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1
More than 250 milligrams caffeine a day has been shown to affect sleep. A regular 6-ounce cup of coffee has 125 milligrams. A decaffeinated coffee has 5 milligrams, and a cola can have 40 to 60 milligrams. A 6-ounce cup of black tea has 50 milligrams caffeine; the same amount of green tea has 30. Less than 250 milligrams caffeine a day is optimal.