How to Quit Caffeine

Co-authored by Courtney Fose, RD, MS

Last Updated: April 22, 2022 References Approved

Caffeine can help us feel more awake and alert, but too much for too long can be bad for our health. Quitting caffeine to reset your body and move away from the highs and lows of caffeine can be difficult, but most people feel the benefits of a caffeine-free life fairly quickly. If you have just consumed too much, you can get caffeine out of your system, but that’s different than quitting caffeine for good. Caffeine is a drug, and like any drug, in order to free yourself from addiction, you have to be committed to your plan of action and be ready for the withdrawal symptoms and a serious dip in your energy levels.

Method 1

Method 1 of 4:

Preparing to Stop

1
Get mentally ready. Do you love the taste of your caffeinated drink and the jolt of energy it can give you? Most people drink caffeine for one or both of those reasons, but too much caffeine can do serious damage to your system. If you’re constantly sipping on your caffeinated drink of choice, it’s probably time to slow down and help your body return to a more normal state. Up to 400 mg a day is okay, but any more is too much. FYI, 400 mg of caffeine is equal to the amount in 4 or 5 cups of coffee.^{[1]
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US Food and Drug Administration
U.S. government agency responsible for promoting public health
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2
Think of the benefits. If you are drinking more than 3 caffeinated drinks per day, your health might be affected. In moderate doses, caffeine is healthy, but larger amounts can cause serious problems. Some of negative side effects of long-term caffeine use include:^{[2]
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- Anxiety
- Insomnia
- Ulcers
- Headaches
- Irritability
- Dizziness
- Muscle tremors
- Weakness
- Fatigue
- Irregular heart rate
- Low blood pressure
- Gastrointestinal problems
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3
Choose a replacement beverage. If caffeinated drinks are an essential part of your day, you might need a replacement. Drink more water—it is the healthiest and best choice. Switch things up with green tea, fruit-infused water, or sparkling water, but steer clear of sodas, many of which are caffeinated.^{[3]
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Centers for Disease Control and Prevention
Main public health institute for the US, run by the Dept. of Health and Human Services
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Method 2

Method 2 of 4:

Quitting Slowly

1
Start phasing out caffeine. It’s best to start small when quitting caffeine. Slowly decreasing the amount you ingest can minimize your withdrawal symptoms.^{[4]
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Trustworthy Source
Oregon State University Linus Pauling Institute
Research center dedicated to promoting optimal health through cutting-edge nutrition research and public outreach
Go to source} Try cutting your caffeine consumption in half the first week. Then, cut it in half again for the second week. You might also switch to half-caf, then decaf, then switch to a non-caffeinated beverage altogether.^{[5]
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2
Allow lots of time for rest and recuperation. Giving up caffeine can be pretty stressful for your mind and body. You might experience withdrawal symptoms like anxiety or nervousness and headaches.^{[6]
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US Food and Drug Administration
U.S. government agency responsible for promoting public health
Go to source} Make time to relax and remind yourself that these symptoms are temporary.
3
Drink water. Caffeine is a diuretic that can cause you to lose fluid and can lead to dehydration, especially in warm weather or if you’re exercising intensely. Too much caffeine along with not enough water intake can easily lead to dehydration which causes numerous health issues. Make sure to stay hydrated by drinking water throughout the day.^{[7]
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4
Make it hard to drink caffeine. Allocate your caffeine money at the beginning of the week, so that if you over-consume it at the beginning of the week, you will have nothing to fall back onto at the end of the week. If you allocate less and less caffeine money as you go on, you will gradually reduce your intake.
5
Don't go at it alone. Find someone to quit with you. If you can't find that kind of support, promise to someone whom you love and respect that you will quit caffeine. Thus, consuming caffeine in any form will make you break your promise, and this will provide you with another incentive to stay on the wagon.
- Even just telling a friend that you are trying to cut out caffeine can help to provide you with some support. Try sending a daily text or calling a friend daily to update them on your progress.

