Caffeine is found in a wide variety of beverages, including coffee, tea, soft drinks and energy drinks. Because caffeine is so easy to access, many people forget that caffeine is a drug. Quitting caffeine, which is a stimulant, can be a challenging process. If not done gradually, quitting caffeine can cause withdrawal symptoms, including headache, nervousness, irritability, lethargy and nausea. Although these symptoms typically dissipate within five days of rapidly discontinuing the use of caffeine, many people quickly revert to their typical caffeine usage due to the discomfort of these symptoms. Gradually reducing your caffeine use will increase your chances of kicking your caffeine habit for good. Consult your physician prior to starting or discontinuing the use of any drug, including caffeine.
Step 1
Drink your caffeinated beverages for one day as usual. Keep a log of the caffeinated beverages you drink on this day. This will serve a baseline.
Step 2
Substitute half of your caffeinated beverages with a non-caffeinated version for three days. For example, fill half of your mug with decaffeinated coffee and the remainder with caffeinated coffee.
Step 3
Mix your beverages so that they are approximately one-third caffeinated and two-thirds non-caffeinated for one week. For example, pour 4 oz. of a caffeinated soft drink and 8 oz. of a decaffeinated soft drink in a cup.
Step 4
Replace all your caffeinated beverages with caffeine-free versions or water. Water is ideal because it is the most readily used by the body for proper hydration.
References
- "Foundations of Nursing"; Lois White, et al.; 2010
- "Focus on Nursing Pharmacology"; Amy Morrison Karch; 2009
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