By Shelby Freedman Harris, Psy.D. for YouBeauty


Halloween is almost here and stores are filled to the max with candy. Although Halloween candy can be a nice indulgence, the sugar high (and sugar crash) from overeating these treats makes some regret opening that bag of candy before the trick-or-treaters even arrived.


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We tend to discuss the negative effects that sugar[4] can have on our body. If you're anything like me, you'll gravitate towards chocolate. What we don't realize is that chocolate, besides being a sugary treat, also contains caffeine -- something that can significantly disrupt your sleep.


Simply put, caffeine is a stimulant. Most people prefer to use it after waking up in the morning to increase alertness. It enters the bloodstream through the stomach and can work in as little as 15 minutes after consumed. Caffeine takes approximately 6 hours for just one half of the dosage to be eliminated from the body. For most, that glass of soda with dinner at 7 p.m. will only be half gone by 1 a.m. Plus, the older you get, the longer it takes for caffeine to leave your body, negatively impacting sleep even more.


Some people feel the effects of caffeine stronger than others, the reasons for which are still poorly understood. For many people, caffeine consumed later in the day can make it tough to fall asleep. However, we're starting to learn that even those who don't think caffeine affects their sleep at all actually do suffer from fragmented, poor quality sleep! I often see patients who swear to me that caffeine doesn't bother their sleep, yet when I convince them to taper off it, they find they are much more restful.


Caffeine is the most commonly used mood-altering drug in the world. In addition to coffee, many sodas, teas, energy drinks, diet pills and headache medicines also contain caffeine. (Note: Just because it says "diet" or "herbal" doesn't mean it is decaffeinated.)



Studies have shown that small doses (fewer than 30 milligrams) of caffeine per day can give you a pick-me-up and change your mood. Over 100 milligrams consumed daily can lead to caffeine dependence (withdrawal symptoms such as headache, irritability and stomach distress can occur if caffeine use is stopped). Most Americans consume approximately 250 milligrams of caffeine spaced throughout the day (averaging 2-3 cups of coffee, not including other sources of caffeine such as soda).


Admittedly, different products have varying caffeine contents. One ounce of dark chocolate typically contains 20-30 milligrams of caffeine. Most people aren't consuming just 1 ounce of chocolate at one sitting … especially with all the Halloween candy sitting around! Coffee contents vary based upon the person making it and the type of coffee, with some coffee shops having nearly two or three times the amount of caffeine in an 8-ounce cup as compared to a home-brewed, drip coffee. Even 1 cup of coffee ice cream contains 55-60 milligrams of caffeine!


Caffeine is considered safe to consume in moderation (200-300 milligrams; 2-4 cups of coffee per day), but it is not recommended for children and teenagers. Recent data suggests that caffeine can impair growth and brain development in children and teens, and it can suppress appetite and lead to malnourishment.


How do you know if you drink too much caffeine? If you drink more than four cups a day, or if you have insomnia, anxiety, irritability, stomach upset, muscle tremors, or rapid heartbeat after consuming caffeine. Consider cutting down if you find that you suffer from withdrawal symptoms after skipping that typical morning coffee.


Ways to cut down:



  1. Keep track of your caffeine consumption. Remember, even a few pieces of chocolate can add up! Look at medication labels to make sure they are caffeine-free.

  2. Switch to decaffeinated brands. Make sure to check that the label says "no caffeine" or "decaf."

  3. Gradually cut back on caffeine intake. Some people find that drinking one glass less of soda or switching to a smaller cup of coffee every few days can help. Others mix caffeinated and decaffeinated together. For example, in a typical 8-ounce cup of coffee, start with 4 ounces of regular mixed with 4 ounces of decaf. After a week, switch to 2 ounces regular mixed with 6 ounces decaf and then wean down until the regular coffee isn't needed anymore.

  4. Brew your tea for less time to decrease caffeine content.

  5. Finally, if you're using caffeine to feel more awake, think again. Nothing is a substitute for a good night's sleep. Make sleep a priority over caffeine, and you might just save some cash to boot.



