How to Fall Asleep After Drinking Coffee – 8 Easy Tips & Tricks (2023)

Trouble sleeping after that afternoon cup of joe?

If you want to keep your sleep without ditching your daily java, this article is for you.

See, you don’t have to choose between a good cup of coffee and a good night’s sleep. Don’t believe us? Below, we’ve put together eight helpful, science-backed tips so you can keep your deep sleep – and your bean routine too.

Ready? Let’s get into it.

How Does Caffeine Affect Our Bodies?

But first – why does coffee keep our bodies awake? The answer, of course, is caffeine.

Caffeine is a stimulant naturally found in coffee beans, as well as drinks like black tea, chocolate, and energy drinks. It has many health benefits – research has shown that it may improve memory, increase brain function, and reduce the risk of developing Parkinson’s Disease and Alzheimer’s. On top of that, it also has a range of beneficial antioxidants.

How to Fall Asleep After Drinking Coffee –8 Easy Tips & Tricks (1)

But the most common benefit people look to get out of caffeine is alertness. See, our bodies naturally produce a chemical called adenosine, which makes us sleepy and ready to turn in for the night. When caffeine enters your system, it blocks adenosine from entering your brain, helping you to stay awake.

It can also stimulate brain activity and the nervous system, and can increase both adrenaline and cortisol in your body – which of course makes you even more alert.

In other words, caffeine is the rockstar of boosting your energy. And in the morning, that caffeine kick is perhaps exactly what you need... when you're feeling your way to the kitchen, eyes half glued together.

Depending on your sensitivity to caffeine, your coffee habits, and the habits that surround your coffee drinking… you may need to make some adjustments. Your night sleep depends on it!

(Video) I learned to Fall Asleep in 2 Minutes

And no – that doesn’t mean cutting it out entirely. Here at Peak State, we would never do that.

So, what can you do to sleep welland still be a coffee aficionado? Let’s get into our top tips, shall we?

1. Drink Water Before Drinking Coffee (And Between Cups)

How to Fall Asleep After Drinking Coffee –8 Easy Tips & Tricks (2)

Your body loses about a liter of water on average when you sleep. So even if you love your coffee as much as we do, keep in mind your body craves and needs water in the morning.

So when you wake up, make sure to replenish by drinking lots of water, yes,before your coffee – if you can manage a liter, your body will thank you! (You may also find that staying well hydrated will naturally improve your energy levels, and assuage what you thought was hunger throughout the day).

Secondly, as magical as coffee is, its diureticnature makes us more dehydrated. So don’t just start your day with water – make sure tokeep drinking it throughout the day. Alternating every other cup of coffee with water will makesure you're getting the hydration you need. You may even find you don’t need that third or fourth cup when you’re drinking enough water.

So, not only will you avoid pesky dehydration and improve sleep quality, you may also find yourself not crossing that line of drinking WAY too much coffee.

2. Mix in Darker Roasts, Half Caf, and Decaf for That Second or Third Cup

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If you find that you're still sensitive to the jitters or can't sleep, try switching todarker roasts in the AM, which are less caffeinated than light or medium. We at Peak State like to start early mornings with a light roast and ease into darker roast throughout the morning.

You likely don't want to go a day without at least one caffeinated cup,soanother thing you can do is switch to half caf by mixing in decaf into your morning roast. If that doesn't sound realistic, you could do that with your second or third cup.

And while many of us cringe at the idea of pouring ourselves a cup of decaf coffee, there are decaf that don’t compromise on quality or flavor. And if you can’t drink caffeinated drinks after a certain time of day… well, it may just be worth a try (plus one that boosts your brain and energy givesdecaf a new purpose)!

Experimenting with your coffee habits is one of the best ways to learn your body's limits. And who knows? You may just find it's less of a compromise than you thought.

(Video) How To Fall Asleep In 2 Minutes

But if staying hydrated or playing with roast levels still doesn't work,there are more options:

3. Instate a Coffee Cut-off Time

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As we mentioned above, depending on the individual, it can take up to 12 hours for caffeine to leave your system. And as much as it pains us to say it, not everyonedoes well withthat afternoon cup of joe.

