It sounds like you’ve had quite a journey this past year, and it’s heartwarming to hear that things are starting to improve between you and your partner. The thoughtful gesture of him making you tea is a lovely sign of care, especially as you recover from Covid. However, the caffeine mix-up at such a late hour can certainly add to your stress, especially with work in the morning.

Here are some strategies you might consider to help you cope with the situation:

• Hydrate: Drink plenty of water to help flush the caffeine out of your system. Staying hydrated can also help reduce jitters and soothe your throat further.
• Relaxation Techniques: Engage in some calming activities to help ease your mind and body. Consider techniques such as:
• Deep Breathing: Try taking slow, deep breaths. Inhale through your nose for a count of four, hold for four, and exhale through your mouth for a count of four.
• Gentle Stretching: Simple stretches can help release tension in your body and promote relaxation.
• Mindfulness or Meditation: Even a short meditation session can help calm your racing thoughts. There are many apps available, like Headspace or Calm, that offer guided sessions.
• Limit Screen Time: If you’re feeling jittery, it might be tempting to scroll through your phone or watch TV. However, blue light can further disrupt your sleep cycle. Instead, consider reading a calming book or listening to soothing music.
• Sleep Environment: Make your bedroom as conducive to sleep as possible. Dim the lights, ensure the room is cool and comfortable, and eliminate any noise distractions. This can help signal to your body that it’s time to wind down.
• Plan for Tomorrow: Since you have work in the morning, it might help to prepare what you can tonight. Set out your clothes, pack your lunch, or create a to-do list for the day ahead. This can ease your mind and reduce morning stress.

If you find that you’re still feeling too wired to sleep, you might want to consider taking a short walk. A gentle stroll can help release some of that pent-up energy and may help you feel more relaxed.

In the future, it might be helpful to keep some herbal, caffeine-free tea on hand for evenings, especially if you’re looking for something soothing before bed. Herbal teas like chamomile or peppermint are great options for relaxation.

Remember, it’s okay to have tough nights, especially after everything you’ve been through. Focus on the positive steps you both are taking in your relationship, and take this moment as a small bump in the road rather than a setback. Best of luck with your work tomorrow, and I hope you find some peace and rest soon!