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Caffeine-containing foods top the list of foods that wake you up.
Know your caffeine quota. Some persons are more caffeine-sensitive than others. Many adults can take up to 250 milligrams of caffeine a day (the average amount in 21/2 cups of coffee) and experience no sleep problems. Others get jitters after one cola.
Time your caffeine boost. For most people, the effects of caffeine wear off within six hours, so coffee in the morning will usually not interfere with sleep in the evening. Caffeine-containing beverages at lunch may not affect your sleep, but coffee, tea, or cola in the evening is likely to keep you awake.
Know what foods contain the most caffeine. As you can see from the chart, coffee, colas, and tea rank highest in caffeine content.
|coffee, brewed, 6 ounces||105|
|coffee, instant, 6 ounces||55|
|Mountain Dew, 12 ounces||55|
|Colas, 12 ounces||35-45||Tea, 6 ounces||35|
Contrary to what we are led to believe, chocolate is not high in caffeine. Two chocolate chip cookies may contain less than 5 milligrams of caffeine, a packet of cocoa mix contains 5 milligrams, and one chocolate candy bar contains around 10 milligrams. In fact, many people find chocolate desserts that also contain dairy products to actually be a sleep inducer because of the combination of tryptophan and carbohydrates.
To get the taste of tea with less of a caffeine jolt, recycle the tea bag. Discard the first cup of tea made from the tea bag, which contains the most caffeine, and make another cup. Also, don't squeeze the tea out of the tea bag, as these drops of tea contain more caffeine. Try grain-based hot beverages and caffeine-free herbal teas as alternatives to coffee and tea.
Some over-the-counter cold and headache remedies are high in caffeine. Check the label or ask the pharmacist, especially if you are a caffeine-sensitive person.