Many people are familiar with the enticing draw of caffeine, especially in the morning as a cup of life-giving coffee. Although plenty of research shows that coffee has health benefits, too much caffeine can lead to undesirable side effects and, sometimes, severe health consequences. And, of course, caffeine can interfere with sleep, especially if you consume too much or too late in the day. Kids and teens are especially susceptible to the ill effects of caffeine since their developing brains and smaller bodies increase their sensitivity.
Recently, the C.S. Mott Children’s Hospital National Poll on Children’s Health conducted a nationwide poll of parents of 13-18-year-olds about their teen’s caffeine consumption. (1) Aside from the sheer amount of caffeine kids this age are consuming — the data revealed that although 60 percent of parents are aware of caffeine’s risks for their teens, they are blissfully unaware of just how much they’re getting.
Teens Consume a Lot of Caffeine, Mostly at Home
According to the poll, teenagers mainly consume caffeine from soda (73 percent), followed by tea (32 percent), coffee (31 percent), and energy drinks (22 percent). Surprisingly, the most common place for teenagers to consume caffeine is at home (81 percent). Other places include dining out (43 percent), hanging out with friends (35 percent), and at school (25 percent).
Approximately 23 percent of teenagers consume caffeine most days of the week. Nine percent have a daily caffeine habit, while 14 percent drink caffeine 4 to 6 days a week. Among older teens aged 16 to 18, 14 percent drink caffeine daily, whereas only 6 percent of 13- to 15-year-olds have a daily caffeine habit.
When it comes to why teens are drawn to caffeine, 43 percent of them say it’s present in their favorite products. Peer influence is a factor for a quarter of the polled teens. Almost one in 5 teens admit to using caffeine to stay awake, and nearly as many say they use it to manage early school starts. And 13 percent of teens consume caffeine to focus and study.
Parents Are Blissfully Unaware
Here’s where the poll illuminates the disconnect between just how much caffeine teens drink and what parents know. A whopping 74 percent of the polled parents say their teen consumes caffeine 0 to 3 days per week.
Furthermore, 42 percent say their family does not tend to stock caffeinated drinks at home, and a third say that their teen is trying to be healthy or does not want to disrupt sleep (11 percent). About two-thirds of parents believe they know if their teen consumes too much caffeine and which products have high caffeine content. While 60 percent of polled parents are aware of the risks of too much caffeine on their teens, they clearly are in the dark regarding how much they get and where it comes from.
Risks of Caffeine for Teens
First, it’s crucial to state that there is no proven safe dose of caffeine for kids under 12, and teens should get a maximum of 100 milligrams per day. The American Academy of Child and Adolescent Psychiatry says that all children under 18 should avoid energy drinks entirely.
Too much caffeine can negatively impact mood, sleep, and school performance and result in side effects such as headaches, digestive issues, restlessness, and heart palpitations. Riskier effects include dehydration, high blood pressure, seizures, anxiety and depression, and sleep disruptions that cause a bevy of additional side effects. What’s more, caffeine is addictive and can cause dependence with increasing tolerance over time, inevitably leading to an even higher consumption.
Long-term over intake of caffeine may lead to many adverse health outcomes, including impaired cognitive function, mood disorders, decreased academic performance, and increased risk of mental health issues such as anxiety and depression, says Catherine Gervacio, Registered Dietician and nutrition writer for Living.Fit. “It may also put teens at risk of health issues such as obesity, weakened immune function, and cardiovascular problems,” she says.
Caffeine’s Impact on Teen Sleep
“Caffeine is a stimulant that affects the central nervous system, leaving teens with increased alertness and wakefulness,” says Gervacio. So, it can disrupt a teen’s ability to fall asleep and stay asleep. If they consume it in the afternoon or evening, it can delay the onset of sleep, reduce total sleep time, and impair their sleep quality, she says.
Research shows the developing brains of teens and young adults are especially sensitive to caffeine, which means consuming it compromises sleep, leading to a cycle of chronic fatigue and dependency on caffeine. Caffeine increases daytime sleepiness and affects circadian timing in teens, which could put them at risk for developing sleep disorders.
Caffeine, especially in large amounts, may lead to chronic sleep disturbances, such as insomnia, according to Gervacio. “Teens with existing sleep issues may find that caffeine worsens their symptoms, making it harder to establish healthy sleep habits,” she adds.
Nutrition and Sleep Guidelines for Teen Sleep
According to Megan Meyer, PhD, a science communications consultant, caffeine reaches its peak levels in the body within 30 minutes and takes about 3 to 5 hours to remove half of it. Most teens should avoid caffeine within 5 hours before bed, but skipping it altogether is likely even better.
Meal timing and good dietary habits support teens’ energy levels and sleep quality. Dr. Meyer suggests a well-balanced diet with enough carbohydrates, protein, and fat. It can be helpful to focus on consuming sleep-supporting foods a few hours before bedtime to improve sleep for teens, but it’s best to avoid heavy meals after that time.
Dr. Meyer suggests certain foods to improve sleep quality, especially in teenagers:
- Nuts like almonds and walnuts contain melatonin, which helps regulate the body’s internal clock for sleep.
- Kiwis contain serotonin, a vital sleep hormone involved in sleep regulation.
- Tart cherry juice contains magnesium and melatonin, which support sleep.
- Tryptophan-rich foods like beef, poultry, dairy, nuts and seeds, whole grains, and legumes help produce serotonin and melatonin, essential sleep hormones. They also contain micronutrients like B vitamins and magnesium, promoting better sleep.
Routine for Better Teen Sleep
Dr. Meyer says routines are crucial to supporting better sleep and helping signal the body to start winding down. Her suggestions are:
- Get enough physical activity to improve mood, decrease stress, burn energy, and support healthy sleep patterns.
- Try to maintain consistent sleep and wake times, even on weekends, with wake-up times staying within 2 hours of weekday wake-up times.
- Limit screen time an hour or so before bed. Encourage reading or journaling instead.
- Create a relaxing environment and ensure the room isn’t too hot or cold.
- A light snack before bed, like warm milk, can help curb hunger and improve sleep, especially for teens.
Sources
1. C.S. Mott Children’s Hospital; “Parents asleep on teen caffeine consumption?” University of Michigan Health; https://mottpoll.org/reports/parents-asleep-teen-caffeine-consumption; May 20, 2024.
Gervacio, Catherine. Author interview. May 2024.
Meyer, Megan. Author interview. May 2024.