Now, that doesn’t mean you shouldn’t enjoy coffee – we’d never be that cruel. But instating a cut-off time is a guide rail for those coffee fanatics who can't stop sipping. Cutoffs can help you get the shut-eye you desperately need, and it’s a trick that’s worked for countless others in the past.

So, how late can you drink coffee? The truth is it differs from person to person. For some, drinking coffee after 3 PM is a no-go, while others may need to enjoy their last cup as early as lunchtime. But the only way to know what’s right for you is to experiment until you find your own body’s perfect balance.

And beyond coffee, other habits may be affecting your sleep...

4. Avoid Eating Close to Bedtime

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While this isn’t strictly a caffeine thing, it sure is a sleep-thing. As delicious as those late-night snacks are, they are also a recipe for a poor night’s sleep, since they kick your digestive system into gear. This can cause acid reflux and other uncomfortable reactions that’ll keep you awake.

Try to avoid eating at least 2-3 hours before bedtime – you’ll thank yourself for it!

5. Don’t Forget to Get Enough Exercise

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Exercise is a great way to both boost your natural energy and improve your sleep quality. In fact, studies have shown that just 30 minutes of moderate exercise can improve your sleep the very same night.

So, if you have trouble sleeping, incorporating some exercise into your every-day life can really help. But since exercise also raises the cortisol and adrenaline levels in your body, you might want to exercise early in the day, rather than close to bedtime.

(Video) How To Get Rid of the Caffeine Jitters in 15 Minutes (relieve caffeine jitters anxiety)

And if you’re sensitive to caffeine and still feel it hours after you had your last cup of joe, you may be wondering how to get caffeine out of your system faster – or at least, before it’s time to turn in. And for that, exercise is also your friend.

Just an hour of moderate exercise has been shown to move caffeine through your system quicker, even shortening the half-life of caffeine. Which means you can enjoy all the flavors and energy the coffee brings in the day, and still get a good night’s sleep.

6. Try a Regular Sleep Schedule

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As simple as it sounds, going to bed and waking up at the same time every day can do wonders for your sleeping pattern. See, your circadian rhythm – your internal clock, if you will – can get confused when you sleep at irregular times.

But it thrives on regularity.

So as tempting as it is to hit snooze on the weekends, try to go to bed and wake up at the same times each day. Your sleep hormones will sigh in relief and start working for you, rather than against you.

Psst… Did you know that the functional mushroom Cordyceps can help to reset your circadian rhythm? Our Brain Sustain, Immunity Boost and decaf blend Calm Descent are all infused with Cordyceps blends.

7. Create a Good Sleep Environment

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On the same note, your sleeping environment is key to getting into that sleepy state. See, your circadian rhythm relies on the environment around you to regulate sleep. That's why both temperature and light are important factors for a good night’s rest.

Melatonin is an important sleep hormone, and when it kicks in we get droopy-eyed and ready to turn in. But it relies heavily on the light around you to regulate between night and day, aka. waking and sleeping time. And guess what confuses melatonin? The blue light from your screens.

In other words, try to turn your electronics off at least a few hours before bedtime.

The same goes for temperature. As the sun goes down, the temperature naturally drops, and our bodies associate this with nighttime. Ideal sleeping temperatures usually range between 19-21 degrees Celcius (66-70 degrees Fahrenheit). Everyone is a little different, though, so find what works best for you – just aim to keep your bedroom on the cooler side.

(Video) Take Just One Spoon, And You'll Fall Asleep In a Minute

8. Consider Supplements (Magnesium, Melatonin, or Other Sleep Aids)

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It might seem out of the blue. But taking Magnesium can reduce stress and help your body relax, and has been linked to higher quality and longer sleep. One study even showed that increased magnesium intake helped people with insomnia to sleep better. Likewise, a lack of magnesium cause poor sleep.

So if you’re struggling to get your rest, magnesium might be worth a shot. And there’s no need to take a supplement to increase your intake – it's readily found in foods like whole grains, avocados, nuts, dark chocolate, and more.

