Navigating the Night: What to Sip When Coffee's Interruption Looms

Question: If I’m trying to get to sleep after drinking coffee earlier than I should have, what’s a simple, mild beverage I can have an hour or two before bed that won’t further disrupt my sleep?

The Lingering Wakefulness of Caffeine

Even when enjoyed responsibly, coffee’s stimulant properties, primarily due to caffeine, can significantly impact sleep architecture. Caffeine is known to antagonize adenosine receptors in the brain, a process that generally promotes sleepiness [7]. When consumed too close to bedtime, this blockade can lead to difficulties initiating sleep, frequent awakenings, and a reduction in overall sleep efficiency [6]. The effects can linger, making it challenging to transition into restful slumber. While coffee itself is a complex beverage with various compounds contributing to its aroma and flavor profiles, such as volatile compounds influenced by processing [3, 4, 5], the primary concern for sleep disruption is caffeine’s pharmacological action [7].

Seeking Solace in Soothing Sips

If you find yourself facing a night of potential sleep disruption after an ill-timed coffee, the key is to select a beverage that actively promotes relaxation rather than stimulation. An hour or two before bed, a simple, mild drink can make a difference. Herbal teas are a popular and generally safe choice. Varieties such as chamomile, valerian root, or passionflower are often recommended for their mild sedative qualities [8]. These botanicals contain compounds that are believed to interact with neurotransmitters involved in mood regulation and relaxation, potentially counteracting the lingering effects of caffeine without introducing new stimulants.

The Gentle Embrace of Warmth

Another excellent option is warm milk. The act of consuming a warm beverage can itself be inherently calming and conducive to sleep. While the scientific evidence directly linking milk to enhanced sleep is not as robust as for other sleep aids, the ritual of drinking warm milk before bed is a long-standing tradition. Some theories suggest that milk contains tryptophan, an amino acid that the body uses to produce serotonin and melatonin, hormones associated with sleep regulation. However, the quantities present in a single serving are likely too small to have a significant pharmacological effect [8]. Nevertheless, the warmth and the comforting ritual can contribute to a sense of well-being and prepare the body for rest.

What to Avoid

When attempting to counteract the effects of prior coffee consumption, it’s crucial to steer clear of other caffeinated beverages. This includes not only coffee and tea but also many sodas and energy drinks, which are specifically designed to provide a stimulant effect and can further exacerbate sleep disturbances [6]. Similarly, overly sugary drinks should be avoided, as a sugar crash can sometimes lead to fragmented sleep. The goal is to provide a gentle, soothing signal to your body that it’s time to wind down, not to introduce another element that could keep your system on high alert.

In conclusion, when coffee has disrupted your evening sleep schedule, a warm, non-caffeinated beverage like herbal tea or milk can serve as a mild aid in promoting relaxation and easing the transition into sleep, offering a comforting and effective countermeasure. [8]

References

[1] — Ernesto Illy, Luciano Navarini — Neglected Food Bubbles: The Espresso Coffee Foam. — 2011-Sep — https://pubmed.ncbi.nlm.nih.gov/21892345/ [2] — Magdalena Zdanowicz, Marta Rokosa, Magdalena Pieczykolan, Adrian Krzysztof Antosik, Katarzyna Skórczewska — Biocomposites Based on Wheat Flour with Urea-Based Eutectic Plasticizer and Spent Coffee Grounds: Preparation, Physicochemical Characterization, and Study of Their Influence on Plant Growth. — 2024-Mar-06 — https://pubmed.ncbi.nlm.nih.gov/38473683/ [3] — Gustavo Galarza, Jorge G Figueroa — Volatile Compound Characterization of Coffee ( — 2022-Mar-21 — https://pubmed.ncbi.nlm.nih.gov/35335365/ [4] — Rongsuo Hu, Fei Xu, Liyan Zhao, Wenjiang Dong, Xingyuan Xiao, Xiao Chen — Comparative Evaluation of Flavor and Sensory Quality of Coffee Pulp Wines. — 2024-Jun-27 — https://pubmed.ncbi.nlm.nih.gov/38999011/ [5] — Rongsuo Hu, Fei Xu, Xiao Chen, Qinrui Kuang, Xingyuan Xiao, Wenjiang Dong — The Growing Altitude Influences the Flavor Precursors, Sensory Characteristics and Cupping Quality of the Pu’er Coffee Bean. — 2024-Nov-28 — https://pubmed.ncbi.nlm.nih.gov/39682914/ [6] — Jose Antonio, Brandi Antonio, Shawn M Arent, Darren G Candow, Guillermo Escalante, Cassandra Evans, Scott Forbes, David Fukuda, Maureen Gibbons, Patrick Harty, Andrew R Jagim, Douglas S Kalman, Chad M Kerksick, Jennifer A Kurtz, Joseph Lillis, Lonnie Lowery, Gianna F Mastrofini, Scotty Mills, Michael Nelson, Flavia Pereira, Justin Roberts, Michael Sagner, Jeffrey Stout, Jaime Tartar, Adam Wells — Common Questions and Misconceptions About Energy Drinks: What Does the Scientific Evidence Really Show? — 2024-Dec-27 — https://pubmed.ncbi.nlm.nih.gov/39796501/ [7] — Ryan C Emadi, Farin Kamangar — Coffee’s Impact on Health and Well-Being. — 2025-Aug-05 — https://pubmed.ncbi.nlm.nih.gov/40806142/ [8] — Lydi-Anne Vézina-Im, Dominique Beaulieu, Stéphane Turcotte, Anne-Frédérique Turcotte, Joannie Delisle-Martel, Valérie Labbé, Lily Lessard, Mariane Gingras — Association between Beverage Consumption and Sleep Quality in Adolescents. — 2024-Jan-18 — https://pubmed.ncbi.nlm.nih.gov/38257178/