Buzz
Caffeine stands out as one of the most remarkable substances humans use to enhance, alter, suppress, and escape different parts of life. It’s somewhat unsettling to think that it’s almost impossible to get through a day as an adult without some form of caffeine, right? Well, for some people, it might be true. But for most, caffeine is an innocuous pick-me-up with very few drawbacks.
Unless we’re talking about sleep. Caffeine is quite the potent stimulant, and excessive consumption can wreak havoc on your ability to rest. Research shows that consuming caffeine up to six hours before bedtime can disrupt your sleep, making it difficult to fall asleep and affecting the quality of your slumber. For those of us who struggle with sleep, the answer usually lies in cutting back on caffeine at a certain time of day, but that’s a challenge when caffeine is hidden in so many unexpected places these days.
What’s the right amount of caffeine to consume?
We all have our unique differences, but most people can safely ingest about 400 milligrams of caffeine daily without noticeable harm. For comparison, a typical eight-ounce cup of coffee contains roughly 100 milligrams of caffeine, energy drinks average around 70-75 milligrams, tea has about 50 milligrams, and sodas generally contain around 22 milligrams (though each can vary).
When we think of caffeine, the first things that come to mind are often coffee, tea, soda, chocolate, and products made with these ingredients. In terms of sleep, a small dose of caffeine from a cookie or a bowl of cereal likely won’t disrupt your rest. However, if you're having trouble sleeping, consider if you might be unknowingly consuming caffeine from some of these surprising food sources.
Pain relievers
Caffeine is commonly used to enhance the effects of painkillers like acetaminophen (found in Tylenol). The caffeine dose in these pain relievers is usually over 100 milligrams (though some contain less), meaning that taking a few pills before bed to relieve pain can end up being counterproductive, as you may inadvertently be consuming the same amount of caffeine as in a cup of coffee.
Certain orange sodas & root beers
If you’re like me, you probably grew up thinking that colas contained caffeine while citrus-flavored sodas didn’t. But surprise! Some orange sodas actually do contain caffeine. For example, Sunkist Orange Soda has 19 milligrams of caffeine per 12 fluid ounces. It’s not a large amount, but if you drink a couple of these sodas a few hours before bed, it can add up. Likewise, while most root beers are caffeine-free, certain brands like Barq’s include about 22 milligrams of caffeine per 12 ounces. So, it's always a good idea to check before popping open that can.
Some flavored waters
If you’re someone who dislikes plain water and prefers flavored options, you might think caffeine is nowhere to be found. And you’re probably right—though some brands of flavored (and even unflavored) waters do add caffeine, they’re easy to avoid. However, a trick to watch out for is when euphemisms like ‘energy’ or ‘boost’ are used in the water’s name. If you spot those, it’s a good idea to check the ingredients list.
You can also get a clue from the ingredients themselves—just as coffee-flavored energy bars tend to be packed with caffeine, flavored waters that include coffee or tea can pack a punch, even if they’re not explicitly labeled as caffeinated. For instance, the AHA brand of flavored waters offers three products that contain black or green tea, providing about 30 milligrams of caffeine. While not a huge dose, it can still add up.
Green tea
Green tea might not seem as intense as black tea, but that doesn’t mean it’s caffeine-free. The typical cup of green tea contains about 25 milligrams of caffeine per eight ounces (though different varieties and preparations can range from 12 milligrams to over 75 milligrams). So, if you're craving a relaxing cup of green tea before bed, be sure to check the label before brewing.
Kombucha
Even though it’s made from tea, most people don’t associate kombucha with caffeine. However, most kombucha drinks do contain a small but noticeable amount, ranging from eight to 14 milligrams. While that might not be enough to disrupt your sleep on its own, if you’ve had a lot of caffeine earlier in the day, it could be just enough to push you over the edge. Similarly, drinking a few cups too late in the evening might leave you tossing and turning all night.
Sleep is crucial for good health, so it’s important to avoid anything that could interfere with restful nights. For some products, that may require a bit of sleuthing.
