A cup of coffee or a caffeinated soft drink stimulates your nervous system and makes you feel more alert and less tired. It might not be so easy to put down the cup for good--integrative physician Dr. Andrew Weil describes caffeine as an "addictive drug that four out of five American adults use every day." Caffeine may become a problem if you're a "heavy user," consuming more than 500 to 600 milligrams daily, say Mayo Clinic experts. Other signs you need caffeine detox include restlessness, anxiety, irritability and difficulty sleeping. Detoxifying from caffeine may be easier if you slowly decrease your intake rather than going cold turkey.
Reducing Caffeine
Step 1
Cut down on caffeine slowly. The Mayo Clinic suggests drinking one less cup of coffee (or a smaller cup) or one less caffeinated soda a day. This allows your body to get used to lower caffeine levels, making withdrawal symptoms less severe.
Step 2
Take the lead out. Drink decaffeinated versions of your favorite coffee, tea or soft drink. As the Mayo Clinic points out, these taste just like their caffeinated versions.
Step 3
Read labels carefully. Even though you've eliminated the usual suspects (coffee, tea and sodas), other foods and drinks may contain caffeine as an additive. The Mayo Clinic points out that some nonprescription pain relievers contain as much as 130 milligrams of caffeine in a single dose.
Going Cold Turkey
Step 1
Make a promise to yourself to go without caffeine for three days, advises Weil. He suggests choosing a long weekend for your caffeine "detox."
Step 2
Prepare yourself for caffeine withdrawal after about 24 hours. Weil states that some of the symptoms you might experience include an intense headache, fatigue and irritability.
Step 3
Keep busy. Weil suggests going for walks, gardening and other non-exhaustive physical activities. Avoid things that can trigger a headache, such as watching a lot of television or reading without an adequate light source.
Step 4
Eat right. Weil advises eating a diet that includes a lot of whole grains, vegetables and fruits to reduce the severity of caffeine withdrawal.
Tips and Warnings
- What's considered heavy caffeine use? The U.S. Department of Health and Human Services indicates that 500 milligrams of caffeine is equivalent to around five cups of coffee.
Things You'll Need
- Decaffeinated coffee, tea or soda
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