Caffeine is the most commonly used legal, yet addictive, substance in the world, notes Johns Hopkins Bayview Medical Center. Caffeine is found in numerous beverages, foods and treats in varying amounts. Caffeine is a central nervous stimulant with benefits of use, including increased alertness, temporary alleviation of sluggishness and mental stimulation. However, depending on the caffeine sensitivity of the user, use can also lead to disrupted sleep, anxiety, jitters and mood disturbance. In the case of excessive daily caffeine use, withdrawal symptoms can occur, such as headaches, irritability and lethargy. Stopping the short-term effects of caffeine can only come from abstinence; however, you can curb the discomfort by changing use patterns.
Step 1
Limit your intake. Take the time to learn the caffeine content of your favorite foods or beverages. Knowing how much caffeine is in the foods or beverages you frequent can help you limit your daily intake and alleviate the unwanted effects. On average, consuming more than 500mg of caffeine a day will cause anxiety or jitters, headache and irritability, notes MayoClinic.com. If you drink coffee and dark colas, know that one 6 oz. cup of coffee yields up to 150mg of caffeine, and dark cola contains between 40mg and 45mg per serving. Cut the higher caffeinated options in half to stop unwanted discomfort.
Step 2
Stop taking caffeine-containing medications. Common over-the-counter pain relievers contain 32mg to 65mg of caffeine per dose. The Cleveland Clinic notes that regular users of these types of medicines can develop rebound headaches as an effect of the caffeine. Combine the medications with caffeine-containing foods and beverages and you magnify the potential for unwanted effects. Check the labels of pain relievers and choose options without caffeine if you frequently take medication for pain. Quitting caffeine-containing medications will stop rebound headaches; however, consult your physician prior to cessation to ensure safety.
Step 3
Cut off your caffeine consumption prior to bedtime. Johns Hopkins Bayview Medical Center explains that caffeine disrupts sleep by causing delays in getting to sleep, altering the stages of sleep and decreasing the quality of sleep. To prevent this effect of caffeine, cease all use of caffeine at least eight hours prior to bedtime. Your body may not respond to this pattern change immediately; however, to stop sleep disturbance, attempt to consistently abstain from evening caffeine use.
Step 4
Mix decaf coffee with your regular coffee. Gradually cutting down on consumption will decrease the negative effects of caffeine. Try to gradually decrease the amount of caffeine ingested in your day to prevent the unwanted withdrawals that may occur from chronic caffeine use. MayoClinic.com suggests mixing decaf coffee or colas with regular to lower the caffeine content. This will allow you to receive the benefits of caffeine without overloading you with the disruptive negative side effects.
Step 5
Drink water. Water serves to hydrate the body, whereas caffeine can have dehydrating effects. Drink one glass of water for every caffeinated food or beverage you consume. This will reduce the chance of developing headaches and jitters associated with dehydration.
Tips and Warnings
- If you drink mass quantities of caffeine daily, consult your physician prior to cessation to discuss potential withdrawal concerns. Chocolate, coffee-flavored ice cream and candies often contain caffeine.
- Do not drink high amounts of caffeine with sugar on an empty stomach, as this will increase feeling queasy and jittery.
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