Table of ContentsView AllTable of ContentsSigns & SymptomsCoping & ReliefWarningsTreatmentHelpful Resources
Table of ContentsView All
View All
Table of Contents
Signs & Symptoms
Coping & Relief
Warnings
Treatment
Helpful Resources
Your daily dose of coffee, tea, or soda might seem like just what you need to rouse you from your sleep or help get you through the midday doldrums, but there are reasons you might decide to quit yourcaffeinehabit. It could be giving you bothersomeside effects, or maybe those specialty coffees from coffee shops are just costing too much. No matter your reasons, there’s one thing you’ll probably have to contend with—caffeine withdrawal.
As soon as you quit caffeine, you may experience uncomfortable caffeine withdrawal symptoms, which include:Dizziness or light-headednessFatigueHeadacheIrritabilityMental fogginessNausea and vomitingNegative mood
As soon as you quit caffeine, you may experience uncomfortable caffeine withdrawal symptoms, which include:
Caffeine withdrawal occurs when someone who has been consuming caffeine regularly stops. Most people who regularly consume caffeinated beverages are familiar with at least some caffeine withdrawal symptoms.
If you skip your morning coffee, you might feel some of these unpleasant effects just a few hours later. Depending on your regular caffeine intake, they can range from fairly mild to more severe.
People who experience these symptoms often grab a caffeinated drink to find some relief. But there are other ways you can cope with caffeine withdrawal symptoms. Keep reading to learn more about caffeine withdrawal, why it happens, and what you can do to cope.
1:407 Quick Tips to Help with Caffeine Withdrawal
1:40
7 Quick Tips to Help with Caffeine Withdrawal
What to Know About Caffeine Use
Signs & Symptoms of Caffeine Withdrawal
Verywell / Jessica Olah
Headache
Headache is one of the most common caffeine withdrawal symptoms. According to the DSM-5, headaches may come on gradually, present with throbbing, and be severe.
A headache from caffeine withdrawal may appear similar to a migraine, and many of the other caffeine withdrawal symptoms are similar to those experienced during a migraine. However, more research is needed to determine how the two relate.In some people, caffeine withdrawal can trigger a migraine.
Nausea and Vomiting
Nausea and stomach upset are much more common caffeine withdrawal symptoms than vomiting, but both are recognized as possible symptoms. Nausea is that unpleasant sensation of queasiness or feeling as if you are about to vomit.
Coping With Withdrawal Nausea and Vomiting
Negative Mood
Caffeine withdrawal symptoms may include negative mood states (sometimes referred to asdysphoria) ranging fromfeeling depressedto feeling anxious orirritable.
Keep in mind that these feelings are usually temporary and should pass once the withdrawal is over.
Mental Fogginess
This symptom is described in various ways, but all add up to the same thing—yourbrain doesn’t work as efficientlywhen you are withdrawing from caffeine. Lab tests show that this is more than just a feeling; in one study, caffeine withdrawal was found to be associated with lower mental alertness and poorer performance on reaction time and memory tasks.
Mental fogginess is a rebound effect from caffeine’s stimulating and performance-enhancing effects. Drinking more caffeine will simply perpetuate the cycle. But you don’t have to quit cold turkey—you can taper off caffeine.
How to Get Rid of Brain Fog
Dizziness or Light-Headedness
The sense of being light-headed or dizzy is on the list of caffeine withdrawal symptoms as well. Cutting down gradually rather than abruptly will help, but don’t push yourself. Try to take things a little easier while you are cutting back on caffeine, and sit down or lie down if you feel the need.
While fainting is uncommon, pushing yourself while you are feeling light-headed or dizzy increases the risk.
Caffeine Withdrawal TimelineSymptoms of withdrawal usually start within 12 to 24 hours after your last dose, and the entire withdrawal process can last between two and nine days.
Caffeine Withdrawal Timeline
Symptoms of withdrawal usually start within 12 to 24 hours after your last dose, and the entire withdrawal process can last between two and nine days.
How to Cope With Caffeine Withdrawal
Check the amount of caffeine in common foods and drinks and make sure you don’t increase your caffeine intake beyond the amount you were consuming before. Doing so will build up your tolerance, potentially feeding your caffeine dependence.
