If you consume large amounts of caffeine to get you through the day, you may be placing yourself at greater risk for stress disorders and cardiovascular disease. Although reducing your caffeine intake may be an easy health decision, headaches, fatigue and other withdrawal symptoms can prevent you from following through. Reduce caffeine intake gradually to avoid the worst of the withdrawal symptoms; the rest will resolve within 3 to 4 days.
Step 1
Assess the amount of caffeine you consume daily. According to the Mayo Clinic, 200 to 300 mg of caffeine per day is generally thought to be safe; upwards of 500 mg per day begins to cause health effects, such as nervousness, irritability, fast heart beat and insomnia. In addition to coffee, tea and soft drinks, some over-the-counter medication and sports supplements contain significant amounts of caffeine.
Step 2
Eliminate nonhabitual sources of caffeine. You may take pain killers or drink a sports drink for reasons other than alertness, yet they may still contain caffeine. Switching to a noncaffeinated form can lower your caffeine intake without significant effort.
Step 3
Reduce your intake of habitual beverages, such as coffee, gradually. Often, you drink coffee as part of your daily routine. Set yourself a firm goal, such as drinking one fewer cups of coffee per day.
Step 4
Switch to decaffeinated beverages, especially late in the day.
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