Caffeine causes sleeplessness

A short coffee break. It's effective for relaxing and refreshing your mood, and caffeine has a wake-up effect, so it's a logical way to take a break. You need to be careful if you have a habit of drinking tea, coffee, black tea, etc. You may be consuming too much caffeine without even realizing it.

1. Don't take too much caffeine.

People who have trouble sleeping because they consume too much caffeine are likely to be consuming more than 500 mg of caffeine per day because their bodies break down caffeine relatively slowly. Quitting caffeine can make you feel anxious during the day, making it difficult to reduce the amount.

One cup of tea contains approximately 15 to 100 mg of caffeine. Coffee contains 100mg , espresso 200mg , black tea 50-70mg , and hojicha and oolong tea about 30mg . Caffeine is also found in colas, drinks, chocolate, and cocoa.

2. Elderly people should avoid caffeine after the evening.

Caffeine's stimulant effects last for 3 to 4 hours in young people and 5 to 7 hours in older people. Caffeine also has a diuretic effect, so you tend to wake up more often to go to the bathroom during the night. If you have trouble falling asleep or wake up in the middle of sleep, caffeine from later in the evening may be having an effect.

It may be fine when you are young, but as you get older, your ability to sleep declines. If you have trouble sleeping, try cutting back on caffeine after dinner .

3. Relax with no caffeine at night.

In Japan, the percentage of people who avoid caffeine due to insomnia is around 10 %. This percentage seems to be significantly lower than in Europe and America. In Europe and America, decaf (coffee from which caffeine has been removed) is often seen, and herbal tea is traditionally drunk as a drink that does not contain caffeine.

It has long been said that chamomile, linden, and lemon verbena are good for relaxing before bed. The sweet scent will make you feel relaxed. If you have a habit of drinking tea at night, you may want to try it.

If you don't like herbal tea, try barley tea or buckwheat tea. Neither contains caffeine.

Related article: List of lifestyle habits that lead to good sleep

relaxing before bed