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How to Fall Asleep after Drinking Coffee?

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Last updatedLast updated: May 02, 2021
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What do you take when you don’t want to fall asleep? Many people opt to take coffee. But what if you didn’t need the coffee to keep you awake anymore, but you just can’t sleep? Well, this article discusses some tips that can help you. We highlight some proven ways on how to fall asleep after drinking coffee.

Apart from showing ways that can help you to fall asleep, this article also helps to explain how coffee works in the body and what makes it so effective at keeping you active and alert.

Read on to find out!

How caffeine affects you

How to Fall Asleep after Drinking Coffee?Coffee offers plenty of benefits to the body. It helps to reduce the risk of certain diseases, can help with losing weight, and of course, makes you more active and awake throughout your day. No wonder, then, that millions of people around the world choose to have a cup or two of coffee to kickstart their day. How does caffeine, the major ingredient in coffee, affect you?

When you drink coffee and other caffeinated drinks and foods, the body quickly absorbs the caffeine. For people with normal metabolisms, the best effects of caffeine are felt about an hour or thirty minutes after consumption.

After drinking, the caffeine is spread across the whole body. And it reaches the brain. The brain has adenosine receptors. These receptors are what guide sleeping patterns. Therefore, caffeine works by blocking the receptors. Therefore, the brain no longer receives the signal to sleep. This is why coffee is so good at keeping you awake after you drink it.

How to fall asleep even after a cup of coffee

Here are the things that you can do to fall asleep even after drinking a cup of coffee.

Turn off all electronics

While caffeine blocks the sleep receptors in the brain, the constant notifications that you get from your mobile phone or other electronics can be a distraction too. When these continue to buzz and distract, they prevent the brain from relaxing. And if your brain doesn’t fall into a relaxed state, you will find it nearly impossible to sleep – whether you drink coffee or not.

Apart from the notifications from your devices, the blue light emitted from your phone, TV, and computer screens can make it harder to sleep. This blue light affects the production of the hormone that regulates your sleep-wake cycle.

Blue light can also affect your circadian rhythm. With a sleep mask, you can eliminate any light from disrupting your sleep. Reviews have indicated that the Jersey Slumber sleep mask is one of the best sleep masks you can buy. Since you are already battling with caffeine, shutting down all your electronics will make it easier for you to win the battle.

Meditation and yoga

As pointed out above, your brain needs to be in a relaxed state if you want to sleep. Therefore, you should do all you can to calm your mind and thoughts.

Yoga can help with this. The meditation involved in practicing yoga slows down your body system and relaxes the brain.

With deep meditation in a comfortable position, you can help the body to bypass the blockage caused by caffeine, thus getting you to sleep quicker.

Refreshing walk before sleep

It might seem counterintuitive, but taking a light or brief walk after drinking caffeine can help you get sleep quicker.

Light walking gets you tired, and the body will be forced to rest. Additionally, a light walk around the block can be a form of relaxation and a time for reflection, which can help to calm you. By partaking in this light form of exercise, you will burn off some of the extra energy that you get from caffeine.

Read a book

Engaging the brain is a way to relax the mind and reduce stress. Reading a book is one way to achieve this. According to studies, reading a book for six minutes nightly can reduce your stress by more than half. Therefore, it doesn’t hurt to try reading before you get some sleep, especially after drinking coffee.

When you read, your eyes move across the page, which can tire them out, forcing you to close them and sleep faster. Read a book as you lie on the best jersey sheets, and you’ll be asleep in no time.

Temperature adjusting

Sleeping in a cool bedroom does more than just make you feel comfortable. When you sleep in cool temperatures, you are more likely to sleep deeper and better. On the other hand, a warm bedroom leaves you feeling alert.

As night approaches, the body temperature drops, and it even drops further while you sleep. By adjusting your room temperature to lower degrees, you will induce the body to cool down as well, which will make you sleep earlier and quicker.

Make yourself as comfortable as possible, and the best fan for sleeping can assist in this regard. Honeywell is one of the most popular names in the bedroom appliance industry, and the Tower fan from this brand has many reviewers excited.

Don’t eat before bed

Raiding your refrigerator before going to sleep or at midnight might seem like fun, but it is bad for you if you aim to sleep early and after drinking coffee.

Also, eating close to your bedtime might make you feel drowsy, but it will cause problems that will later keep you awake. Therefore, it is recommended that you stop eating two or three hours before your bedtime.

Create a sleeping schedule

Practice makes perfect, and this can also be applied to your sleeping pattern. Having a sleeping schedule and sticking to it can make it easier for you to sleep after drinking coffee.

Therefore, if you can, try going to bed at the same every day of the week. Sticking to this schedule will be great for your circadian rhythms and will allow you to sleep when you want.


Caffeinated coffee is a diuretic, which causes dehydration. Therefore, it is healthy that you drink an adequate amount of water after drinking coffee.

Drinking water and staying hydrated will help you to sleep better. There will be a lesser chance of problems from dehydration coming up as you sleep.

Also, if you don’t want to wake up thirsty in the middle of the night, you should drink enough water before going to bed.


A schedule of exercise does wonders for your health and will improve your sleep quality as well. With just half an hour of exercise daily, you will notice that you’ll enjoy sounder sleep. Exercise an hour or two before bedtime to enjoy the full benefits.

Final thoughts

If you drink coffee before you sleep and it stops you from sleeping, perhaps the best advice is to stop drinking it before bedtime. If you must drink it, then the tips on how to fall asleep after drinking coffee that we have provided in this article can assist you.

Ensure that your sleep environment is conducive to sleep, improve your lifestyle with exercise, and create a steady routine of sleep time. Following these tips will make you healthier and sleep better.

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