Caffeine is a stimulant, and its effects can remain in the body for hours after consumption. Drinking large amounts of caffeine later in the day may keep your nervous system more active when you are trying to relax.
For some people, this can contribute to:
- Difficulty falling asleep
- Restlessness
- Muscle tension
- Lighter sleep
- More noticeable sleep starts
You do not necessarily have to eliminate caffeine completely.
Instead, consider limiting caffeine later in the afternoon and evening and observing whether your sleep improves.
What About Exercise?
Exercise is generally beneficial for sleep, but timing and intensity can matter.
Regular physical activity during the day can help regulate your sleep-wake cycle and reduce stress.
However, extremely intense exercise immediately before bedtime may leave some people feeling stimulated rather than relaxed.
If you notice that your muscles feel particularly tense or active after late-night workouts, experiment with moving intense exercise earlier in the day.
