to drink caffeine, it’s best to have it before a 20-minute nap.
The brief sleep clears the chemicals from your brain that stop coffee working.
There’s good scientific data to back up the effectiveness of this method.
So, if you’re dead set on drinking caffeine to keep moving, have a quick snooze after you’ve drunk it.
Some of the science actually suggests you could survive by replacing your normal sleep with coffee naps.
Tip 5: Exercise
Get some exercise.
Don’t rush to the gym at midnight.
Don’t sprint on the treadmill- instead do some light exercise.
But not too much.
Get your body moving without increasing your body temperature too much. Go for a short stroll round the block, take in the night air.
Try some light stretches before bed.
You could try a technique called progressive muscle relaxation.
Tense and release each muscle in turn.
Start at your toes and work your way up to your head.
Tense each muscle for five seconds
Ultimately, if you want to get good sleep, avoiding coffee altogether is probably for the best option.
Try as we might, there is no getting away from this.
If you’re already wired from your fifth espresso, these techniques might prove handy.
It is possible to sleep after caffeine, even a lot of it.
But the sleep you get will likely be of worse quality and you’ll have to drink more coffee in the morning to wake up.
Sleep tight. We hope the bedbugs do not bite.