Filter coffee

Instant coffee

Espresso Coffee (50ml shot)

* Note: for 'chain' coffee (e.g. Starbucks) count 2 espresso shots for a medium coffee

Instant decaffeinated coffee

Tea

Green Tea

Decaffeinated Tea

Cocoa

Red Bull - 250ml can

Diet Coke - 330ml can (including flavoured version)

Diet Cherry Coke - 330ml can

Coca-Cola - 330ml can (including flavoured version)

Dr. Pepper - 330ml can (including Diet version)

Sunkist Orange - 330ml can (including Diet version)

Pepsi - 330ml can

Diet Pepsi - 330ml can

Snapple Flavoured Teas

Small bar of Milk Chocolate - 100g

Small bar of Dark Chocolate - 100g

ProPlus (per tablet)

Low daily caffeine intake:   this level of caffeine consumption has no negative health problems for most people. Consuming minimal caffeine on a daily basis means that when you do need to use caffeine to combat fatigue it is particularly likely to be effective.

Moderate daily caffeine intake:   this level of caffeine consumption can cause anxiety in some people, but for most people it is harmless unless taken close to bedtime. Try giving up the last cup of coffee/tea you have before bed as this may improve your sleep and alertness the next day.

High daily caffeine intake:   you are consuming a high level of caffeine that exceeds the recommended daily levels. If you need this amount of caffeine to maintain alertness you are probably suffering from sleep loss. Try to gradually reduce your caffeine consumption (tips are provided on page 5).

Very high daily caffeine intake:   the level of caffeine that you are consuming is approaching the toxic range (>1000mg). You should make efforts to gradually reduce your caffeine consumption (see page 5 for advice) and talk to your doctor about how to address any sleep difficulties or fatigue you may be experiencing.

Anxiety and nervousness; sleep disruption (especially difficulty getting off to sleep) restlessness; irritability; stomach complaints; tremors and heart palpitation.

150mg of caffeine at bedtime has been shown to have a marked effect on how long it takes to get to sleep, reduce the amount of sleep obtained and sleep quality.

Excessive caffeine use can make some illnesses such as anxiety more resistant to drug treatment. People who suffer from panic attacks may be more sensitive to the stimulant effects of caffeine.

To limit the effects of caffeine withdrawal the best strategy is to gradually reduce your daily consumption of caffeine over a number of weeks. Introducing some of the following strategies into your daily regime should help you to lower your caffeine intake without causing problems.

• Mix decaffeinated coffee powder with ordinary coffee powder to make a lower caffeine drink.
• Introduce one or two decaffeinated drinks into your daily diet. Then gradually increase this by alternating decaffeinated drinks with caffeine-containing drinks.
• Replace caffeinated soft drinks such as Coca Cola, Pepsi with caffeine-free version or sparkling mineral water.
• Drink smaller volumes by using a cup instead of a mug.
• Try reducing the amount of coffee powder you use to make a lower-caffeine drink. When using tea bags, take the teabag out sooner.