Coffee Conundrum: Sleeping After A Caffeinated Day

Coffee is a popular beverage, with 85% of the US population drinking at least one caffeinated drink daily. While many people enjoy the stimulating effects of caffeine, it can also negatively impact sleep, especially when consumed close to bedtime. Caffeine blocks the body's ability to receive adenosine, a molecule that promotes sleepiness. Additionally, coffee can cause side effects such as indigestion, increased heart rate, sweating, and frequent urination, all of which can disrupt sleep. To improve sleep after drinking coffee, several strategies can be employed, including exercising earlier in the day, lowering room temperature, taking a warm shower, minimising screen time, and staying hydrated.

Avoid screens before bed

Screens emit blue light, which is known to suppress melatonin production. Melatonin is a crucial hormone that regulates sleep. Exposure to blue light can interfere with your sleep-wake cycle, also known as your circadian rhythm, making you feel more alert at night and tired during the day.

Research has found that for every five minutes spent on your smartphone in bed, your sleep can be delayed by four minutes. Every 10 minutes of smartphone use in bed can cause your total awake time to increase by nine minutes. The simple act of staying up late due to screen usage can impact your sleep.

How to Avoid Screens Before Bed

• Wear blue light-blocking glasses: These glasses can help reduce the impact of blue light on your sleep. A 2017 study found that wearing blue-light blocking glasses for about four hours before bed for two weeks increased nighttime melatonin levels, leading to better sleep.
• Use blue light filters: Many devices offer settings or apps that reduce blue light exposure in the evenings.
• Dim the screen brightness: In addition to using blue light filters, you can also dim the screen brightness to minimize the amount of blue light you are exposed to.
• Avoid screens in total darkness: The contrast between a bright screen and a dark room can strain the eyes. If you need to use your device, dim the brightness and turn on a soft lamp.
• Set reminders: Use reminders to help you put down your devices and stick to a bedtime.
• Establish a relaxing bedtime routine: Engage in relaxing activities that don't involve screens, such as reading a physical book, journaling, or practicing deep breathing exercises.
• Choose relaxing content: If you must use screens before bed, opt for passive screen time such as watching TV instead of active screen time like playing video games. Avoid stressful or stimulating content and choose relaxing shows or games.

Exercise earlier in the day

Exercising earlier in the day can be a great way to tire yourself out and improve your sleep quality. If you're concerned about being too wired from caffeine before bed, try going for a walk or working out a few hours before your bedtime.

When you exercise, your body produces more adenosine, the sleep-inducing substance that caffeine blocks in your body. As a result, engaging in physical activity can help you regain some of the chemical balance you lost from drinking coffee.

Be sure to exercise at least two or three hours before you plan on falling asleep. If you are physically active too close to bedtime, your body may be too energised to become drowsy.

If you can't fit in a workout during the day, even a little light exercise can help you sleep better. Getting up and moving can help tire you out and make it easier to fall asleep when you get back into bed.

However, it's important to note that exercising too close to bedtime may have the opposite effect. This is because exercise increases your body temperature, heart rate, and releases endorphins, all of which can make it harder to fall asleep. Aim to finish your workout at least two to three hours before bedtime to give your body time to wind down.

In addition to improving sleep quality, regular exercise can also help reduce stress levels and improve overall mood, which can contribute to better sleep.

Read a book

If you're struggling to fall asleep after drinking coffee all day, reading a book can be a great way to calm your mind and prepare for sleep. The act of reading can help relax your mind and the eye movement facilitated by reading will cause your eyes to get tired. Having tired eyes will help your entire body feel more sleepy and signal to your brain that it's time to rest.

If you're not a big reader, you could try listening to a podcast or audiobook instead. Choose something with calming and soothing voices and relaxed topics. Avoid anything too stimulating that might keep you awake out of curiosity or excitement.

Listen to music or a podcast

If you're struggling to fall asleep after drinking coffee all day, listening to music or a podcast can be a great way to relax and prepare your body for sleep. Here are some tips to help you get started:

• Choose relaxing music or a familiar podcast: Opt for slow and soothing music, such as classical music or whale sounds. For podcasts, select a calming and familiar one with soothing voices and relaxed topics. Avoid anything too stimulating or engaging that might keep you awake.
• Create a sleep playlist or podcast list: Curate a playlist of your favourite calming songs or compile a list of relaxing podcasts. This way, you don't have to spend time searching for something to listen to when you're already tired.
• Use noise-cancelling headphones: If possible, invest in a pair of noise-cancelling headphones to block out any disruptive sounds that might disturb your sleep. This can help create a peaceful environment conducive to sleep.
• Set a sleep timer: To avoid listening to your music or podcast all night, set a sleep timer to automatically turn it off after a certain period. This way, you can fall asleep to your favourite tunes or podcast without worrying about interrupting your sleep.
• Combine with other sleep aids: Listening to music or a podcast can be even more effective when combined with other sleep aids. For example, you can lower the lights, ensure the room temperature is comfortable, and practise deep breathing while listening.

Remember, everyone is different, so you might need to experiment with different types of music or podcasts to find what works best for you. The key is to create a relaxing environment that helps you unwind and prepare for a good night's sleep.

Take a warm shower

If you're struggling to fall asleep after drinking coffee all day, taking a warm shower can help your body get more comfortable and drowsy. The temperature change can trigger a sleepy bodily response, and the warm water can help relax your body and mind, making it easier to fall asleep.

• Keep the water at a comfortably warm temperature. Avoid making the water too hot, as this may be less soothing and could wake you up too much before bed.
• Time your shower so that you have enough time to dry off and cool down slightly before getting into bed. The contrast between the warm shower and the cooler bedroom temperature will enhance the sleepy sensation.
• If possible, avoid bright lights in the bathroom, as exposure to light can make it harder for your body to transition into sleep.
• Consider using calming or soothing-scented shower products, such as lavender, to enhance relaxation.
• Focus on taking slow, deep breaths while in the shower. This can help you relax and distract you from any racing thoughts that may be keeping you awake.
• Keep your shower to a reasonable duration. A long shower may be relaxing, but if you're already struggling to sleep, you don't want to sacrifice too much sleep time!

A warm shower is a simple yet effective way to help prepare your body and mind for sleep after a long day of caffeine consumption.

Frequently asked questions