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sleep source tips by the national sleep foundation. Caffeine has been called the most popular drug in the world. It is found naturally in over 60 plants including the coffee bean, tea leaf, kola nut and cacao pod. All over the world people consume caffeine on a daily basis in coffee, tea, cocoa, chocolate, some soft drinks, and some drugs.

Because caffeine is a stimulant, most people use it after waking up in the morning or to remain alert during the day. While it is important to note that caffeine cannot replace sleep, it can temporarily make us feel more alert by blocking sleep-inducing chemicals in the brain and increasing adrenaline production.

There is no nutritional need for caffeine in the diet. Moderate caffeine intake, however, is not associated with any recognized health risk. Three 8 oz. cups of coffee (250 milligrams of caffeine) per day is considered a moderate amount of caffeine. Six or more 8 oz. cups of coffee per day is considered excessive intake of caffeine.

Caffeine enters the bloodstream through the stomach and small intestine and can have a stimulating effect as soon as 15 minutes after it is consumed. Once in the body, caffeine will persist for several hours: it takes about 6 hours for one half of the caffeine to be eliminated. There are numerous studies to support the idea that caffeine causes physical dependence. If you suspect that you or someone you know is dependent on to caffeine, the best test is to eliminate it and look for signs of withdrawal, such as headache, fatigue and muscle pain.

Although caffeine is safe to consume in moderation, it is not recommended for children. It may negatively affect a child's nutrition by replacing nutrient-dense foods such as milk. A child may also eat less because caffeine acts as an appetite suppressant. Caffeine can be safely eliminated from a child's diet since there is no nutritional requirement for it.

Although the FDA does not advise against women who are pregnant or nursing to eliminate caffeine from the diet, many experts recommend limiting the amount consumed during that time to one or two 8 oz. servings per day.

SYMPTOMS:

Caffeine is a stimulant. In moderate doses, it can:

• Increase alertness
• Reduce fine motor coordination
• Cause insomnia
• Cause headaches, nervousness and dizziness

It has also been known to result in:

• Anxiety
• Irritability
• Rapid heartbeat
• Excessive urination
• Sleep disturbance
• A "caffeine crash" once the effects wear off

TREATMENT:

If the conditions listed under "symptoms" occur, discontinue the use of caffeine. These effects are more likely to occur if caffeine is consumed in large doses. Children and women who are nursing or pregnant should avoid caffeine. People who are taking any prescription medication should talk to their doctors before consuming caffeine.

Knowing the caffeine content of your food and drinks can help you keep caffeine intake at a healthy level so you can still reap the benefits of a good night's sleep. In general try to limit your caffeine intake, especially before 2 P.M. Caffeine makes sleep problems worse by increasing the amount of stimulation you are also increasing sleep deprivation. 

Caffeine is usually thought to be safe in moderate amounts. Experts consider 200–300 mg of caffeine a day to be a moderate amount for adults. But consuming as little as 100 mg of caffeine a day can lead a person to become "dependent" on caffeine.
Studies have demonstrated that caffeine disrupts sleep.  When caffeine is consumed immediately before bedtime or continuously throughout the day, sleep onset may be delayed, total sleep time reduced, normal stages of sleep altered, and the quality of sleep decreased.If you're taking in too much caffeine, you may want to cut back. The best way is to cut back slowly. Otherwise you could get headaches and feel tired, irritable, or just plain lousy. As you cut back on the amount of caffeine you consume, you may find yourself feeling tired. Your best bet is to hit the sack, not the sodas: It's just your body's way of telling you it needs more rest. Your energy levels will return to normal in a few days.
    High doses of daily caffeine during pregnancy -- whether from coffee, tea, caffeinated soda or hot chocolate -- cause an increased risk of miscarriage, according a new study by the Kaiser Permananete Division of Research. The study controlled, for the first time, pregnancy-related symptoms of nausea, vomiting and caffeine aversion that tended to interfere with the determination of caffeine's true effect on miscarriage risk.

. If you crave caffeine to get you through the day, you're not alone. About 68% of Americans in 2006 said they were hooked on coffee, according to the National Coffee Association.

But others are alarmed by what they say is an increasingly over caffeine nation; they are concerned by studies finding too much caffeine can set you up for high blood pressure, high blood sugar, and decreased bone density -- not to mention jangled nerves.

Caffeine suppresses Melatonin for up to 10 hours. It also promotes the supply of Adrenaline. This is the opposite of what we need to get a good night's sleep. Studies have shown that coffee drinkers take twice as long to go to sleep than those drinking decaffeinate coffee.

It is recommended that all stimulants including coffee and heavy exercise should be avoided at least 4 hours before bedtime.

Coffee has an important role in helping keep workers and travelers awake during times of sleep loss. This should be seen as a short term solution until normal sleep patterns can be resumed.

Children are also drinking coffee at earlier ages and are consuming caffeine in soft drinks and other foods. The effect of caffeine on behavior and sleep is an increasing problem. Parents are encouraged to restrict caffeine to avoid over stimulation and increase concentration and the ability to sleep.

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