High-caffeine diets that impact sleep

Black tea

Black tea is one of the world's most popular drinks, with 100 million cups used daily in Britain. Tea's antioxidants may improve health and lower disease risk. Caffeine is included. Depending on how long you brew tea, it has 14-61mg of caffeine. A cup averages 47mg of caffeine.


Chocolate's caffeine content depends on its cocoa solids content. A 3.5oz (100g) serving of white chocolate provides 21mg, whereas dark chocolate (70-85% solids) has 80mg. Caffeine-free white chocolate comprises only cocoa butter, no solids.

Flavored water

Some flavoured waters include 60-125mg of caffeine per bottle (8.5 fl oz), especially energy-boosting caffeinated waters. Dr. Laubscher advises prudence. "Limit daily flavoured water intake, especially synthetic goods," she warns.

Energy bars

Snack and breakfast bars with nuts, seeds, and dried fruit are popular. They may contain sugars and caffeine. This is sometimes a selling factor for pre-workout bars. But specific levels aren't always indicated on the label and can range from minimum to 350mg in one US bar.

Green tea

Nutritionists believe green tea's antioxidant EGCG can increase brain function and prevent disease. It contains caffeine, but less than coffee and black tea. As with coffee, the amount depends on the leaves and how long the tea is brewed, ranging from 35-80mg per cup.

ice creams

It depends on the flavour, but many ice creams contain no caffeine. Chocolate or coffee flavours contain caffeine unless they're artificial. USDA: 3.5oz of chocolate ice cream provides 3mg of caffeine. Ben & Jerry's Coffee Toffee Bar Crunch contains 70 mg caffeine per 8oz in 2015.


Most cereals have no caffeine, however those with chocolate or cocoa have. Cocoa Puffs and Cocoa Krispies include 1.6mg of caffeine per 1oz, a tiny serving. Not much, but something to consider if you overfill bowls.

energy drink

A large Americano (16fl oz) contains 225mg caffeine, but the same size energy drink can have up to 357mg, which is near to the 400mg daily safe limit. Many energy drinks come in twice-as-large bottles. Multiple energy drinks a day could put you over the caffeine limit, boosting health concerns like blood pressure and heart rate


Plain or oatmeal and raisin cookies don't contain caffeine, however choc-chip cookies do. A 1oz cookie with milk chocolate chips includes 3-5mg of caffeine, a small quantity but something to keep in mind if you eat them before night or are tempted to consume the whole package.

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