How Your Afternoon Coffee Ritual May Be Impacting Your Sleep

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If you’re a coffee lover, you might believe there’s no such thing as too much coffee. However, your afternoon coffee routine could be affecting your sleep quality. Sleep? As busy parents, we might joke about the rarity of it, but we’re really referring to that precious window of time when the kids finally drift off (think Netflix and laundry) and eight hours later when we’re dragging ourselves and our little ones out of bed. Alright, maybe it’s more like six hours—if we’re lucky.

If getting a solid eight hours feels like a dream rather than a reality, you might be inclined to attribute it to stress or insomnia before considering that afternoon coffee run. But if you find that your nights of tossing and turning coincide with that late-day caffeine fix, it’s time to reassess your habit. As delightful as coffee is, it shouldn’t come at the cost of a good night’s sleep.

It’s not whether your afternoon coffee affects your sleep, but rather how it does so. While that caffeine boost may seem essential for finishing your day, research published in the Journal of Clinical Sleep Medicine indicates that caffeine can influence your sleep pattern even when consumed as late as six hours before bedtime. So, when contemplating that afternoon cup, think about your bedtime and how it might be impacted.

Dr. Jason Carter supports this finding, explaining, “We know that consuming caffeine before sleep can delay the onset of slumber and lead to disturbances during the night.” So, not only might you find it hard to drift off, you’ll also struggle to stay asleep. Additionally, everyone’s sensitivity to caffeine varies; some process it quickly, while others may find it lingers longer, affecting their ability to sleep.

Achieving Better Sleep, With or Without Coffee

Experts suggest two key strategies: First, establish a strong and consistent bedtime routine. Second, if possible, push back your bedtime a bit. Even on days when you indulge in afternoon coffee, a calming pre-sleep routine can help counteract caffeine’s stimulating effects.

After you’ve put the kids to bed, it can be tempting to tackle chores or catch up on tasks, but this isn’t conducive to restful sleep. Instead, create a calming bedtime ritual. Turn off screens an hour before bed to help relax your mind. Consider unwinding with a warm bath or shower, and then dive into a good book or enjoy a soothing cup of herbal tea.

If you’re tired but not quite ready to sleep, allow yourself another 30 minutes to unwind without the pressure of falling asleep right away. Keep in mind that consuming caffeine up to six hours before bedtime can disrupt your sleep. So if you had that grande latte around 4 PM, don’t expect to drift off before 10 PM.

If you can, try to avoid caffeine after noon. It may feel great at the moment, but you might regret it later. If afternoon coffee is a must for you, make sure you allow yourself time to relax afterward. Remember, even though we aspire to be Super Moms, we are still human.

For more helpful tips on home insemination, check out this related blog post. Additionally, if you’re exploring options for conception, consider checking out Cryobaby’s home intracervical insemination kit, an authority on this topic. For valuable insights on pregnancy, visit the World Health Organization’s page dedicated to maternal health.

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In summary, while that afternoon coffee might give you a quick boost, it’s essential to consider how it affects your sleep. Establishing a calming bedtime routine and being mindful of your caffeine intake can lead to more restful nights.

Keyphrase: Afternoon coffee and sleep

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