Struggling with insomnia? Thairath Online reveals effective ways to relieve insomnia, explains the connection between coffee addiction and sleep quality, and shares techniques to help you sleep soundly through the night.
A common dilemma for working adults is"Feeling sleepy during the day needing coffee, but wide awake at night unable to sleep."This vicious cycle harms the body in the long run. If you are seeking ways to overcome insomnia, especially if you recognize that coffee addiction is disrupting your biological clock, today we offer solutions to help you sleep deeply and wake up refreshed.
Caffeine stimulates the central nervous system and blocks the substance"adenosine"(Adenosine), which signals the body that it's time to rest. Even if you only drink coffee in the morning, some people’s bodies take longer to eliminate caffeine, causing symptoms like sleeplessness, palpitations, or restless sleep.
Read more: Check if you are addicted to coffee!Why do you get headaches when you don't have coffee? Discover the causes and healthy ways to withdraw caffeine.
If you want to avoid staying awake at night, have your last cup of coffee before 2:00 p.m. because caffeine’s half-life is about 5-6 hours. Drinking coffee late afternoon leaves caffeine in your system high at bedtime.
Create a restful atmosphere by keeping the room cool (around 23-25 degrees Celsius), turning off lights completely, and avoiding smartphone screens at least one hour before bed, since blue light suppresses"melatonin"the hormone that helps us fall asleep.
Avoid heavy meals, spicy foods, or alcoholic drinks in the evening as they can cause acid reflux or worsen sleep quality. Instead, try warm milk or caffeine-free chamomile tea.
A popular method to overcome insomnia is breathing: inhale for 4 seconds, hold for 7 seconds, exhale through the mouth for 8 seconds. This reduces heart rate and relaxes the nervous system stressed by caffeine throughout the day.
If you toss and turn for more than 20 minutes, get out of bed and do light activities like reading a non-stimulating book or listening to instrumental music until you feel sleepy, then return to bed. This prevents your brain from associating"bed with sleeplessness."
Knowing how to manage caffeine and finding the right ways to overcome insomnia will significantly improve overall health. As your sleep improves, your caffeine needs the next day will decrease, ultimately solving coffee addiction sustainably.