Coffee is one of the leading beverage that people enjoy across the world.
A single cup of coffee in the morning is enough to keep you focused throughout the day.
Among the main compositions of coffee is caffeine.
This substance is known to cause an active effect which can be a problem in the long run.
It has been noted that so many people who take coffee close to bedtime will often complain of having sleeping problems.
The information below information will explain why.
How Does Caffeine Prevent Sleep?
Caffeine has for a long time been the main reason why most coffee enthusiasts tend to have long sleepless nights.
This is because it usually meddles with the brain receptors responsible for sleep.
Once caffeine blocks these receptors, the brain will be unable to signal your body to rest. Instead, you will remain up all night trying to catch sleep with no luck.
This doesn’t mean that you won’t be able to come up sleep completely.
In most cases, caffeine delays the timing of your body clock.
If you were supposed to sleep at 9 pm, you will find yourself sleeping at, and this will interrupt your next day schedule.
How Long Does Caffeine Stay in Your System?
When you take a cup of coffee, it won’t start affecting you immediately.
According to research, it will take approximately 45 minutes for the caffeine to be absorbed into the body.
After absorption, you will start experiencing the effect for about 4 to 6 hours depending on the amount of coffee you have taken.
This means that if you are supposed to sleep at 9 pm, you will definitely end up sleeping at around 1 am to 3 am.
This explains why those people who often have a cup of coffee in the morning without adding another one during the day tend to have a good night sleep with no interruptions.
How to Drink Coffee and Sleep Well?
There are coffee enthusiasts who have mastered the art of drinking coffee while still maintaining quality sleep.
According to the information above, caffeine takes about 4 to 6 hours before you start feeling the effects.
This means that you can enjoy the morning cup as well as the mid-morning coffee without any worries.
From there henceforth, make sure you avoid coffee for at least 6 hours to your sleeping time.
This is because the coffee you will have drank will keep you focused and fully awake for a total of 6 hours.
Your body will then resume its normalcy, and you will be able to have a good uninterrupted night sleep.
Tips for Better Sleep after Drinking too Much Caffeine
There are a number of ways which can help you to have better sleep after drinking too much coffee. Some of these tips include:
1. Try Warm Milk
If you find out that you have had quite a large amount of coffee, try drinking warm milk.
This will trigger the release of a hormone called Melatonin which is very vital in enabling you to sleep.
You can also try eating foods rich in carbs. You should, however, make sure that you do it with limits.
The last thing you want is to solve one problem while inviting another one like stomach aches.
2. Consider Having Coffee Naps
Coffee naps have proven to be a lifesaver in so many situations.
This is where you drink coffee right before a 20-minute nap.
When you do this, you will wake up when your brain is at its active point.
This trick is known to help clear off excess caffeine from your system.
Once done, you will end up having an active day with great good night sleep.
This is one of the best ways that explain how to sleep after drinking too much caffeine.
3. Do Light Exercise
Most people who drink too much coffee during the day followed by a light exercise right before bedtime tend to have a deep sleep throughout the night.
This is because the exercise is meant to increase the activeness of your body thus burning down the remaining caffeine from your system.
Once you are done, you will be slightly tired, and your body will be demanding plenty of rest.
You should, however, ensure that the exercise is very light.
This can be running around the block or doing pushups, make sure that it doesn’t end up spiking your body temperature.
4. Create a Relaxing Atmosphere
Having too much coffee during the day tend to keep you fully alert at night.
The only way to counter this is to create a relaxing atmosphere.
Try meditation and make sure that you focus on the present. You can go ahead and switch off the lights.
This will create the best sleeping atmosphere. Just remain calm in your bed.
This should be enough to lull you to slumber.
It is so far the easiest tip on how to sleep after drinking too much Caffeine.
5. Keep Away Every Distraction
Sometimes the only thing that keeps you up after having too much caffeine is distractions.
Common distractions are caused by devices such as your phone, tablet and computer as well as the TV.
With these devices around, it will be impossible for you to sleep.
You should thus make sure that you avoid them altogether and remain bored in your bedroom.
You will be able to sleep eventually.
1. What is the Best Time to Drink Coffee Before Bed?
At least 6 hours before your sleeping time. This will give your body enough time to make use of the already available caffeine.
Once your sleeping time comes, your body will have maintained normalcy, and you will be able to sleep comfortably.
2. How Many mg of Caffeine Affects Sleep?
Consuming caffeine ranging from 200mg to 400mg can be a problem when it comes to sleep.
These amounts are known to deprive you quality sleep.
It is thus wise to keep your consumption below the specified amounts to avoid running into sleeping problems.
3. How Long Does Caffeine Affect Your Sleep?
Caffeine has the ability to affect your sleep for about 4 to 6 hours after absorption.
It will, however, take you a total of 20 to 35 minutes before you start experiencing the effects of Caffeine.
This means that from consumption to the time your body fully breaks down the caffeine it will take a maximum of 6 hours 45minutes.
4. Does Caffeine Affect Everybody the Same?
Yes, caffeine affects some people more than others. This depends on an individual’s system.
There some people who end up feeling the effect strongly more than others.
On the other hand, there are those that have developed tolerance to caffeine due to their constant drinking.
Coffee is known to contain quite a huge amount of caffeine.
This means that once you consume it, you will end up being active a better part of the day.
If you take it close to your bedtime, it will pose a problem for your sleep.
The above tips on how to sleep after drinking too much coffee will, however, handle that.
Make sure you keep each tip in mind, and you will be able to enjoy your coffee while having a good night sleep.