Try these 3 caffeine alternatives today if you want better sleep tonight

Can’t wake up without your coffee, but find you can’t sleep at night?

It’s no surprise, considering we often drink way more caffeine than is recommended, way later than is recommended.

A study by consumer watchdog Which? earlier this year found a cappuccino Costa Coffee had 325 mg of caffeine – using up almost all of the 400mg maximum daily amount recommended.

While drinking a coffee earlier in the day won’t do too much harm, it can take up to 10 hours for coffee to leave your system, so if you’re partial to an afternoon espresso or flat white, you might find yourself wide awake when you’re trying to sleep.

But going cold turkey with caffeine isn’t so easy. You might have withdrawal headaches, which is why the NHS recommends cutting down gradually over a three-week period (or longer if needed).

To help you beat the habit. switch your coffee for something a little milder, like matcha, turmeric or chicory root.


If you haven’t heard of matcha, where have you been? The green beverage has become increasingly popular in recent years, and for good reason.

According to Rex Isap, sleep expert and CEO at Happy Beds, ‘matcha powder contains L-theanine, an amino acid found in the tea plant, and boasts five times more L-theanine than green tea, giving it a slightly sweet taste.’

L-theanine is said to improve sleep, focus and even learning, and while it does contain some caffeine it’s only about 20mg to 44mg, making it an ideal replacement for an iced latte (and a very good starting point).


Turmeric lattes (also known as ‘golden milk’) have also grown in popularity, and they’re an ideal addition to your sleep routine, says Rex.

‘Turmeric has many health benefits, including antioxidant and anti-inflammatory benefits and an effective antidepressant,’ he says.

‘What’s more, turmeric can even help protect against sleep deprivation, meaning you could be more likely to experience improved sleep if you opt for this drink as part of your sleep routine.’

Chicory root

Finally, chicory root is a great option for those who want to cut down on caffeine but still feel like they’re drinking a nice, hot coffee.

‘Roasted chicory root boasts a nutty and woody aroma, and is very popular in France, India and New Orleans,’ says Rex.

‘It tastes similar to coffee, which lends itself as a placebo if you miss your coffee.’

It can also help with inflammation and digestive health, he adds, but it’s unclear whether it’s safe for people who are pregnant or breastfeeding, so be sure to do your research. 

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