We all know that caffeine consumption can wreak havoc on your sleep, but at what time exactly should you quit the stimulant?
In a series of tips on how to have the best sleep possible, a doctor and brain health advocate advised cutting out caffeinated foods and drinks from 2pm onwards.
In a TikTok video, Dr Bing MD said: “Want the best sleep of your life? Try these seven tips for a deeper, more restful night.”
One of his tips was to stop consuming caffeine at the mid-afternoon part of the day.
‘Cut off caffeine by 2pm – that includes coffee, tea and sodas’
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He instructed: “Cut off caffeine by 2pm – that includes coffee, tea and sodas.
“Even if you can sleep easily after having caffeine, caffeine can shorten the most restorative stages of your sleep cycle, leaving you less rested.”
Sleep Foundation offered similar guidance. The experts advised: “The generally recommended cut-off time for caffeine use is a minimum of eight hours before bedtime.
“For example, if you typically go to bed at 10pm, avoiding caffeine after 2pm may help minimise sleep problems.
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“If you are struggling with sleep, start keeping track of the time of day you consume caffeine and how you sleep that night.
“You may find that you sleep better with a longer period of caffeine abstinence before bed, such as 10 hours or more.”
Sources of caffeine include coffee, tea, soda, energy drinks, guarana (processed as an extract in foods, energy drinks and energy supplements) and chocolate – more so in dark chocolate varieties than in milk. Indeed, one ounce of dark chocolate contains about 24 milligrams of caffeine, whereas milk chocolate contains around six milligrams.
Regarding guarana, Harvard University’s Harvard T.H. Chan warned: “Guarana seeds contain about four times the amount of caffeine as that found in coffee beans. Some drinks containing extracts of these seeds can contain up to 125 milligrams of caffeine per serving.”
As for coffee, the experts stated: “One cup or eight ounces of brewed coffee contains about 95 milligrams of caffeine. The same amount of instant coffee contains about 60 milligrams of caffeine. Decaffeinated coffee contains about four milligrams of caffeine.”
Tea drinkers should be aware: “One cup of black tea contains about 47 milligrams of caffeine. Green tea contains about 28 milligrams. Decaffeinated tea contains two milligrams and herbal tea contains none.”
Bupa advised: “The recommended daily amount of caffeine depends on a few things. If you’re over the age of 18 then the safe daily amount is up to 400 milligrams per day (about four or five cups of coffee). But, if you’re pregnant or breastfeeding, then the safe daily amount is reduced to 200 milligrams per day.”
If you are concerned about your caffeine intake, it is always best to consult a health practitioner.
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Dark chocolate contains more caffeine than its milk chocolate counterparts
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How to get the best sleep of your life
- Set your room temperature between 65F and 68F (around 18.3C to 20C)
- Eat dinner a couple of hours before going to bed
- Only use your bed for sleep and sex
- Keep naps short – 20 minutes is perfect – and have them preferably in the early afternoon
- Get at least 30 minutes of natural sunlight every day
- Cut out caffeine after 2pm
- Avoid nicotine and alcohol before going to bed
