Caffeine makes it harder to sleep because it stimulates the central nervous system, increasing your heart rate and adrenaline production, and also suppressing melatonin production. It takes a long time for the body to break down caffeine, so drinking caffeine during the day can affect sleep at night.
But do you know what your caffeine intake is?
Here's a quick - and sometimes surprising - ready-reckoner for the caffeine content in some of the things you might be consuming:
- Large mug of coffee-house coffee: 240 milligrammes
- Regular mug coffee-house coffee: 200mg
- Normal mug of brewed (cafetiere) coffee: 200mg
- Large cappuccino: 150mg
- 1 pain relieving tablet: 130mg
- Slim can of energy drink: 120mg
- Portion of coffee ice cream: 90mg
- Mug of instant coffee: 85mg
- Cup of brewed tea: 75mg
- Dark chocolate bar: 75mg
- Cup of green tea: 60mg
- Can of Diet Coke: 47mg
- Espresso: 40mg
- Can of Coke: 38mg
- Normal mug of brewed (cafetiere) Decaf coffee: 8mg
Top tip for a great night's sleep: Keep an eye on your caffeine consumption and try to keep off it totally in the hours before bed
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