WE associate caffeine with coffee.
But, there are so many other foods with caffeine in that could be causing the jitters.
AlamyWe know coffee to have caffeine, but what else may be stimulating you through the day?[/caption]
Although the NHS doesn’t give an upper limit for daily caffeine intake, other sources recommend a limit of 400mg a day.
The NHS does recommend however that pregnant women avoid drinking more than 200mg of caffeine a day.
The caffeine content in your coffee will depend on the strength of the bean as well as the number of shots.
Jess Hillard, Sports Nutritionist at Warrior, says: “One mug of instant coffee bought from the supermarket shelf contains roughly 100mg of caffeine.
“Caffeine found in coffee bean coffee such as in coffee shops can contain up to 180mg per mug.”
Even decaf coffee is not safe a substitute in the evening – it can contain a small amount of caffeine in one mug, around 2mg.
Jess says: “It can still contribute to restlessness so I would not advise having even decaf right before bed, especially if you struggle with sleep.
“I would advise avoiding caffeine before bed, and even try to stop drinking coffee up to six hours before you plan to go to bed as it stays in your system for this long and increases alertness, making it harder to fall asleep.”
In fact, there could be a number of items in your diet that are causing your sleep issues thanks to their caffeine content.
Caffeine can have adverse effects such as headaches and increased anxiety, so it may be worth taking a look at the stimulants in your diet.
Experts reveal the common culprits…
1. Dark chocolate
Despite the health benefits of dark chocolate, it is not advisable before bed.
Jess a 100g bar of dark chocolate – that is with a high percentage of cocoa (70 per cent and over) – contains around 80mg of caffeine.
One large square packs in around 25mg of caffeine.
Jess says: “In comparison, one whole bar of milk chocolate would average 20mg of caffeine.”
But the milk chocolate would have a higher content of sugar – so both are not advisable too close to bedtime, regardless.
2. Tea
Your other hot drink choice, tea, can also contain caffeine.
Jess says: “Everyday tea, breakfast tea and green tea both contain naturally occurring caffeine in the tea. One mug of brewed tea contains around 30 to 50mg of caffeine.”
However, the amount of caffeine will vary depending on how strong you have your tea.
Teas that don’t contain caffeine include chamomile, fruit teas and peppermint.
3. Fizzy drinks
It’s not just the high sugar content in many fizzy drinks which can be a cause for concern, as several contain high amounts of caffeine too.
Having a can in the evening is not the best idea, or several across the day.
Jess says: “Coca-cola contains caffeine, whether you’re opting for the full fat or diet versions.
“One can contains 34mg of caffeine, averaging the same as a cup of tea! This is one to watch in the evening for sure.”
Other caffeinated fizzy drinks include Dr Pepper and of course, energy drinks like Red Bull.
The side effects of caffeine
Caffeine is mainly used to increase alertness.
But it has a number of side effects as a result of changing activity in the brain and central nervous system.
If a large amount of caffeine is consumed, either in one go or over the course of a day, it could make you feel jittery, on edge or a nauseous.
Symptoms of anxiety, racing heart, restlessness and headaches can also occur with repeated use.
Tolerance to caffeine differes between people – some can drink several mugs in a day to keep them going, while others feel unwell after one.
Some chose to avoid caffeine if they have health conditions such as anxiety, insomnia, migraines or high blood pressure. Pregnant women are told to drink no more than 200mg per day.
Meanwhile, caffeine withdrawal can cause a person to feel drowsy, irritable and unable to concentrate. But this doesn’t last longer than a few days.
But it does not mean caffeine or coffee is necessarily bad for you. In fact, the compounds in coffee have a number of health benefits, studies suggest.
4. Ice cream
A favourite food on a hot day, or enjoyed whilst watching TV, certain flavours of ice cream can also contain caffeine.
Nutritionist Rob Hobson says: “You may want to choose an ice cream that is not coffee flavoured as some of these can contain over 50mg of caffeine in just two scoops.”
It’s not just coffee-flavoured ice cream, however. Chocolate ice cream can also contain stimulating caffeine.
5. Pudding
Your chosen dessert could help to keep you awake, too.
Rob says: “Tiramisu is probably the most obvious caffeinated dessert as it contains coffee but also anything with dark chocolate will contain a little caffeine.”
A chocolate torte or dark chocolate lava cake, for example.
6. Mints
The after-dinner mints may be a refreshment but can sometimes contain caffeine, according to Rob.
“Mint doesn’t contain caffeine but check the label as some that are flavoured with matcha or labelled as ‘energy’ mints will contain some caffeine,” he says.
7. Kombucha
A fermented drink said to provide gut health benefits, kombucha is a favourite among the health-conscious.
But it is made from tea leaves, which naturally contain caffeine.
Although the caffeine content of kombucha tends to be minimal, it’s still worth flagging as 250ml of kombucha can contain up to 15mg of caffeine.
Energise without the caffeine
Although a cup of coffee might give you that much-needed boost, Jess says that for consistent energy, you need to be efficiently fuelled and well-rested whilst also ensuring you get plenty of fresh air and regular exercise.
She says: “A well-balanced diet is key to gaining energy for the day.
“This should be through five or more portions of fruit and veg per day, non-refined carbohydrates such as brown rice, pasta, bread, potatoes and protein.
“Great protein sources include lentils, beans, chicken, and fish.”
Regular snacks ensure your blood sugar levels do not drop through the day.
Jess says: “Having a high protein snack can also be a good way of staying satisfied for longer and it keeps your energy levels up.”
Try Greek yoghurt with berries, almond butter on oatcakes or a couple of hard-boiled eggs.
How caffeine affects sleep
We all know caffeine keeps us awake.
But the problem is, it stays in the system for several hours after consumption.
Caffeine has a half-life of between two and 12 hours.
A half-life referes to the amount of time it takes the body to absorp and get rid of half the dose you confused.
It means 12 hours after having a coffee, some people may still have half the caffeine in their system.
It is recommended to avoid caffeine for around eight hours before bedtime. Therefore, be wary of fizzy drinks, tea and chocolate in the afternoon and evening.
Caffeine works by blocking the effects of a neurotransmitter in the brain called adenosine, which makes you feel tired.