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Caffeine and Sleep: How to Get Your Caffeine Fix and Sleep Well


There is something about that morning cup of coffee that brews delight and energy. It’s no wonder we chase that feeling throughout the day with frequent caffeinated pick-me-ups.


Given caffeine is a stimulant, our sleep can suffer if we’re ingesting too much throughout the day or too close to bedtime. While kicking caffeine out of our routines completely isn’t ideal, we’ve got a few ideas on how to get your caffeine fix AND get a great night’s sleep. Yes, you can have it all!


Limit Caffeine Before 3 pm

Caffeine can stay in our system for hours at a time. Ideally, you’ll want to stop drinking or eating anything with caffeine (or high amounts) anywhere between four and six hours before bed. A good rule of thumb is to give yourself a cut-off around 3 pm. This will give your body time to process and pass the caffeine, giving you the opportunity to slow down and prepare for the evening.


Opt for Beverages with Less Caffeine

If you need a pick-me-up later in the day, you may want to reach for freshly brewed green tea or a creamy matcha latte. These two beverages are less caffeinated than coffee or black tea, so you can reap the benefits without feeling jittery or extra alert close to bedtime.


Switch to Decaf

There is an equally delicious alternative: decaf coffee for our coffee lovers who just have to have a cup in hand. While decaf doesn’t mean "no caffeine", it’s pretty close to it. Decaffeinating coffee removes about 97% of the coffee’s caffeine content, making it perfect for afternoon sips or an evening dessert pairing.


Indulge in Some Chocolate

Need a little caffeine but not interested in a beverage? A few squares of chocolate may be just the sweet treat you need. Both milk and dark chocolate have low amounts of caffeine, meaning you can get your fix without overdoing it.


There are plenty of ways to get your caffeine fix without ruining your sleep. Like most things, being mindful and limiting too much of a good thing will keep you on track for a restful night’s sleep!


Happy Sleeping!

-Americanstar US