That said, if you’ve tried all of the tips above and are still having issues sleeping, there are supplements specifically aimed at helping you sleep better, such as melatonin and magnesium supplements.

Many Factors Impact Sleep

As you can tell, there’s a range of things that impact our sleep, from hydration to exercise to the blue light from our screens. So if you struggle to get your shut-eye, consider which of the factors above you canadjust– it may be that coffee isn’t even the main thing keeping you up.

That said, you may need to also tweak your coffee habits – but that doesn’t mean you have to give up coffee entirely! Moderation is key. Experimenting with cut-off times, darker roast levels, half calfs, and if you must, resorting to a decaf will help you keep the routine you love. It’s all about finding your own body’s limits, and what works for you.

Sleep is so important for our health. So lastly, if you can’t figure out something that works on your own, consider contacting your local health professional for a consultation.

Peak State Is High Quality, Organic, Shade Grown Coffee

At Peak State, we believe in quality, whole-bean coffee that supports your well-being without compromising on flavor. All our coffees are Fair Trade, made from quality-sourced, organic, shade-grown coffee beans. Even more, they're infused with functional mushrooms for additional daily health support.

If you’re longing for a quality coffee that won’t keep you from sleeping at night, we recommend trying our decaf blend,Calm Descent, or our dark roast,Stress Less.

How to Fall Asleep After Drinking Coffee –8 Easy Tips & Tricks (10)How to Fall Asleep After Drinking Coffee –8 Easy Tips & Tricks (11)

Calm Descent is our delicious decaf blend, boasting notes of dark chocolate and sweet grape. Botanically infused with Cordyceps and Lion’s Mane mushrooms to give you sharper focus and natural energy support. Decaffeinated using the chemical-free Swiss Water Process and naturally low-acid and gut-friendly.

Stress Less is our rich, full-bodied dark roast blend with notes of dark chocolate. It’s botanically infused with Reishi to help you de-stress and antioxidant-packed Chaga mushroom to support your overall wellness. Choose between our classic Sumatra origin or our brand new Colombian beans for an even darker roast! Low acid and gut-friendly.

(Video) 5 Ways to Stay Awake

Curious to give it a try? Get a 2oz sample of your preferred coffee delivered to your front door for free, and taste our high-quality organic coffee for yourself!

Psst…Wondering why we infuse our beans with functional mushrooms? Read all about their health benefits here!


How to Fall Asleep After Drinking Coffee – 8 Easy Tips & Tricks? ›

How Long Does Caffeine Last? It takes from 15 to 60 minutes to feel the effects of caffeine. The effects may continue for around three to five hours, though it takes much longer for all the caffeine to leave the body. How long caffeine lasts depends on how quickly it is absorbed and processed by the body.

How do you neutralize caffeine in your body? ›

What you can do to feel better
  1. No more caffeine. Don't consume any more caffeine today. ...
  2. Drink plenty of water. Caffeine is a diuretic, which means that you need to drink extra water to make up for what you're peeing out. ...
  3. Replace electrolytes. ...
  4. Take a walk. ...
  5. Practice deep breathing.
Feb 18, 2019

How long does it take for caffeine to wear off? ›

How Long Does Caffeine Last? It takes from 15 to 60 minutes to feel the effects of caffeine. The effects may continue for around three to five hours, though it takes much longer for all the caffeine to leave the body. How long caffeine lasts depends on how quickly it is absorbed and processed by the body.

How do you relax after too much caffeine? ›

Here are a Few Ways to Get Rid of Caffeine Jitters Quickly:
  1. Water. An effective way to get rid of your jitters is to flush out your system with water. ...
  2. Exercise. You just crossed the caffeine line, which probably means you can't sit still. ...
  3. Wait it out. ...
  4. Sip on some herbal tea. ...
  5. Amp up your vitamin C game.
Jan 26, 2023

Will drinking a lot of water flush out caffeine? ›

Replace your caffeinated beverage with water. Water can help flush caffeine out of your system and keep you properly hydrated.