Method 3

Method 3 of 4:

Recovering from Caffeine Cravings

1
Be ready for withdrawal symptoms. Depending on how much caffeine you drank, your body might be at risk of getting a shock with the change from daily caffeine to no caffeine. The following caffeine withdrawal symptoms are possible and can last for a few days after you have stopped ingesting caffeine:^{[8]
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MedlinePlus
Collection of medical information sourced from the US National Library of Medicine
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- Fatigue and sleepiness
- Headaches
- Irritability
- Nausea
- Difficulty concentrating
2
Get plenty of rest. For many of us, caffeine is a way to combat too little sleep and a lack of energy during the day. Make sure as you are quitting caffeine that you have made it possible to sleep as much as you need each night—this will help your body reset and get used to your new caffeine-free system.^{[9]
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PubMed Central
Journal archive from the U.S. National Institutes of Health
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3
Limit your alcohol consumption. This, along with drinking plenty of water, is especially important during the first few days as your body is adjusting. Alcohol can dehydrate you and it's also a depressant.^{[10]
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Trustworthy Source
National Cancer Institute
An agency in the National Institutes of Health focused on cancer research and patient support
Go to source} This means that drinking could increase your cravings for the upside in caffeine the next day.
4
Find positive distractions. As your body is withdrawing from caffeine, come up with ways to keep your mind off it. Think in advance when your weakest moments are likely to be (i.e. in the morning, when you're driving by your favorite cafe, etc.) and turn to a comfort item to get you through these times. This can be anything that comforts you and helps you take your mind off of caffeine. It could be a stuffed toy, a pocket video game, calling your best friend, or doing a crossword puzzle. You can have as many security blankets as you need, just make sure you always have one close at hand.

Method 4

Method 4 of 4:

Increasing Your Energy Without Caffeine

1
Listen to your favorite up-tempo songs. If you can listen to music at work, why not put on some tunes that will get your heart pumping and make you want to dance? It's a surefire way to beat the mid-afternoon slump. Plus, listening to up-tempo music while you exercise can even increase your endurance!^{[11]
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2
Get moving. Believe it or not, exercise actually increases your energy and can be a healthy alternative for you if you’ve decided to quit caffeine. Try taking a brisk 20-minute walk instead of having a cup of java.^{[12]
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3
Use natural lighting. Your body responds naturally to changes in light, so if it's unnaturally dark where you're working or sleeping it may make staying alert a lot harder. Conversely, if you keep on too many lights, your body won’t be able to tell when it’s truly tired—and you will need more rest while you’re quitting caffeine. Try keeping your blinds or window coverings open so that natural light can signal to you when it’s time to wake and sleep. Plus, natural light can increase alertness, mood, and productivity!^{[13]
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4
Stop slouching. Slumping down at your desk isn't doing you any favors in the alertness category. Sitting up, in an ergonomically friendly way, can make you feel more alert and ready to work. Consider standing up while you work or bring a yoga ball to the office to sit on. Why not include a sit-in workout to increase your energy level? ^{[14]
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Expert Q&A
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Question

Does age make a difference?

Courtney Fose, RD, MS
Master's Degree, Clinical Nutrition, University of Arkansas for Medical Sciences
Courtney Fose is a Registered Dietitian and Certified Nutrition Support Clinician at the University of Arkansas for Medical Sciences. She has worked as a Dietitian since 2009, and received her MS in Clinical Nutrition from the University of Arkansas in 2016.

Courtney Fose, RD, MS

Master's Degree, Clinical Nutrition, University of Arkansas for Medical Sciences

Expert Answer

Support wikiHow by unlocking this expert answer.

Yes! The American Academy of Pediatrics recommends that young children drink no caffeinated beverages and that adolescents get no more than 100 mg of caffeine a day. For most adults, less than 400 mg daily is appropriate.
Question

Does green tea also contain caffeine?

Courtney Fose, RD, MS
Master's Degree, Clinical Nutrition, University of Arkansas for Medical Sciences
Courtney Fose is a Registered Dietitian and Certified Nutrition Support Clinician at the University of Arkansas for Medical Sciences. She has worked as a Dietitian since 2009, and received her MS in Clinical Nutrition from the University of Arkansas in 2016.

Courtney Fose, RD, MS

Master's Degree, Clinical Nutrition, University of Arkansas for Medical Sciences

Expert Answer

Support wikiHow by unlocking this expert answer.

Yes. 8 oz of green tea contains between 25 to 45 mg of caffeine, depending on the brand and how long it is brewed. This is significantly less then coffee, which contains 100 to 200 mg per 8 oz cup. Therefore, green tea is a good option for someone who wishes to decrease their caffeine consumption.