Table of Content
Coffee is the most popular beverage around the world. We prefer it to jumpstart our drowsy mornings or put us into much-needed work alert in the sluggish afternoons.
Your average cup of coffee may contain up to 85 mg of caffeine in it. That’s enough to drive us out of our morning slack.
Consuming too much caffeine, however, doesn’t do much good to us. Too much caffeine can:
- Increase your heart rate and blood pressure
- Makes you shaky and nervous
- Is addicting
- Makes your brain and heart work harder
- Blocks sleep-inducing neurotransmitters like adenosine
Needless to say, it’s safer to keep a limit to how much caffeine you consume in a day.
But here’s the God-awful part though.
Your morning cup of coffee isn’t the only source of caffeine you might consume.
Many foods, beverages, and even, medications sneakily pack a significant amount of caffeine in them. Consume it before bedtime and you might find yourself with a ruined good night’s rest.
Here are the major stealth sources of caffeine to steer clear off before bedtime for a peaceful night’s sleep.
A cup of cocoa powder contains approximately 200mg of caffeine in it. That’s enough caffeine to buzz your sleep away. The amount of caffeine in a chocolate bar depends on other ingredients as well. Generally darker the chocolate, more caffeine it would contain.
So make sure to indulge in your chocolaty-tooth before evening.
|Chocolate Candy & Chocolate Drinks||Serving Size||Caffeine (mg)|
|Crackheads Gourmet Chocolate Coffee Caffeine||1 box, 40 g||600|
|Crackheads Espresso Bean Candies||1 package, 28 pieces||200|
|Awake Caffeinated Chocolate Bar||1.5 oz.||100|
|Starbucks Hot Chocolate||16 oz.||25|
|Hershey’s Milk Chocolate Kisses||9 pieces||10|
|Hershey’s Milk Chocolate Bar||1.5 oz.||9|
|Hershey’s Cocoa||1 Tbs.||8|
|Silk Chocolate Soymilk||8 oz.||<5|
|Silk Dark Chocolate Almondmilk||8 oz.||<5|
|Hershey’s Chocolate Lowfat Milk||12 oz.||2|
Soft Drinks, Energy Drinks & Sodas
You may wanna rethink the energy drinks and soda waters along with dinner.
A 500 ml can of Redbull packs close to 150mg of caffeine.
That’s enough caffeine to give you wings to fly.
A 550 ml of Zero Sugar Pepsi contains around 115mg of caffeine. This much caffeine becomes more powerful than your regular coffee because of the combination of ingredients it’s packed in with. Shakes, sodas, and special waters also contain somewhere between 30 – 100 mg of caffeine in it depending on the type of drink.
|Soft Drinks||Serving Size||Caffeine (mg)|
|Pepsi Zero Sugar||20 oz.||115|
|Mountain Dew—diet or regular||20 oz.||91|
|Diet Coke||20 oz.||76|
|FDA official limit for cola and pepper soft drinks||12 oz.||71|
|Pepsi Zero Sugar||12 oz.||69|
|Mountain Zevia||12 oz.||55|
|Mountain Dew—diet or regular||12 oz.||54|
|Diet Coke||12 oz.||46|
|Coca-Cola, Coke Zero, or Diet Pepsi||16 oz.||45|
|Dr. Pepper—diet or regular||12 oz.||41|
|Coca-Cola, Coke Zero, or Diet Pepsi||12 oz.||34|
|Pepsi True||10 oz.||32|
|Sunkist Orange Soda—diet or regular||20 oz.||31|
|Coca-Cola Life||12 oz.||28|
|Dr. Pepper—diet or regular||8 oz.||28|
|Barq’s Root beer, regular||12 oz.||22|
|7-Up, Fanta, Fresca, ginger ale or Sprite||12 oz.||0|
|Root beer, most brands—diet or regular||20 oz.||0|
|Energy Drinks||Serving Size||Caffeine (mg)|
|Bang Energy||16 oz.||300|
|Starbucks Tripleshot Energy—all flavors||15 oz.||225|
|5-hour Energy||2 oz.||200|
|Hiball—Organic Energy Drink or Sparkling Energy||16 oz.||160|
|Monster Energy||16 oz.||160|
|NOS Energy||16 oz.||160|
|Rockstar Energy||16 oz.||160|
|Venom Energy||16 oz.||160|
|Redline Energy||4 oz.||158|
|AMP Zero Energy||16 oz.||157|
|AMP Energy Boost Original||16 oz.||142|
|avitae Caffeine + Water||16.9 oz.||90|
|Mountain Dew Kick Start||16 oz.||90|
|Full Throttle||8 oz.||80|
|Red Bull||8.4 oz.||80|
|V8 V-Fusion+Energy||8 oz.||80|
|Crystal Light Energy||8 oz.||60|
|MIO Energy, all flavors||1/2 tsp., makes 8 oz.||60|
|Ocean Spray Cran-Energy||8 oz.||55|
|Glaceau Vitamin Energy||20 oz.||50|
|Starbucks Refresher, can||12 oz.||50|
|Bai Antioxidant Infusion||8 oz.||35|
|Caffeinated Shakes & Waters||Serving Size||Caffeine (mg)|
|Ensure Max Protein Café Mocha Nutrition Shake||11 oz.||100|
|Water Joe||23.7 oz.||85|
|Phocus Sparkling Water—all flavors||11.5 oz.||75|
|Sparkling Ice + Caffeine—all flavors||8 oz.||70|
|Kellogg’s Special K Vanilla Cappuccino Protein Shake||10 oz.||65|
|Vitaminwater Energy Tropical Citrus||20 oz.||50|
|Odwalla Chai Vanilla Protein Shake||15.2 oz.||29-48|
You might be drinking tea for its own theanine to help you relax at the end day, some teas can stealthily contain more close to 50mg of caffeine in them. Caffeine concentrations are found to be more in iced tea ranging close to 100mg per 450ml.