Does melatonin counteract caffeine? ›

Caffeine is a stimulant, and melatonin is a not-a-stimulant that makes you sleepy. So if you take them both at the same time, you're basically canceling each one out. The caffeine will make it harder for you to sleep, and the melatonin won't be able to do its job.

Will caffeine wear off in 3 hours? ›

The half-life of caffeine can be anywhere from three to seven hours. So, if you drink 200 mg of caffeine, you'd still have 100 mg in your system about five hours later, and a quarter of it about 10 hours later. It can take up to 12 hours for caffeine to fully leave your system.

How much caffeine is too much? ›

The FDA estimates toxic effects, like seizures, can be observed with rapid consumption of around 1,200 milligrams of caffeine, or 0.15 tablespoons of pure caffeine.

What foods counteract caffeine? ›

Eating may slow the release of caffeine into your bloodstream. Opt for slow-digesting, fiber-rich foods, such as whole grains, beans, lentils, starchy vegetables, nuts, and seeds ( 1 ).

Do bananas counteract caffeine? ›

Sorry, But Bananas Won't Calm Your Caffeine Jitters : The Salt Can eating a banana counter the effects of caffeine? That claim has been circulating around blogs recently. Some baristas swear by it, but we talked to a scientist who explains why it just isn't true.

What is the best way to remove caffeine from coffee? ›

There are several ways to decaffeinate coffee but the most prevalent is to soak them in a solvent – usually methylene chloride or ethyl acetate. Methylene chloride can be used as a paint stripper and a degreaser as well an agent to remove caffeine.

Does vitamin C neutralize caffeine? ›

No interactions were found between caffeine and Vitamin C.

What happens if you drink water after caffeine? ›

Theobromine is a chemical in caffeine that starts working 25 minutes after you drink your coffee and is the cause of the tiredness and 'crash' you usually get. Drinking water after, or during, your coffee helps lower this effect so that you can keep on going with your day!

Is it bad to take melatonin every night? ›

Regardless of whether it truly helps with sleep or not, Dr. Ramkissoon doesn't recommend taking melatonin long-term.

What happens if you take melatonin and don't go to sleep? ›

Most people overdo it with melatonin by taking upward of 10 milligrams or more prior to bed and then claim it doesn't work. Taking too much melatonin can actually cause rebound insomnia —either rendering the supplement ineffective or worse, exacerbating your already sleepless nights further.

Can caffeine cause insomnia? ›

Heavier caffeine consumption, compared with light or no caffeine consumption, will be associated with higher insomnia symptoms and daytime sleepiness; and. A higher probability of experiencing insomnia symptoms will be associated with an interaction between higher caffeine consumption and lower sleep duration.

How do you fall asleep after drinking coffee? ›

7 Tips For How To Sleep After Coffee
  1. Physical Activity. Exercising regularly can help improve the quality of your sleep. ...
  2. Lower the Room Temperature. Research suggests that people sleep better in cooler temperatures. ...
  3. Take a Warm Shower. ...
  4. Avoid Light. ...
  5. Stay Hydrated. ...
  6. Read a Book. ...
  7. Try Playing Dead.
May 23, 2022

What is the longest caffeine can stay in your system? ›

You notice the effects of caffeine within 15 minutes. The levels in your bloodstream peak an hour later and remain there for several hours. About 6 hours after you consume caffeine, half of it is still in your body. Caffeine may not completely clear your bloodstream until after 10 hours.

How long does coffee anxiety last? ›

Symptoms are likely to begin around 12 to 24 hours after you last ingested caffeine, and they can last between two and nine days. Make sure you don't take painkillers containing caffeine (a common addition) to help with symptoms as this will maintain your dependency. Keep hydrated.

Who should avoid caffeine? ›

Adolescents and young adults need to be cautioned about excessive caffeine intake and mixing caffeine with alcohol and other drugs. Women who are pregnant or who are trying to become pregnant and those who are breast-feeding should talk with their doctors about limiting caffeine use to less than 200 mg daily.

