Too much caffeine can cause irritability, an irregular heartbeat, anxiety, insomnia and muscle tremors. According to MayoClinic.com, consuming more than 500 mg of caffeine a day can prompt these and other unwanted side effects. If you're trying to quit caffeine, you might find yourself struggling, as caffeine can cause dependence. Rather than quitting "cold turkey" and risking headaches and other withdrawal symptoms, design a plan to get you through the quitting process as painlessly as possible.
Step 1
Make a list of all the products you eat or drink that contain caffeine. You can find caffeine in coffee, tea, chocolate, chocolate milk, soft drinks and a number of drugs, such as pain killers and cold medication. Then make a list of the items you can eliminate easily and how to replace them. For example, many companies produce caffeine-free painkillers, so finding a replacement is just a question of reading labels.
Step 2
Replace a cup of coffee with a cup of black tea. If you drink several cups of coffee a day, replace half of them with a cup of tea. An 8-oz. cup of drip coffee contains between 115 and 175 mg of caffeine, depending on brand. A cup of brewed tea contains an average of 40 mg.
Step 3
Replace the black tea for green tea after a few days. Green tea contains as little as 15 mg of caffeine per cup. Once your body gets used to that, switch to herbal tea, which is caffeine free or nearly caffeine free, depending on the type of herbs.
Step 4
Prepare a list of things you can do to deal with withdrawal symptoms. Some people experience little to no symptoms when quitting caffeine, while others might feel fatigue, drowsiness, irritability and an inability to focus. To deal with those symptoms, you might try taking a multivitamin, taking a mid-afternoon nap and drinking plenty of water.
Step 5
Go to sleep at the same time every night. Everybody is different, but most people need between 6 and 9 hours of sleep to feel refreshed. Try sleeping a little longer to battle the loss of energy you'll get when quitting coffee. Your body will eventually adapt.
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