Abruptly quitting caffeine can result in a cluster of uncomfortable symptoms, including fatigue, feeling less alert, drowsiness and headaches. The degree to which you experience these symptoms varies widely from person to person. Because your brain and body have adapted to the presence of caffeine, removing it can make you feel noticeably tired. Tapering off caffeine slowly can help reduce symptoms of caffeine withdrawal, such as fatigue.
Stimulation
Quitting caffeine after prolonged use can cause fatigue, among other symptoms. Caffeine stimulates your central nervous system to produce arousing chemicals such as norepinephrine and reduces adenosine, a chemical that promotes sleep. It also restricts blood flow to your brain and promotes alpha brainwaves, which are associated with alertness. You are more likely to experience fatigue if you habitually consume 100 milligrams or more per day, according to a study published in the January 2009 issue of the journal "Psychopharmacology." One cup of brewed coffee contains 95 milligrams of caffeine, according to the U.S. Department of Agriculture.
Duration
Once you remove caffeine, your brain and body need time to adapt to its absence. The time it takes for your body to return to baseline varies greatly from person to person. You can experience symptoms such as fatigue within 12 to 24 hours of abstinence. On average, symptoms can last up to nine days, according a study published in the October 2004 issue of "Psychopharmacology." However, some people experience fatigue for several weeks.
Tapering
Although it can take anywhere from several days to several weeks, the fatigue from caffeine abstinence is temporary. For some people, though, the fatigue can cause significant impairment. It is not uncommon to miss a day or two of work in the midst of such a bout. Tapering off caffeine instead of stopping abruptly gives your body time to adjust and reduces fatigue and other symptoms, according to Johns Hopkins Medicine. Slowly reduce your intake over the course of several weeks to decrease the risk of experiencing fatigue.
Considerations
The average daily intake of caffeine in the United States is 280 milligrams, which is equivalent to about two 8-ounce cups of brewed coffee. In fact, the desire to avoid withdrawal symptoms promotes habitual caffeine consumption, according to Johns Hopkins. If you need to quit caffeine, it's best to reduce your intake slowly over time. You can substitute caffeinated beverages with herbal teas and other noncaffeinated liquids.
References
- Psychopharmacology: Fourteen Well-Described Caffeine Withdrawal Symptoms Factor Into Three Clusters
- Psychopharmacology: A Critical Review of Caffeine Withdrawal: Empirical Validation of Symptoms and Signs, Incidence, Severity, and Associated Features
- Johns Hopkins Medicine: Caffeine Withhdrawal Recognized as Disorder
- Johns Hopkins Bayview Medical Center: Information About Caffeine Dependence
- U.S. Department of Agriculture: Nutrient Data for 14209, Coffee, Brewed From Grounds, Prepared With Tap Water
Member Comments