From jitters to calm: how to quit caffeine and improve your health
There are a number of coffee alternatives, including. MUD\WTR and warm honey-based beverages like Hot Eric. I froth these drinks with warm almond milk.
When I quit drinking coffee in March 2023, I was committed to going one month without caffeine to see how I’d feel. When the month was up, I was sleeping better, waking earlier, had more energy throughout the day, was in a better mood overall, and was newly committed to living without caffeine.
What’s more, it was pretty easy to quit, especially compared to quitting nicotine or alcohol, two substances I also have experience giving up.
Among goals all of us can set to live happier, healthier lives, quitting coffee is among the easiest to set and achieve and comes with a high payoff for sleep quality, emotional wellbeing, and overall health.
Read on for an overview about caffeine, as well as tips and strategies for quitting and living a healthier, caffeine-free lifestyle.
Why quit caffeine?
Before diving into tips and strategies for quitting caffeine, let's discuss why you should consider quitting.
The negative effects of caffeine consumption are pretty well documented and include poor sleep, increased stress, unnecessary edginess, and addiction. More superficially, they also include bad breath and stained teeth.
My caffeine consumption, mostly by drinking coffee, grew over the years. What used to be a cup or two of coffee in the morning became a pot of coffee before work followed by another cup during a morning break. More recently, I’d also started adding a diet Dr. Pepper during an afternoon break.
Over time, my body had become dependent on caffeine, and if I didn’t have at least a cup of coffee each morning, withdrawal symptoms such as headaches, fatigue, and irritability would set in by around noon.
Quitting caffeine, on the other hand, has had a range of immediate benefits: better sleep, improved mood, and more stable energy levels throughout the day. I’ve found myself less anxious, more focused, and better equipped to handle stress.
Just this week, my wife marveled at my improved mood, commenting that I seemed more content in general, and more willing than normal to push myself into and through stressful situations like back-to-back social engagements or numerous consecutive weekend trips, both circumstances that have typically overloaded me.
I’m exercising more and quit drinking alcohol a few months ago as well, so this improved demeanor is likely the result of multiple factors, but there’s no question that quitting coffee has played a strong part.
How to quit caffeine
A warm morning mug of herbal tea is an easy and satisfying substitute for morning coffee.
A quick survey of online literature about how to quit caffeine reveals two basic approaches: gradually tapering and quitting abruptly. I found quitting cold turkey worked for me, but with a little planning you should be able to taper caffeine consumption before a set quit date to reap the benefit of both methods.
Tips to help you quit:
Set a quit date: Choose a date to quit caffeine, and mark it on your calendar. This will help you get ready for the challenge. In my case, I chose March 1 and aimed to avoid caffeine of any type for the 31 days of March.
Gradually reduce caffeine intake: To minimize withdrawal symptoms, gradually reduce the amount of caffeine you drink or eat over a period of one to two weeks before your quit date. Start by cutting your caffeine intake in half and gradually decrease it even more as your quit date approaches.
Find caffeine alternatives: Look for alternative sources of energy and comfort to replace caffeinated coffee, tea, soda, or sports drinks. Drink plenty of water, exercise regularly, and eat nutrient-dense foods that provide sustained energy. I’ve always enjoyed a warm cup of just about anything in the morning, and I’ve found it doesn’t have to be coffee. Substitutes like tea, warm frothed milk with honey, and the well-marketed MUD\WTR concoction have been great.
Deal with withdrawal symptoms: Expect to experience withdrawal symptoms including headaches, fatigue, irritability, and depression. To cope with these symptoms, stay hydrated, get plenty of rest, and consider using relaxation techniques such as deep breathing or meditation. I committed to three days of fairly heavy ibuprofen consumption to deal with headaches, but after about 52 hours the headaches abated.
Stay motivated and accountable: Stay motivated by reminding yourself of the benefits of quitting caffeine, and seek support from friends and family who can hold you accountable to your goals. One idea is to write yourself a contract outlining the reasons you’d like to quit and the length of time you’re committed to quitting.
Coping with caffeine withdrawal symptoms
Withdrawal symptoms are a common part of quitting caffeine, but they can be managed. As mentioned above, drink plenty of water to flush caffeine and other toxins from your body. Get enough rest to help you recover from fatigue and sleeplessness. Use relaxation techniques such as deep breathing, yoga, or meditation to help calm your mind and reduce stress.
Over-the-counter pain medications like ibuprofen will help with headaches. Make sure, however, that you’re not taking a medication like Excedrin, which contains caffeine.
According to the Cleveland Clinic, the duration and severity of caffeine withdrawal can vary from person to person depending on factors such as the amount of caffeine consumed, the frequency of consumption, and individual differences in metabolism.
Caffeine withdrawal symptoms generally start within 12 to 24 hours of quitting and can last for a few days, and up to a week. Symptoms can include headaches, fatigue, irritability, mood changes, difficulty concentrating, and flu-like symptoms.
My symptoms started about 24 hours after my last cup of coffee and got progressively worse for a couple days. However, things started to improve after about three days, and the payoff has been pretty incredible. Without coffee in my life, I fall asleep earlier, wake up earlier, have more energy throughout the day, and am more eager to engage in a wide range of activities that had fallen by the wayside.
The range of health benefits from quitting caffeine
Quitting caffeine can have a range of benefits for your overall health and sense of well-being.
Better sleep: Caffeine is a stimulant that can interfere with sleep quality and quantity. By quitting caffeine, you may find that you are able to fall asleep more easily and sleep more soundly, which can have a positive impact on your energy levels and overall health.
Improved digestion: Caffeine can also cause digestive issues such as acid reflux, stomach ulcers, and irritable bowel syndrome. By eliminating caffeine from your diet, you may find that your digestion improves, and you experience less discomfort after meals.
Reduced anxiety and stress: Caffeine can increase feelings of anxiety and stress in some people. By quitting caffeine, you may find that you feel calmer and more relaxed, which can have a positive impact on your mental health.
Healthier teeth: Caffeine can stain your teeth and cause tooth decay. By quitting caffeine, you can improve your oral health and have a brighter, healthier smile.
Lowered risk of chronic diseases: Consuming high amounts of caffeine has been linked to an increased risk of conditions such as osteoporosis, heart disease, and certain types of cancer. By quitting caffeine, you may lower your risk of developing these conditions and improve your long-term health.