We’ve all been there. It’s late, your body is buzzing, your heart is racing, and sleep feels like a distant dream—all because of that one extra cup of coffee or energy drink. While caffeine can be the perfect pick-me-up during a busy day, too much of it, especially late in the afternoon or evening, can make getting a good night’s rest nearly impossible. If you’re facing this predicament, here’s a helpful guide to calm your body and (hopefully) drift off to sleep.

First, take a deep breath. Anxiety about being unable to sleep will only worsen your situation. While caffeine can stay in your system for hours, the effects will eventually taper off. Stay calm and remind yourself that this feeling is temporary.

One of the best ways to counteract caffeine is by drinking plenty of water. Caffeine is a diuretic, meaning it can dehydrate you, and staying hydrated helps flush caffeine from your system more efficiently. Add a slice of lemon or cucumber for extra soothing effects.

Consuming a small snack rich in magnesium or potassium can help counter the stimulating effects of caffeine. Foods like bananas, almonds, or dark leafy greens are great options. These nutrients can help relax your muscles and calm your nerves.

To help your body transition to a restful state, try some of these methods:

• Breathing exercises: Deep, slow breaths can lower your heart rate and reduce anxiety. Inhale deeply for four seconds, hold for four, and exhale for six.

• Progressive muscle relaxation: Tense and then release each muscle group from your head to your toes.

• Meditation: Guided meditations or calming apps can shift your mind away from caffeine-fueled jitters.

The blue light emitted by phones, tablets, and TVs suppresses melatonin, the hormone that helps regulate your sleep cycle. Instead of scrolling through social media or binge-watching a show, opt for a calming activity like reading a book (preferably not too thrilling!) or listening to soft music.

A warm shower or bath can help lower your body temperature afterward, signaling to your body that it’s time to rest. It can also relax tense muscles and create a sense of comfort.

It can be tempting to reach for over-the-counter sleep aids, but they can leave you groggy the next day and aren’t a sustainable solution. Let your body metabolize the caffeine naturally.

This might not help tonight, but it’s a valuable lesson: timing is everything. Caffeine stays in your system for 6-8 hours, so aim to cut it off by early afternoon, especially if you’re sensitive to it. Opt for decaf in the evening or herbal teas like chamomile if you crave something warm.

While too much caffeine may have you wired when you’re ready to sleep, these tips can help ease your body and mind into a more restful state. Hydrate, relax, and ride out the effects—you’ll get through it.

At Tamana Coffee, we understand the joys and challenges that coffee can bring. That’s why we encourage mindful coffee consumption, so you can fully enjoy your cup without sacrificing your rest. Always savor the moment but know when it’s time to call it a day.