Coffee is a drink that many people enjoy throughout the day. It wakes you up in the morning, perks you up during mid-afternoon, and even helps to keep your mind alert at night. But there are some who find themselves struggling to fall asleep after drinking coffee. This blog post will help those individuals learn about how they can sleep better by not consuming caffeinated products near bedtime or earlier in the evening.
1. Drink a cup of milk before bed.
Milk contains an amino acid called tryptophan which helps to make your body produce serotonin. Serotonin is the neurotransmitter that makes you feel relaxed and sleepy. If you are unable to fall asleep after drinking coffee it could be because caffeine disrupts the production of serotonin in your body.
2. Take a bath with lavender oil or Epsom salt to calm your nerves and relax your body.
Taking a bath an hour or two before bedtime can help relieve your stress and calm your mind so you can fall asleep faster. Lavender oil will also aid in relaxation because of its pleasant aroma, it is also effective in treating mild anxiety and depression  . Epsom salt contains magnesium sulfate, which can help to ease aches and pains, moisturize your skin, rid your body of toxins, and improve sleep quality .
3. Listen to calming music, like classical before going to bed.
Studies have shown that people who listen to classical music, slow jazz, or nature sounds before they go to sleep fall asleep 35% faster and sleep better than those who do not listen to any music at all . In addition to working as a stress reliever, it has been proven that listening to soft music can actually slow your heart rate and help you enter into a state of relaxation that helps you fall asleep faster.
4. Keep your bedroom cool and dark.
Turning your bedroom into a comfortable and dark environment will help you fall asleep faster. Caffeine can keep you up at night because it stimulates the release of adrenaline and cortisol, which makes our body’s temperature increase . This means that drinking coffee near bedtime will make it harder for you to fall asleep. If you suffer from allergies or chronic pain, you may find that your symptoms are worse when the room is cool and dark. Consider adding heavy curtains to block out sunlight if this is a problem for you.
5. Avoid caffeine after 5 pm (or try decaf)
If you are having trouble falling asleep after drinking coffee, try limiting your intake of caffeine to earlier in the day. Drink decaffeinated coffee or tea by 5 pm so that it does not interfere with your sleep pattern.
6. Don’t eat anything after dinner; this will make you feel full and less likely to toss in the middle of the night.
Eating right before bedtime is never a good idea. It can cause stomach cramps, which can disturb your sleep; however, it also increases the amount of time that you spend in deep sleep cycles. This means that if you do eat too close to bedtime, make sure you eat foods like oatmeal (which contains carbohydrate sugars
that will release glucose slowly) instead of fatty, high-calorie meals.
7. Don’t drink alcohol every day, only every other night.
Although it may help you fall asleep faster at first, drinking alcohol too often can have adverse effects on your body in the long run. Alcohol is a sedative and it helps to shut down our nervous system. However, alcohol reduces the restorative REM sleep that our bodies need to feel rested in the morning. This means that if you drink every day, you will only be getting poor quality sleep and it can increase your risk of experiencing depression. If you do decide to have a nightcap every now and then, make sure you limit yourself to one drink a night, and avoid binge drinking.
8. Nap in the afternoon if you can’t fall asleep at night.
Taking a nap shortly before bed might actually help you sleep better at night. If it is difficult for you to get enough sleep during the day, set an alarm so that you can take a 20-minute nap in the middle of the afternoon. If you find that your sleep problems continue, try going to bed a little earlier and treat yourself to a short nap in exchange.
9. Have a cup of coffee or tea before bedtime… only if it is decaffeinated .
Caffeine might seem like a problem for some people trying to fall asleep, but for others it can actually be beneficial. This is because caffeine enters the body within 45 minutes of drinking it, so if you have a cup before bedtime, you may find yourself feeling drowsy at your standard bedtime. Coffee and tea are also high in magnesium, which helps to relax muscles and stimulates our parasympathetic nervous system. It all depends on your body’s natural sleep cycle, so if you find that drinking coffee or tea helps you fall asleep better, keep a cup by your bed and enjoy a warm drink before going to bed.
10. Practice relaxation techniques before going to sleep .
The best way to fall asleep faster is by practicing stress relief techniques before going to sleep. If you have a lot of stress from the day, you will find it difficult to sleep soundly throughout the night. When you relax before bedtime, your body will be able to fall asleep faster and peacefully. Relaxation techniques such as meditation, deep breathing exercises , biofeedback, yoga , and even prayer can help you fall asleep faster.
If you do not have time to practice relaxation techniques before bed, try acupressure instead. Acupressure is an ancient healing practice and involves applying pressure and gentle massage with the fingertips and palms on specific points of the body to release stress and pain throughout the body. The best way to use acupressure to induce sleep is by rubbing the acupressure points on your body in a clockwise motion.
In order to fall asleep after drinking coffee, you should take a break from caffeine for at least 8 hours. This will allow your body time to process the effects of the caffeine and get back into its natural sleep rhythm. If you have trouble falling asleep or want more tips on how to improve your sleep quality, check out our blog here. We hope this article has been helpful!