Can caffeine affect your heart? ›

The stimulant effects of high caffeine intake can make your heart beat faster. Unfortunately, it can also lead to an altered heart rhythm, called atrial fibrillation. This disorganized heart rhythm occurs in the upper chambers of the heart.

How much caffeine is in a Coke? ›

Coke's caffeine content is 34mg for a 12-oz can, and Diet Coke caffeine content is 46mg. That's three to four times less than coffee! The same-sized coffee, in this case a 12-oz cup, has 140mg or more. Do you have caffeine-free soda?

What are the symptoms of too much caffeine? ›

If you do eat or drink too much caffeine, it can cause health problems, such as:
  • Restlessness and shakiness.
  • Insomnia.
  • Headaches.
  • Dizziness.
  • Fast heart rate.
  • Dehydration.
  • Anxiety.
  • Dependency, so you need to take more of it to get the same results.
Sep 8, 2021

Can I eat banana with coffee? ›

Before exercising: Banana with a cup of coffee or tea

A banana makes the perfect pre-workout snack because it's easy to digest and provides a good amount of potassium, an electrolyte that gets depleted when you sweat during physical exertion.

How do you stop caffeine anxiety? ›

How to Get Rid of Caffeine Anxiety
  1. Limit your caffeine intake.
  2. Try different sources of caffeine.
  3. Stay hydrated.
  4. Practice meditation or stress-reducing exercises like yoga.
  5. Keep a healthy lifestyle, including: diet. exercise. sufficient sleep.
Oct 28, 2022

What vitamins counteract caffeine? ›

Upping the amount of vitamin C and copper in your meals has also been found to improve iron absorption and reduce the impact that coffee and other caffeinated drinks has.

What interferes with caffeine? ›

Alcohol (Ethanol) interacts with CAFFEINE

The body breaks down caffeine to get rid of it. Alcohol can decrease how quickly the body breaks down caffeine. Taking caffeine along with alcohol might increase the effects and side effects of caffeine, including jitteriness, headache, and fast heartbeat.

Can you wash caffeine out of your system? ›

The answer is caffeine's effects last for several hours at least. Once caffeine has entered your body, there's not much you can do to flush caffeine out. The best way to get rid of caffeine is to wait for it to naturally flush itself.

How long does it take for 200 mg of caffeine to wear off? ›

The half-life of caffeine can be anywhere from three to seven hours. So, if you drink 200 mg of caffeine, you'd still have 100 mg in your system about five hours later, and a quarter of it about 10 hours later. It can take up to 12 hours for caffeine to fully leave your system.

Does vitamin C counteract caffeine? ›

No interactions were found between caffeine and Vitamin C.

How much coffee is too much? ›

Healthy adults shouldn't consume more than 400 milligrams (mg) of caffeine per day. That's equal to about four 8-ounce cups of brewed coffee or 10 cans of cola. Teens should limit their caffeine intake to less than 100 mg per day (one 8-ounce cup of coffee or about two cans of cola).

What supplements counteract caffeine? ›

Supplements and adaptogens, including L-theanine3 , ashwagandha, or rhodiola can help to relieve some of the anxiety and jitters caused by too much caffeine, Gandhi tells mbg. To avoid drinking too much coffee to start, Bulsiewicz makes his first cup more effective by adding in ashwagandha and maca root.

What vitamins should not be taken with coffee? ›

The tannins and caffeine can interfere with the absorption of many vitamins and minerals, especially iron. Caffeine also increases urination, which can decrease the concentration of water-soluble vitamins (B-complex and C). So, wait an hour after your morning brew to take supplements.


1. The Coffee Shanty! ☕ (Animation Meme)
2. Proven Sleep Tips | How To Fall Asleep Faster
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3. The Ugly Truth About Coffee’s Effects On Your Body
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4. A simple way to break a bad habit | Judson Brewer
5. "Why don't Doctors teach this Proper Way to Drink Coffee?" – Neuroscientist | Scientific Trick
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6. Simple Tips to Fall Asleep Fast and Easily Every Night
(Simply Natural)


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