I’m on my second “cup” of coffee as I write this. And since I like a big mug, I’m approaching about 300 mg of caffeine this morning. ☕️☕️
In a little while, wide-eyed and ready for my day, I’ll drive past our local high school where I’ll see lots of students walking in with big Starbucks cups (with about 360 mg in a Grande), and some with energy drinks (about 200 mg in a Celsius).
Yes, teens are tired, and a little caffeine can sharpen mental focus and provide an energy boost.
But “a little” caffeine is not what most teens are consuming.
We know (from the American Academy of Pediatrics and the FDA) that children under 12 should not even consume caffeine, and teens should have no more than 100 mg per day ☕️
Don’t worry… for you mamas who want to follow the adult rules, you get up to 400 mg per day ☕️☕️☕️).
Why should we limit caffeine intake for youth? What about those energy drinks they love?
- For starters there’s that developing brain thing and a growing body. 🧠🤸🏽♀️
- Exposing adolescents to excessive caffeine can create chemical dependence, affect behavior, and decrease the absorption of important nutrients like calcium (bones matter, right?).
- In chronic or high doses, caffeine can cause anxiety, stomach pain, dehydration, headaches, loss of focus, and sleep problems – which creates a vicious cycle of fatigue and more caffeine intake. ☠ Watch Dr. Trish’s Tip for more on this!
I’m NOT advocating that we eliminate caffeine for teens, but many have problems with moderation and don’t know the facts. As a caring (and informed!) parent, you can clue them in on a few things:
1️⃣ They should limit their caffeine intake until they are adults (not just adult-sized) for all the reasons I mentioned above. Decaf, half-caf, or teas may be better choices.
2️⃣ They should know that it takes about 6 hours to metabolize caffeine, so any evening-time caffeine will disrupt their sleep quality (whether they believe it or not).⏱
3️⃣ I’m gonna say it yet again…Sleep is key to health & learning, and adolescents need 8-9 hours every night. No amount of caffeine can make up for lost sleep.
If you’re wondering about energy drinks, watch this tip from Dr. Neha Suri.
And if you’re trying to find practical ways to help your tween or teen sleep better, Dr. Kristin Daley, psychologist, sleep specialist AND mom of 3 teens, shares her best tricks in THIS interview.
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