If you’re anything like me, you love coffee and you are always finding yourself with last minute work or planning to do late at night and relying on caffeine to keep your concentration on-point.
There are some ways and methods you can use if you’re looking for ways how to sleep after caffeine. They are all safe and help you drift off to sleep instead of buzzing for hours trying to unwind, give them a try and see if it helps.
How to Sleep after Caffeine
Practice Meditating and Controlled Breathing
Meditation and controlled breathing has done wonders for me and helped in all aspects of my life. I recommend meditating for a number of reasons, one of which is that it can help you relax and fall asleep even when jacked on caffeine.
There are loads guided meditation backing tracks on YouTube. Find a nice quiet space, put some headphones in, and listen to one of the popular, relaxing, tracks. If this becomes a habit you may find yourself feeling less stressed and sleeping better every night.
You can find plenty of guided meditation tracks to choose from here on YouTube.
Drink Some Warm Milk
It’s not just an old wives tale that a cup of warm milk will help you sleep better. There is scientific evidence to show that because milk is a melatonin-rich drink it can help you to sleep better.
Sugary treats will have the opposite effect however. Stay away from those tempting night time snacks and stick to a nice cup of warm milk.
Do Some Light Exercise and Stretching
Regular exercise is one of the best things for a healthy sleeping routine. While I’m sure it’s on your to-do list to start exercising regularly, as it is mine, you can start when you’re buzzing on coffee.
Exercise stimulates the release of serotonin from your brain. This hormone acts as a signal that you are feeling tired and need to rest. I’m sure you’ve felt tired after exercising before, right?
Keep it light though, you don’t want to get all worked up and sweaty. Raising your core temperature will make it more difficult to sleep, as will stimulating too many hormones and getting you all pumped up.
Diffuse Essential Oils
Essential oils are natural oils extracted from herbs and plants and contain a wonderful, wide range of healing and wellness benefits. Once you enter the world of using essential oils you will start to see all kinds of helpful applications, but for the purpose of aiding sleep here are some oils that can help:
- Roman Chamomile
- Ylang Ylang
There are various products that use essential oils to aid sleep, such as the Pillow Active pillowcases.
Diffusing them however is a really easy to way to enjoy the oils. Diffusers produce a fine mist which you breathe in while you’re drifting off to sleep, the scents are really pleasant around the home too.
Have a Calming Sleeping Environment
Whether you’re high on caffeine or not, if you’re bedroom is chaotic, noisy, or light, you’re not going to have a good night’s sleep.
Everyone likes to sleep in different environments. Maybe you need it pitch black, if so put up some total blackout curtains or blinds. If even the slightest noise wakes you, try using ear plugs.
Don’t underestimate the power of feng shui in the bedroom either. Although you can’t see it, arranging your bedroom to allow the flow of energy can help you relax. As well as having a salt lamp to purify the air and reduce any allergies and irritations.
How Much Caffeine Is Safe and Healthy?
Regardless of how much work you have to do before you sleep, caffeine is a drug and needs to be used responsibly.
When used in moderation caffeine, or coffee, is an enjoyable drink that helps give you a boost of energy, improve your concentration, focus, and alertness.
The safe amount to consume in a 24 hour period is generally considered to be up to 400mg. Translated into cups that’s 4 cups of coffee.
Effects of Drinking Too Much Coffee
Everyone can tolerate a different amount of caffeine before experiencing any of the following effects. For some, one cup is too much. While other people seem to be largely unaffected after 5…6..10 cups!
However, drinking than the 400mg as a recommended daily maximum can cause anything from mild side-effects to serious long-term health problems so it’s best to stay on the safe side of the daily intake.
Some of the common side-effects from drinking too much coffee includes:
- Stomach pains
- Muscle spasms and tremors
- Accelerated heartbeat
Your first concern should be drinking and using caffeine responsibility. However, if you’re riding a caffeine high to pull a longer shift getting some work done, or just out enjoying yourself, when it comes time to sleep there are ways how to sleep after caffeine.
In summary of the above; warm milk, light exercise, essential oils, a calming environment, and meditation can all help you drift off for a great night’s sleep and neutralize that coffee high.