However drinking too much coffee can have a negative impact on your sleep quality and drinking it too close to your bedtime can affect your ability to fall asleep But you dont have to give up your caffeine habit to get a good nights sleep By scheduling your coffee breaks and knowing when to have your last cup of the day youll be able to slip easily into a sound sleep so youll wake up refreshed the next day Heres how to optimize your coffee habit and get better sleep
Be mindful of your coffee consumption
Drinking coffee is one of lifes simple pleasures and a well made cup of joe can help to perk you up and lift your mood Moreover it can enhance your health by lowering your risks of developing health conditions such as heart disease obesity and type 2 diabetes But too much of anything can be detrimental to your well being so youll need to be mindful about your consumption drinking too much coffee can result in dizziness upset stomach tremors and insomnia
Experts say that adults should drink no more than 400 mg of coffee a day which is equivalent to four standard cups of coffee while reproductive aged women should drink no more than three cups a day If youre making coffee at home remember to drink it from a small mug or a standard cup to ensure that you dont consume more than the recommended amount
Meanwhile those who prefer to buy their drink from coffee shops should opt for the smallest serving which is the 8 ounce cup Consuming this much coffee is the same as drinking coffee from a standard cup
Schedule your coffee breaks
Instead of drinking four cups of coffee in one sitting why not spread it out throughout the day Drinking too much coffee in a short window of time may result in restlessness and a sudden rise in blood pressure so be strategic when it comes to your consumption Y
Youll probably need it the most in the morning when youre groggy so plan on drinking a cup during breakfast then another one before your lunch break For your last cup plan on drinking it sometime between 12 noon and 2pm Caffeine can stay in your system for eight to 10 hours and this can prevent you from falling asleep so a good rule of thumb is to drink your last cup of coffee right after lunch
Opt for zero caffeine beverages throughout the rest of the day
If its past 2 pm and you feel like you need a pick me up opt for energizing non caffeinated beverages to get you through afternoon classes or meetings Some of the best zero caffeine drinks that will give you a boost include decaffeinated green tea chilled coconut water kombucha or a fruit smoothie made with nonfat milk and a tiny dab of almond butter
Also remember to drink good old plain water throughout the day Dehydration can lead to fatigue so staying hydrated can help you to feel energized even on a hectic day
Optimize your coffee habit to gain the full health benefits of your drink without disrupting your sleep Be mindful of your caffeine consumption so you can stay sharp during the day and have a restful slumber at night
Getting the rest that you need at night can be a challenge especially if you eat or drink something that can affect your sleep pattern Planning your meals so that you eat more in the morning and less at night consuming healthy foods and staying well hydrated can help you fall asleep at night and stay that way until morning
If you are suffering from any sleep disorder including insomnia call to speak with one of our board certified sleep specialists today at Alaska Sleep Clinic Also click the link below to download our FREE e book about insomnia
