Caffeine is considered a drug with addictive properties that can lead to withdrawal. The Nemours Foundation explains that caffeine is considered a drug because it stimulates the central nervous system, causing physiological changes in the body and with frequent use creates a tolerance. Tolerance is when the body requires more of the substance to achieve the same effects once had by using a lower dosage. Symptoms associated with caffeine withdrawal can range from mildly irritating to strongly disruptive, causing muscle pain, nausea and difficulty concentrating. Johns Hopkins Medicine notes that withdrawal symptoms typically occur within 12 to 24 hours after cessation of caffeine, with peak intensity lasting up to two days, with a possible duration of nine days.
Step 1
Stay hydrated. This may cut down on withdrawal headaches. According to MayoClinic.com, consuming large amounts of caffeine can lead to dehydration. Ingesting more than 500mg to 600mg, or seven cups of coffee a day, increases the likelihood. Try to drink at least one glass of water in between caffeinated beverages to decrease the chance of having caffeine withdrawal-related headaches.
Step 2
Stop drinking high-caffeine-containing beverages eight to 10 hours prior to bedtime. The stimulating effects of caffeine cause sleep disturbance as part of withdrawal. Johns Hopkins Bayview Medical Center notes that the effects of caffeine on sleep are dose dependent, and the more you consume daily, the higher the likelihood that sleep will be temporarily delayed once stopped. Reduce the potential sleep disruptions by limiting evening use of caffeine. Certain foods such as coffee-flavored ice cream and chocolate also contain caffeine and can disturb sleep when eaten before bedtime.
Step 3
Drink less coffee, dark sodas and energy drinks. Energy drinks contain high quantities of caffeine, ranging from 72mg to 160mg per serving, depending on brand. One 8 oz. cup of black coffee contains up to 135mg and dark cola has 40mg to 50mg. If you drink these types of beverages regularly, do not stop all at once. Instead, drink fewer per day. For instance, if you drink five cups of coffee and four cans of soda a day, decrease the coffee to three cups and the soda to two cans per day. Withdrawal symptoms will become worse if you quit abruptly than if you gradually decrease caffeine consumption, notes Merck Source.
Step 4
Brew tea for a shorter length of time. Tea contains up to 70mg of caffeine per 8 oz serving. The longer you brew the tea the higher the caffeine content. When trying to cut back on caffeine to ease withdrawal, brew the tea a shorter length of time. Another option is to drink herbal teas that stimulate your body but do not contain caffeine, states MayoClinic.com. Dandelion tea has stimulating effects without causing the disruptive withdrawal symptoms. Consult your physician prior to using herbs to prevent drug interactions if you are taking medications.
Step 5
Relax and breathe. Caffeine withdrawal can cause anxiety and irritability. In the event of quitting caffeine altogether, do relaxation exercises such as yoga. Learn deep-breathing meditations, muscle relaxation and yoga poses, which will help ease your body and mind as you get through the withdrawal portion of caffeine cessation.
Tips and Warnings
- Exercise daily to stimulate your mind and counter the lethargic effects withdrawal can have. Eat healthy foods such as fruits and vegetables to maintain healthy nutrients and sugar sources for energy.
- Stopping caffeine cold turkey after prolonged and excessive use is not suggested, due to the severity of withdrawal symptoms that can occur.
Things You'll Need
- Water
- Herbal tea
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