Oh no… How to sleep after caffeine? …
I Had Caffeine Before Bed…
Maybe it was that cup of coffee that helped you push through the final pages of your History textbook in preparation for your test tomorrow. Or you downed too much pre-workout supplement during a late-night gym session. That Dr. Pepper that tasted so good while you were finishing up the Sunday night football game. Heck, maybe you were just craving an iced chai latte K cup at 11:00 PM. Either way, you’ve ingested caffeine into your blood stream and now the thing you crave the most eludes you — sleep. Let’s look at some ways to fight it.
Common Ways to Counteract the Effects of Caffeine
Water
Drinking 32 ounces or more of water over a 10 minute period can help reduce the effects of caffeine. Water acts as a flush of the system, and also supports functions of the body such as absorption, digestion, circulation, and body temperature. By drinking plenty of water, you begin the process of resetting your body to it’s natural state.
Exercise
Restless? Legs kicking at the sheets in frustration? Well, your body is trying to tell you something. Move around. Exercise increases metabolism which when increased, starts to break down the caffeine more quickly. Getting out of bed and hopping on an exercise bike, doing some jumping jacks, jump rope, or going for a short stroll through the neighborhood will get rid of that pesky caffeine jitters and move you toward sleep. Even getting up and walking around the house will help.
Breathing Exercises
Meditation or breathing exercises are very powerful tools for calming anxiousness and stress, both which can be amplified when having too much caffeine before bedtime. Try slowing your breathing, focusing on your breathing and the process of air-in and air-out. If laying in bed and breathing is not working, go to a dark corner of your room, or another room in your home, and sit and exercise controlled breathing there. It will help.
Vegetables/Vitamin C
Caffeine is a diuretic by nature, so some minerals and vitamins are depleted as a result of ingesting it. Increasing Vitamin C levels can help to counteract the effect of caffeine on your body by introducing those elements back into your body. Vegetables can also be used to replenish vitamin and mineral levels. Although effective, eating anything requires the process of digestion, which can take hours. However, eating an orange or two can help. Or, if you know you have a late night ahead of you, eat a meal heavy in vegetables 4-6 hours before you plan on sleep. This can be used as a preventative measure on the lasting effects of caffeine in your body.
Wait it out
If all else fails, the effects of caffeine are temporary. Eventually, you will forget about the restlessness and wake up to rays of sunshine and blue birds singing outside your window. Grab a book, flip on the television, sip some herbal tea, and know that in a little while, this will all just be a distant memory.
Goodnight and Good Luck!
Remember, you’re not alone. Slipping up and having too much caffeine before bed happens and is not the end of the world. Whenever you find yourself in this unfortunate situation, keep in mind that it is manageable and temporary. Try some of the techniques outlined in this article and know that in the end, sleep will wrap it’s arms around you, kiss your cheek goodnight, and carry you off to dream land.
Night, night!
Related:
How to Kick off Coffee Addiction