Also on HuffPost:




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  • You're Ravenous


    If you find yourself hungry all day (and not because you skipped breakfast or have recently amped up your gym routine) it might be because you've been skimping on sleep. Research presented at the 2010 meeting of the Society for the Study of Ingestive Behavior linked little shuteye with <a href="http://www.huffingtonpost.com/2012/07/10/sleep-hunger-deprivation-_n_1659954.html">higher levels of the hormone ghrelin</a>, the same one that triggers hunger, HuffPost reported. This uptick in the hunger hormone seems to lead to not only increased snacking, but also a hankering for <a href="http://www.sciencedaily.com/releases/2004/12/041206210355.htm">high-carb, high-calorie foods</a>, according to a 2004 study, which may help explain why people who don't get enough sleep are at a greater risk of obesity.




  • You're Weepy


    Ever find yourself tearing up over an embarrassing TV commercial? While women might be quick to blame PMS, it could be a lack of sleep sending your emotions into overdrive. A 2007 study found that sleep-deprived brains were <a href="http://usatoday30.usatoday.com/news/health/2007-10-22-sleep-deprivation-brain_N.htm">60 percent more reactive</a> to negative and disturbing images, <em>USA Today</em> reported. "It's almost as though, without sleep, the brain had reverted back to more primitive patterns of activity, in that it was <a href="http://berkeley.edu/news/media/releases/2007/10/22_sleeploss.shtml">unable to put emotional experiences into context</a> and produce controlled, appropriate responses," Matthew Walker, senior author of the study, said in a statement.




  • You're Forgetful Or Unfocused


    You might be tempted to blame your trouble focusing on your age or stress or your overflowing email inbox, but a lack of sleep could be the true culprit. Too few hours in dreamland has been linked to a <a href="http://www.webmd.com/sleep-disorders/excessive-sleepiness-10/emotions-cognitive">whole host of cognitive problems</a>, like difficulty focusing and paying attention, confusion, lower alertness and concentration, forgetfulness and trouble learning, WebMD reports. So next time you find yourself forgetting where you put your keys, consider how much sleep you got last night.




  • You Can't Shake That Cold


    If you keep coming down with the sniffles -- or can't seem to kick that never-ending case -- you might want to assess your sleep schedule. A 2009 study found that people who sleep fewer than seven hours each night have almost <a href="http://articles.latimes.com/2009/jan/17/science/sci-sleep17">three times the risk of catching a cold</a> than people who slept for at least eight hours, the <em>LA Times</em> reported.




  • You're Clumsier Than Usual


    First you knock the alarm clock off the dresser, then you spill the milk as you're pouring your cereal, then you stub your toe on the way out the door -- you've become a klutz overnight. Researchers don't know exactly why, but sleepy people seem to <a href="http://www.prevention.com/amisleepdeprived/list/5.shtml">"have slower and less precise motor skills,"</a> Clete Kushida, M.D., Ph.D., director of Stanford University Center for Human Sleep Research told <em>Prevention</em>. Reflexes are dulled, balance and depth perception can be a little wonky and since you may also have trouble focusing, reaction time can be slowed, meaning you can't quite catch the egg carton before it hits the floor.




  • You've Lost That Lovin' Feeling


    If you or your partner just can't get in the mood, and stress or an underlying health problem isn't to blame, you might want to spend some extra time between the sheets -- sleeping. Both men and women who don't get their 40 winks experience a <a href="http://www.webmd.com/sleep-disorders/excessive-sleepiness-10/10-results-sleep-loss">decreased sex drive</a> and less interest in doing the deed, WebMD reports. A lack of sleep can also <a href="http://www.everydayhealth.com/erectile-dysfunction/causes-of-low-libido.aspx">elevate levels of cortisol</a>, the stress hormone, according to Everyday Health, which doesn't help in the bedroom either.




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