Choose your tea carefully with the least amount of caffeine if you have it before bedtime.
|Teas||Serving Size||Caffeine (mg)|
|Starbucks Chai Latte—iced or regular||grande, 16 oz.||95|
|Starbucks Green Tea Latte—iced or regular||grande, 16 oz.||80|
|KeVita Master Brew Kombucha||15.2 oz.||36-68|
|Honest Tea Organic Lemon Tea||16 oz.||63|
|Tazo Organic Iced Black Tea, bottled||13.8 oz.||46-60|
|Gold Peak Unsweetened Tea||18.5 oz.||47|
|Green tea, brewed||8 oz.||28-38|
|Snapple Lemon Tea||16 oz.||37|
|Lipton Lemon Iced Tea||16.9 oz.||21|
|Arizona Iced Tea, black||8 oz.||15|
|Arizona Iced Tea, green||8 oz.||7.5|
|Lipton Decaffeinated Tea, black, brewed||8 oz.||<5|
|Herbal tea, brewed||8 oz.||0|
Ice-Creams & Yogurts
Many popular brands of ice creams and yogurt pack close to 30mg of caffeine depending upon the type and the flavor. Try to please your cravings for ice cream by evening for a good sleep.
|Ice Cream & Yogurt||Serving Size||Caffeine (mg)|
|Bang!! Caffeinated Ice Cream||4 oz.||125|
|Dannon Lowfat Coffee Yogurt||6 oz.||30|
|Häagen-Dazs Coffee Ice Cream||4 oz.||29|
|Breyers Coffee Ice Cream||4 oz.||15|
|Dreyer’s or Edy’s Slow Churned Coffee Ice Cream||4 oz.||14|
|Häagen-Dazs Chocolate Ice Cream||4 oz.||5|
|Dannon Oikos Café Latte Greek Yogurt||5.3 oz.||0.1|
Breakfast Cereals & Protein Bars
Your breakfast cereal and protein bars might be giving you an extra boost of energy every morning, all thanks to its hidden caffeine.
The amount of caffeine can range anywhere between 20 to 100 mg depending upon the ingredients and the flavor.
|Caffeinated Snack Food||Serving Size||Caffeine (mg)|
|Awake Energy Chocolate||1.5 oz.||100|
|Awake Energy Granola||1 bar, 40 g||100|
|Clif Shot Energy Gel Double Expresso||1.2 oz.||100|
|Run Gum Original||1 piece||50|
|Jelly Belly Extreme Sport Beans||1 oz. package||50|
|Clif Shot Energy Gel Mocha||1.2 oz.||50|
|Gu Energy Gel—Espresso Love, Caramel Macchiato or Jet Blackberry||1.1 oz.||40|
|Gu Energy Chews—Strawberry||4 chews||20|
|Gu Energy Stroopwafel—Caramel Coffee or Wild Berries||1.1 oz.||20|
Pain killers and medications for Headaches, PMS, and migraines are generally filled with caffeine to offer you quick relief.
Read the labels thoroughly before popping a pill before bedtime.
It might be ruining your peaceful slumber.
|Over-the-Counter Pills||Serving Size||Caffeine (mg)|
|Zantrex Blue weight-loss supplement||2 capsules||300|
|NoDoz or Vivarin||1 tablet||200|
|Zantrex Red weight-loss supplement||2 capsules||200|
|Exedrin Migraine||2 tablets||130|
|Midol Complete||2 caplets||120|
|Bayer Back and Body||2 caplets||65|
Now you know.
If you hold your night’s sleep precious, choose your foods, and drinks before bed carefully.
Try to consume anything that may contain caffeine at least 4 to 5 hours before bedtime to have a better sleep at night.
No matter at what stage of life you’re in, make sleep your priority starting from today.
Sleep is a magic pill that can enhance your life and well-being significantly.
- Find Out When To Sleep To Have Your Best Day
- 10 Steps to Prioritize Sleep
- A Complete Guide to 5 Essential Vitamins for Sleep (with Natural Sources)
- 7 Best Teas to Help You Sleep