If you’re used to waking up every day with a cup of coffee, your body gets used to the caffeine. But if, for whatever reason, you decide to cut back, you might experience caffeine withdrawal symptoms. From headaches to feeling tired to depression, there are many symptoms that can affect you. These signs may only last a few days, but they can cause a lot of discomfort. Suddenly switching to non-caffeinated drinks is not the answer. You can do it slowly, drink more water and sleep well to relieve these symptoms.

What is caffeine withdrawal?

It’s your body’s response to suddenly reducing or stopping your caffeine intake. “It is a stimulant found mainly in coffee, tea and soft drinks, and can create a slight physical dependence due to its effect on the central nervous system,” explains the dietitian. Shruti K. Bhardwaj. When you regularly consume caffeine, your brain begins to produce more adenosine, a neurotransmitter responsible for relaxation and drowsiness, which counteracts the effects of caffeine. This in turn blocks adenosine, which can lead to withdrawal symptoms. “When caffeine consumption stops abruptly, the brain has a temporary excess of adenosine receptors, leading to withdrawal symptoms. It’s not as intense as drug withdrawal, but caffeine withdrawal can still be uncomfortable and difficult,” says the expert.

Caffeine Withdrawal Timeline

The timeline generally varies, but there is a general pattern that most people may encounter:

• 12 to 24 hours after the last caffeine intake: The first symptoms may appear, with fatigue and a mild headache often being the first signs.
• 1 to 2 days: Symptoms usually peak, with more intense headaches, and mood changes.
• 3 to 5 days: Most symptoms begin to diminish, although some may still experience lingering effects like irritability or lack of energy.
• 7 to 10 days: Symptoms usually disappear within a week, but people who consume a lot of caffeine may still experience occasional fatigue or caffeine cravings.

What are the symptoms of caffeine withdrawal?

Symptoms may vary from person to person, but some of the common signs of caffeine withdrawal include:

• Headache: This usually starts as a dull pain and potentially intensifies. The incidence of headaches in people experiencing caffeine withdrawal is about 50 percent, according to a study published in StatPearls in 2023.
• Fatigue: A decrease in energy levels as the stimulating effect of caffeine wears off.
• Mood changes: Feelings of irritability, anxiety or depression are quite common. In a 2024 study published in Public health nutritionLevels of stress, anxiety, and depression have been found to be higher in people experiencing caffeine withdrawal symptoms.
• Difficulty concentrating: Cognitive concentration may be affected, making tasks more difficult.
• Drowsiness: A strong feeling of sleepiness may occur as the body readjusts.
• Flu-like symptoms: Some people may experience nausea, muscle pain, or general discomfort.
• Low motivation: The lack of stimulating effect of caffeine can decrease motivation for daily activities.

How to relieve caffeine withdrawal symptoms?

Here are some tips –

1. Reduce your caffeine intake at your own pace

Slowly reducing your caffeine intake over several weeks instead of stopping abruptly can help minimize symptoms. This will allow your body to adapt to the gradual change. For a change, stop having a cup of strong coffee. Instead, mix caffeinated coffee with decaffeinated coffee.

2. Stay hydrated

Drinking water regularly can reduce headaches and fatigue, as dehydration can exacerbate withdrawal symptoms. In a 2012 study published in the Family medicine journal, participants who suffered from regular headaches saw an improvement in their quality of life after three months of increased water consumption.

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3. Exercise regularly

Walking has health benefitsjust like other exercises like running and doing planks. “Physical activity can increase your energy levels and improve your mood. These can help counteract fatigue and irritability due to withdrawal,” says Bhardwaj.

4. Get enough sleep

Getting about seven to nine hours of quality rest can help combat sleepiness and lack of motivation, which are some of the symptoms you may experience after stopping coffee or tea. You can also go to bed earlier than your usual time to help counteract the lack of stimulating effects of caffeine during the day.

5. Eat balanced meals

“A nutrient-rich diet composed of vegetables, whole grains and fruits, will provide sustained energy and help maintain blood sugar levels, making your body less dependent on caffeine for an energy boost,” explains the expert. Eating small but frequent nutritious meals will also help.

6. Consider alternatives

Decaffeinated coffee, herbal teas, or low-caffeine drinks can offer some comfort while significantly reducing caffeine intake. Also replace your coffee break with a new habit, such as a brisk walk or a small snack to reduce the psychological association with caffeine.

7. Take painkillers

Over-the-counter pain relievers, like ibuprofen, can help manage withdrawal headaches, but be careful and don’t rely too heavily on painkillers. In 2013 research published in the Cochrane Database of Systematic ReviewsPeople who took ibuprofen (200 mg) got headache relief for two hours.

8. Practice mindfulness and relaxation techniques

Caffeine can be a staple for many during times of stress. Therefore, reducing your consumption can cause stress. “To try anti-stress activities such as meditation, deep breathing, journaling or gentle yoga to alleviate withdrawal symptoms, especially those related to mood,” explains the expert.

By following these steps, you can reduce the risk of serious caffeine withdrawal symptoms. These can help you gently ditch caffeine. However, it is best to consult a health professional to avoid any problems.