If irritability, disturbed sleep patterns and fatigue have motivated you to give up caffeine, you may find that some of these side effects get worse if you quit abruptly. A gradual caffeine detox will allow your body to adjust to increasingly lower levels of this central nervous system stimulant. Symptoms of caffeine withdrawal may begin within 12 hours after quitting, peak within 24 to 48 hours and last for up to one week. To make your caffeine detox more tolerable, cut back gradually get regular sleep and exercise.
Headaches
Headaches are one of the most common symptoms of caffeine withdrawal. To avoid headaches and other symptoms of caffeine detox, begin by drinking one less caffeinated soft drink or cup of coffee or tea per day until you're caffeine-free. Gradually replace caffeinated beverages with decaffeinated equivalents, herbal tea or mineral water.
Fatigue
If you've been relying on caffeine to help you wake up in the morning, you may notice increased fatigue once you quit. Regular caffeine use may have disturbed your sleep patterns, leading to a cumulative sleep deficit, according to MayoClinic.com. You may need to restore your natural sleep patterns before you feel naturally energetic in the morning.
Irritability
Quitting caffeine can leave you feeling anxious and irritable. To counteract the edginess of caffeine withdrawal, take a brisk walk or engage in some other form of exercise for at least 30 minutes each day. Munching on raw celery, apples or carrots may help take the edge off your mood while providing extra nutrients as you detox.
Nausea and Vomiting
Nausea and vomiting during caffeine withdrawal are usually associated with the use of 500mg or more per day, but have been observed in people with lower caffeine intakes as well, according to the Diagnostic and Statistical Manual of Mental Disorders, 4th Edition, or DSM-IV. If you've been drinking five or more cups of coffee throughout the day, you may be getting at least 500mg daily. Gradual withdrawal from caffeine is especially important for heavy users to avoid the more severe symptoms of caffeine detox.
Constipation
If your intake of dietary fiber and water have been low, a sudden withdrawal from caffeine may leave you constipated, according to Yoga Journal. As you cut back on caffeine, a gradual increase in dietary fiber and non-caffeinated fluids will help regulate your bowel movements again.
Difficulty Concentrating
Caffeine may initially help you focus, but concentration becomes more difficult with increased intake. After you quit caffeine, you may find that you have trouble centering your mind on tasks. A cup of hot ginseng, ginger or peppermint tea may help focus your thoughts during caffeine detox.
Depression
If you suffer from depression, stopping caffeine abruptly may make your symptoms of depression worse, according to the DSM-IV. You may notice an improvement in your mood after you've completely withdrawn from caffeine, but an abrupt separation from the stimulant may be hard to tolerate. Consult a mental health professional if you feel an increase in depression while withdrawing from caffeine.
References
- MayoClinic.com: Caffeine: How Much Is Too Much?
- "Diagnostic and Statistical Manual of Mental Disorders" DSM-IV-TR.,4th ed.: Caffeine Withdrawal; American Psychiatric Association; 2000
- Yoga Journal: Quitting Time: Kick Your Caffeine Habit Naturally With These Herbal Remedies
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