When you want to reduce caffeine and get the substance out of your system, don't stop altogether if you want to avoid unwanted side effects. Side effects of caffeine withdrawal include headache, fatigue, irritability and mood changes. Moderate intake of caffeine is not likely to cause adverse effects, but anything above 500 to 600 mg daily may cause stomach upset, difficulty sleeping, nervousness, rapid heartbeat and muscle tremors. For some, small amounts of caffeine produce the same effects and require they limit or eliminate it from their diets.
Step 1
Read food and drug labels to find out what items contain caffeine and how much. Examples include soft drinks, coffee, tea, chocolate, vitamin supplements and pain relief medications.
Step 2
Eliminate a single serving of a substance with caffeine each day to diminish caffeine withdrawal effects gradually. If you normally drink five cups of coffee and two cans of caffeinated cola each day, reduce it to four cups and two cans the first day and four cups and one can the next day. Keep this pattern up until you have completely stopped consuming caffeine altogether.
Step 3
Choose products with less caffeine per serving as you reduce your intake. An average cup of coffee contains 135 mg per serving. Switch to green tea temporarily as you decrease your intake. It contains approximately 30 mg of caffeine per serving.
Step 4
Substitute caffeinated beverages with decaffeinated versions. Enjoy the taste of cola, coffee and tea without the caffeine; most decaffeinated products have a taste similar to their caffeinated counterparts.
Tips and Warnings
- To improve sleep habits as you attempt to get caffeine out of your system, first eliminate servings of caffeinated products that you consume later in the day or evening hours.
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