How To Fall Asleep After Drinking Coffee Before Bedtime

Easy tricks to help you fall asleep after drinking coffee before bed

1. Remember it’s normal to wake up during the night.

   Do you know that it’s completely normal to wake up during the night? Everyone does. In fact, on average most of us wake up around ten times a night. You don’t remember it because scientists believe that this is a survival mechanism, and if we didn’t do it, we would probably be extinct as a species. So we wake up and check that the home is safe before sliding back into a deep sleep again. At least that’s what we hope for. However, after drinking too many caffeine-filled coffees, many of us wake up and can’t get back to sleep again.
   When you wake up during the night it’s important to remember that it’s perfectly normal, so don’t be stressed about it and don’t check the time, simply lie back enjoying the time to rest and find ease in your body.
   Try these simple tips at night while lying in bed or during the day, taking time out from your busy life, or while sitting comfortably in your favorite chair so you can use the techniques next time you try to fall asleep after drinking coffee.

2. Don’t check your phone

   Most people wake up and then make the biggest mistake of all, they immediately look at their phones to check the time, and they lie there worrying about not being able to get back to sleep. This makes them anxious and makes it almost impossible to get back to sleep.
   Do you do this? Now it’s time for you to do things differently!

3. Have no more than three shots of coffee per day.

   Allow yourself no more than three shots of coffee per day, so on average, two to three cups of caffeinated coffee. Doing this will allow the caffeine time to leave your body well before it’s time to wind down and go to sleep.

4. Switch to decaffeinated coffee after 4 pm.

   To get a better quality of sleep, try turning to decaf coffee after 4 pm. This will help get rid of any excess caffeine in your bloodstream before you go to bed.
   The average cup of caffeinated coffee takes approximately 4-6 hours to leave the body, so switching to decaffeinated about six hours before going to bed will allow the caffeine to leave your body before you go to sleep.
   
   

5. Don’t consume any caffeine after 4 pm

   If you don’t want to switch to decaffeinated coffee but worry about having withdrawal symptoms, try not to drink coffee or caffeinated drinks after 4 pm to allow it to leave your system before you go to bed, and not affect your sleep quality so greatly. Many energy drinks, fizzy drinks, tea, and medicine contain caffeine so be sure to avoid those after 4 pm too.
   Be careful if you suddenly stop taking caffeine, particularly if you’ve been drinking it for a long time as you may find you get some pretty bad withdrawal symptoms. Common withdrawal symptoms from caffeine include:
   ▪️ Headaches
   ▪️ Sleepiness
   ▪️ Low energy levels
   ▪️ Bad moods
   
   

6. Stay hydrated.

   Drinking water in-between cups of coffee will help keep you hydrated throughout the day and may encourage you to drink less coffee. Coffee is a diuretic and dehydrates your body making it important to replenish and re-hydrate throughout the day.

7. Use sleep aids like Melatonin

   Caffeine products prevent your body from producing Melatonin, serotonin, and adenosine, which have an important part in falling and staying asleep. If you’re having trouble nodding off, you can try Melatonin supplements like these to help you drift into a nice cozy sleep.

8. Get into a good sleep schedule.

   Following a regular sleep cycle will help your body’s clock get used to when it’s time to go to sleep and when it’s time to wake up naturally. So your body knows when to produce the Melatonin, serotonin, and adenosine aiding a restful night.
   

9. Turn your bedroom into a spar.

   Remember how easy it is to get relaxed as soon as you walk into a spa. Think about the sounds and smells they have around that make you relaxed, like essential oils, relaxing music, and no clutter. Try to replicate this in your bedroom so you have a safe calm space to relax.

10. Diffuse essential oils.

    You can diffuse essential oils like these relaxing spa oils into the air using a diffuser like this one, which will help you and your family relax at bedtime.
    
    

11. Check your room temperature.

    It isn’t easy to sleep in a room that is too hot, so check that the heating is off and that your duvet covers are not too thick, especially in the summer. Open windows regularly to air out the room and change the air quality

12. Turn off electronics,

    Don’t go to bed with phones, TVs, and tablets. Try reading a book, listening to an audiobook or doing some meditation and yoga. To get an audible membership join here.
    

13. Don’t eat after 6 pm

    If your body is trying to digest a large meal before you go to bed, it may hinder your sleep. Try not to eat after 6 pm to allow your body time to relax and recharge.

14. Check the light in your room.

    Make sure your curtains are blocking out sufficient light, and that TVs and electronics are turned off, so your body isn’t affected by the blue light which tricks you into thinking that it’s time to wake up.

15. Exercise

    There’s no better way to get tired than to exercise. Even if it’s just a quick walk around the block before you go to bed, it will blow the cobwebs away and help you to drift into a deep, deep slumber.

16. Take a warm bath

    Have a hot bath just before you go to bed, this will allow you time to wind down and will allow your body to relax naturally.
    
    

17. Listen to an audiobook, podcast, or music.

    Listening to an audiobook or podcast or some relaxing music is an easy way to help you to drift off to sleep nice and quickly. You can get your audible membership here and start listening to your first book today.

18. Try some relaxation techniques

     Many people find that once they try this technique a few times, they can start to relax as they go about their busy days sitting at a desk, in front of the computer, or standing in a queue at the supermarket.
    When we practice finding ease and calm during the waking hours the better we become at doing this at night, in bed, and the easier it is to improve sleep quality.
    
    ▪️ Take a moment to notice where you are.
    What feels good about where you are right now?
    Look around the room, does it feel peaceful, safe, and comforting?
    Become aware of anything in this space that feels good, sounds, and smells.
    If you’re in bed how does it feel?
    Are you enjoying the support of the mattress and pillow?
    
    ▪️ Take a deep breath in. As you breathe out, allow it out even more deeply.
    Lean back into your chair or mattress even more and appreciate the support you’re being given right now.
    Allow your eyes to close gently and bring your attention to your breathing, simply follow it and allow it to do whatever it needs to do, your breath is the guide.
    
    ▪️ Now, place your hands on your body, anywhere you may have discomfort or pain.
    Just enjoy the reassuring heaviness of them.
    If there are any areas of pain or tightness in your body, place your hands on that area allow and enjoy the feeling of ease and relaxation.
     
    ▪️ Allow yourself to soften, and lean back into your mattress or chair.
    If you notice any anxieties or worries arising simply allow them to pass through your mind, notice them and keep coming back to your breaths using the words” in” and “out”.
    Anytime you feel tightness entering your body whisper softly and silently to yourself as if you’re soothing a small child.
    
    ▪️Allow the weight of your hands on your body to remind you to be here now.
    Use this time to simply rest deeply and think about resting.
    Know that resting deeply can restore you even more powerfully than trying to sleep and sleeping restlessly, so remember this whenever you wake during the night.
    
    ▪️Whenever you can’t sleep, simply rest and invite ease into your body and brain. This is your time to enjoy the feeling of not having to do anything other than being in a state of deep rest and ease.