4 foods and drinks containing caffeine that can easily cause insomnia

Using a lot of chocolate, energy drinks, tea, and chewing gum containing caffeine can affect the nervous system, hindering natural sleep.

Caffeine has some health benefits such as providing energy, stimulating the central nervous system to help stay awake and focused. However, caffeine abuse can easily cause addiction and lead to unwanted effects.

Dr. Hoang Quyet Tien, Medical Information Center, Tam Anh General Hospital, Ho Chi Minh City, said that people who consume more than 400 mg of caffeine (equivalent to 4 cups of coffee) per day will have reduced levels of 6-sulfato melatonin. This is the main component of melatonin - a sleep hormone naturally produced by the body. Low melatonin leads to insomnia, difficulty sleeping, and lack of sleep. For people who are sensitive to caffeine, low consumption can still affect sleep.

If you have a habit of using a lot of caffeine, when you suddenly stop, you can easily experience symptoms of headache, fatigue, difficulty concentrating, nausea, muscle pain, and sleep disorders. Caffeine is not only found in coffee but also in other foods and drinks.

Tea contains more caffeine than coffee, which has a longer lasting effect. Tea contains natural plant compounds such as polyphenols and tannins, which can slow the release of caffeine. A cup of black tea contains about 47 mg of caffeine, a cup of green tea has 28 mg. Most herbal teas are caffeine-free.

Caffeine in tea can cause insomnia if consumed in large amounts. Photo: Freepik — Caffeine in tea can cause insomnia if consumed in large amounts. Photo: *Freepik*

Chocolate is made from cocoa beans. The amount of caffeine in cocoa preparations varies, the more cocoa, the higher the caffeine content. 30g of dark chocolate contains about 12 mg of caffeine. Bitter chocolate has a higher concentration of caffeine than sweet chocolate and milk chocolate.

Energy drinks are high in sugar, a popular beverage, but they contain a lot of caffeine. According to Dr. Tien, some energy drinks can contain up to 200 mg of caffeine per can. Consuming too much caffeine from energy drinks in a day can cause over-stimulation, insomnia, and heart problems such as irregular heartbeat and high blood pressure.

Chewing gum is soft, chewy and contains caffeine. The body absorbs caffeine faster when chewing gum because the cells lining the mouth absorb it quickly. Chewing gum contains caffeine which increases alertness and concentration, but is not good for sleep.

Dr. Tien added that insomnia is not only caused by caffeine but also by many other factors such as increased free radicals, stress, and negative environmental impacts.

Dr. Tien said that natural nutrients can protect and care for the brain. For example, extracts from blueberries and ginkgo biloba have antioxidant properties, activating natural free radical-fighting enzymes in the body. This improves blood flow to the brain, helps restore nerve connections and nerve transmission functions, and helps improve insomnia.

Fruit juice provides antioxidants and many vitamins and minerals that are beneficial for the brain. Photo: Freepik — Fruit juice provides antioxidants and many vitamins and minerals that are beneficial for the brain. Photo: *Freepik*

Drinking fruit juice, herbal tea, eating berries... helps maintain caffeine levels within safe limits. Establish a sleep-wake schedule, a scientific diet, and exercise regularly for 30 minutes a day to increase metabolism and health, calm the mind, and improve sleep.

When insomnia is not caused by caffeine, the patient should see a neurologist for treatment.

Oanh Ngo

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