How to sleep well after drinking coffee

Coffee contains a lot of caffeine, which can inhibit drowsiness, cause sweating, increase heart rate and nocturia, thereby negatively affecting sleep. Although a few people metabolize caffeine quickly so they rarely have insomnia, most people are still easily alert when drinking coffee after 4 p.m. Therefore, limit drinking coffee and energy drinks in the afternoon. If you drink it late, you need to find a way to reduce the impact of caffeine to avoid insomnia.

Read a book

When you are restless due to coffee, you should read a book or listen to relaxing music instead of using your phone to avoid blue light and help your mind rest easily. Reading also makes the eyes tired, pushes the body into a sleepy state, signaling the brain that it’s time to rest.

Physical activity

Walking, doing yoga or cycling a few hours before going to bed prompts the body to produce more adenosine (a substance that causes drowsiness), promoting feelings of sleepiness. Engaging in physical activity can help restore some of the chemical balance lost from drinking that afternoon cup of coffee. You should exercise at least 2-3 hours before bed to avoid unnecessary energy production.

Lower room temperature

People tend to sleep better in cooler temperatures. After drinking coffee in the afternoon, you can try adjusting the temperature in your bedroom by turning on a fan or air conditioner to create a comfortable and relaxing space, improving sleep quality.

Take a warm bath

Taking a warm bath before bed helps the body feel comfortable thanks to the lower temperature stimulating the body’s sleepiness response. Warming the body then entering a cooler space is a way to enhance the temperature contrast effect and increase the feeling of sleepiness. Do not bathe in water that is too hot, because it has a negative effect on the skin and can cause early awakening.

Avoid light

The brain’s sleep cycle is affected by light. If the room is too bright or using phones or electronic devices after drinking coffee can make insomnia worse. If you accidentally drink coffee in the afternoon, you should use a light bulb with warm, soft light in your bedroom early (about two hours before bed) to create a feeling of sleepiness early.

Drink enough water

Caffeine makes you urinate frequently at night, leading to dehydration. Therefore, it is necessary to drink a lot of water from the afternoon to replenish the body’s water, help the body metabolize caffeine faster, and reduce coffee hangover. Drinking enough water also helps relax, create a more comfortable feeling, and avoid dry mouth and snoring, which reduces sleep quality.

Lie motionless

Lying on your back with your hands placed along your body contributes to relaxation. Because this sleeping position can help the body produce more serotonin – a hormone that creates a feeling of calm and relaxation. This sleeping position will be more effective if you focus on deep breathing to reduce stress and reduce heart rate.