How To Get Caffeine Out of Your System To Sleep
If you rely on multiple cups of coffee to power you through the day, chances are that nighttime doesn’t go so well for you. You wash your face and get into bed, ready for sleep to come… except it doesn’t come. Instead, you’re wide awake at 1 A.M., reading this article.
Don’t worry — we know the struggle, which is why we compiled this list of tips to help you fall asleep. Read on to learn more about encouraging relaxation after drinking coffee and how to limit your intake in general so you can have easier nights.
How Does Caffeine Metabolism Work?
Caffeine works by blocking adenosine, the chemical messenger that tells your brain it’s time to relax and get ready for bed. Instead of feeling sleepy, this makes you feel alert and energized — until you crash, of course.
Your body processes caffeine through the liver, and its half-life (how long it takes to break down half of it) is about two to 12 hours. That means if you down a double espresso at 3 P.M., half of that caffeine will probably still be circulating in your bloodstream at 8 P.M.
Genetics also plays a huge role in how caffeine affects you. Some people metabolize it faster, while others sip a single latte and feel like they’ve had a triple shot of rocket fuel. Other factors, like age, medications, and even smoking habits, can influence how quickly caffeine exits your system.
Knowledge is power, and understanding how your body handles caffeine can help you take control of your sleep schedule. After all, nobody likes being at the mercy of a coffee buzz gone rogue.
How Can You Sleep Better After Drinking Caffeine?
If you’re tired of feeling tired, there are a few ways you can encourage sleep even if you’ve had one too many cups of coffee. Read on for our top tips and how to go about them.
Don’t Drink Coffee Too Late in the Day
When it comes to caffeine, timing is everything. Since caffeine can linger in your system for hours, aim to make your last cup of coffee at least six to eight hours before bedtime. That means if you want to hit the hay by 10 P.M., your coffee cutoff should be around 2 P.M.
Stay Hydrated
Water can help you banish caffeine's lingering effects. Staying hydrated helps your body flush out caffeine faster and reduces those jittery feelings and anxious thoughts that can keep you awake.
After your last cup, switch to water and sip it throughout the day. You can also add a slice of lemon and a pinch of water for extra electrolytes.
Get Moving
Physical activity can help burn off some of the extra energy caffeine provides. A brisk walk, yoga session, or even dancing around your living room can help lower cortisol levels and counteract caffeine's stimulatory effects.
Just try to avoid intense workouts too close to bedtime — that might wake you up even more, thanks to the adrenaline rush you can get with hard workouts. The key is to channel that energy into movement earlier in the day to encourage relaxation later on.
Try To Relax
If your brain just won’t turn off, it may be time to slow things down with relaxation techniques. Deep breathing exercises, meditation, or gentle stretching can signal your nervous system to slow down and relax.
Try this simple breathing exercise: inhale deeply for four counts, hold for seven, then exhale for eight. Repeat until you feel calmer. These mindfulness practices not only counter caffeine's effects but also help prep your body for quality sleep when bedtime rolls around.
Keep a Consistent Sleep Schedule
Your body loves routine — seriously, it thrives on predictability. Keeping a consistent sleep schedule, even on weekends, can help reinforce your internal clock and reduce the impact of occasional caffeine indulgence.
Pick a bedtime and wake-up time that works for your lifestyle, and stick to it. This habit trains your body to recognize when it’s time to wind down, making it easier to sleep whether you’ve had an afternoon cuppa or not.
Prevention Is Key: Lowering Caffeine Intake
Of course, the best way to calm yourself down before bed is to make sure you don’t get the caffeine jitters in the first place. Read on for a few ways to lower your caffeine intake so that you can enjoy easier, breezier nights.
Quit Slowly
Slow and steady wins the race. If you quit cold turkey, you may get a massive headache and mood swings thanks to caffeine withdrawal. Instead, try swapping one caffeinated drink for decaf each day. Over time, your body will adapt, and you’ll barely miss the buzz.
Opt for Decaf or Low-Caf
Herbal teas like chamomile or peppermint not only soothe the need for a hot drink — they can also help you relax and prep your body for sleep. These teas are caffeine-free and they have extra health benefits to boot.
You can also opt for a low-caf coffee like our mushroom coffee. This coffee formula contains only 45 mg of caffeine per serving — it’s enough to lend razor-sharp focus, but not enough to sabotage your sleep. Plus, our blend includes L-theanine and lion’s mane mushrooms to help support relaxation and encourage a good night of rest.
Beware of Hidden Caffeine
Caffeine isn’t just lurking in your coffee cup — it’s sneaking into chocolate, energy drinks, and even some medications. Always check the labels of your foods and meds and track your total caffeine intake throughout the day.
How Else Can You Sleep Better?
Your bedroom should be your sanctuary — a sacred space where caffeine-induced tossing and turning have no power. One of the first things you can do is ditch the screens. Blue light from phones and tablets is one of the worst ways to damage your melatonin production. In general, aim to power down electronics at least an hour before bed.
Next, think about your pre-sleep ritual. A warm bath, some light stretching, or even journaling about your day can help signal to your brain that it’s time to unwind. Keep the bedroom cool, dark, and quiet — you may even want to invest in blackout curtains or a white noise machine if necessary.
The Bottom Line
If you’re tossing and turning after drinking one too many cups of coffee, it’s likely that the caffeine in your system hasn’t fully left. Luckily, staying hydrated, exercising, meditating, and avoiding coffee in the evenings are all great ways to help encourage some Zzzs.
At Everyday Dose, we know that caffeine tolerance is a little more nuanced than most sources would have you believe. In fact, while a little caffeine can have some helpful benefits, we really don’t need all that much to see those good results. If you want to try the low-caf lifestyle, check out our mushroom blends today!
Sources:
How Long Does it Take for Caffeine to Wear Off? | Sleep Foundation
Effect of meditation on autonomic function in healthy individuals: A longitudinal study | PMC
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