Most of us drink coffee daily, Gimoka found that people in UK drink around 70 million cups of coffee per day! Whether it’s in the morning or throughout the day, we all love coffee.
Living in the modern day, we’re always connected and want to be as productive as possible. Whether that be our work or personal lives, always wanting to be awake to squeeze in the gym session or watch one more episode of your favourite Netflix show.
Caffeine only gives us temporary alter-ness can only nit replace a good night sleep. Lack of sleep over a long period has a negative impact on your wellbeing.
Our sleep is often forgotten about in our busy lives. Although we’re more productive, we can’t fight the fact that we need sleep. Everyone’s been there, you’ve “accidentally” drank that cup of coffee a little too late and now you’re struggling to get any shut eye…
We’ve put together a few tips, which can help to counteract the caffeine in your system!
Milk is a great source of the amino acid, tryptophan. This acid converts into serotonin. Our body then converts the serotonin to melatonin that helps with support sleep. Whilst this is not proven to work for everyone, this is an effective method that many experts recommend.
With or without caffeine in your system, creating a relaxing environment in your bedroom is always advised to have a good night sleep. But if you’re laying in bed, staring at the ceiling wondering why you can’t sleep, it’s most likely that coffee you had a few hours ago. Try relaxing your mind and keeping any possible distractions such as phones tablets etc away.
Using an eye mask can be extremely beneficial in these situations, as all light is then eliminated ensuring that your phone lighting up on your bedside table will not disturb your beauty sleep.
Using assessors such as blackout blinds and eye mask are great ways to ensure you’re not distracted by light.
Darkness is a very important when it comes to getting off to sleep. It helps to clear our minds of intruding thoughts, which stimulate our brains keeping us awake.
Exposure to light during the night interferes with your sleep cycle. Darkness is essential to a rejuvenating night sleep. With less light around us when we sleep, our body sends a signal to the brain singling that it’s time to rest. If exposed to light during this period it could alter the body’s internal sleep clock. The Sleep Clock is a natural mechanism which regulates our sleep-wake cycle.
Melatonin, a hormone produced in the brain, is known as the “sleep hormone”. Melatonin influences sleep by sending a signal to the brain that it is time for rest. This signal helps initiate the body’s physiological preparations for sleep—muscles begin to relax, feelings of drowsiness increase, body temperature drops.
Evening light interrupts the naturally timed sleep-clock, which delays the onset of the body’s transition to sleep and sleep itself.
Take a moment to get comfortable and just relax. Focus on your breathing to calm your mind, clearing out all the stresses and thoughts racing through your head. Try to understand and accept it’s way past your bedtime and acknowledge how you’re feeling.
Many people use different types of sounds to help clear their mind and to help get them off to sleep. This can be extremely useful when trying to relax and create a soothing environment. Imagining beautiful places and focus on the sounds of the wind, waves and birds.
To learn more about Sounds to Help You Sleep, click here.
If it can be avoided, it is best to keep away from caffeinated substances at least 6 hours before bedtime.
If you must take it to boost your alertness, take caffeine before your 20-minute nap.
Coffee naps work through proper timing of intake, absorption, sleep and effect. The process starts with the caffeine being absorbed by the intestine then going to the bloodstream then travelling to the brain where it locks with brain receptors to speed up nerve cell activity.
This process takes about 20-minutes, which you can use for a power nap and wake up in time when caffeine has kicked in.
Some studies even suggested that people can survive a 24-hour period with no proper sleep and just taking 20-minute coffee naps.
However promising these studies’ results are, it is still important to give sleep the importance it deserves.