How to Taper Your Caffeine Intake
The advantage of tapering your caffeine intake is that you shouldn’t have very noticeable withdrawal symptoms while cutting back, and you can gradually replace your caffeinated foods and drinks with caffeine-free or decaffeinated versions.
Track Your Caffeine Intake
Cut Back Slowly
A 2016 study published in theJournal of Psychopharmacologyinvolving 89 adults found that decaffeinated coffee reduced withdrawal symptoms, including cravings, fatigue, lack of alertness, and flu-like feelings, for the participants who were told they were drinking caffeinated coffee.This is known as theplacebo effect.
Switch to Caffeine-Free Options
As your caffeine withdrawal symptoms diminish, you might find it helpful to substitute a non-caffeinated drink, such as herbal tea, water, or decaffeinated coffee or tea, for each drink you remove, so you gradually develop a taste for drinks that do not contain caffeine.
If you are using the drink replacement strategy, it is easiest to work backward from the last drink of the day. This will have the bonus effect of helping you sleep better at night.
If you’re asking yourself if you should quit caffeine cold turkey, you should know that your symptoms may be more intense if you do.
Be Aware of Caffeine in Medications
It’s also important to remember that some over-the-counter medications contain caffeine. You’ll want to be careful that you’re not continuing to rely on caffeine if you’re using medicines for withdrawal symptoms such as headaches.
Examples of medications that may contain caffeine include some headache medicines, pain relievers, and CNS stimulants, such as:Excedrin MigraineMidol Menstrual Maximum Strength CapletsFiorinalFioricetOrphenadrineSinalgos-DCDiurext UltraVivarin
Examples of medications that may contain caffeine include some headache medicines, pain relievers, and CNS stimulants, such as:
Caffeine Warnings to Consider
One important thing to note is that while the Food and Drug Administration (FDA) requires foods containing added caffeine to have it listed on the label, this is not the case for foods that naturally contain caffeine. There is also not a requirement to disclose the amount of caffeine in a food or beverage.
Because of this, it can be difficult to monitor and track your daily caffeine intake. Try to be aware of what products may contain caffeine and always read the labels on any food products or beverages that you consume.
Mood changes typically disappear as you overcome withdrawal. If yournegative moodlingers once you are through with caffeine, talk to a doctor about how you are feeling.
OTC and Prescription Drugs May Contain CaffeineUse caution with over-the-counter and prescription medications that contain caffeine. Be sure to check the label, or check with a doctor or pharmacist.
OTC and Prescription Drugs May Contain Caffeine
Use caution with over-the-counter and prescription medications that contain caffeine. Be sure to check the label, or check with a doctor or pharmacist.
Who Should Avoid or Limit Caffeine
Some people may be more vulnerable to caffeine’s negative effects.It’s a good idea to speak to a healthcare provider about whether or not you should limit your caffeine intake or forgo it altogether. According to the U.S. National Library of Medicine, this is particularly the case for the following groups:
Caffeine can also make diarrhea, one of the symptoms of irritable bowel syndrome (IBS), worse.
Some medications and supplements can interact with caffeine.Be sure to speak with a healthcare provider about what you’re taking and if you should avoid caffeine or adjust your intake.
Long-Term Treatment for Caffeine Withdrawal
Caffeine withdrawal usually passes quickly and most symptoms are mild and manageable with self-care and pain relievers. The key to giving up caffeine in the long-term is to be aware of consumables that contain the stimulant and watch your intake carefully.
After you have gone through the withdrawal process, it can be easy to unknowingly start drinking or eating larger doses of caffeine than you intended. Familiarize yourself with foods and drinks that contain caffeine and be aware of medications that may also contain the stimulant.
If you find yourself taking in too much caffeine again in the future, be prepared to deal with the withdrawal symptoms. Start once again tapering your intake to slowly wean yourself off of caffeine or reduce your intake to lower levels.
Resources That Can Help
If you are trying to kick the caffeine habit, there are resources that can help. Try using a mobile app to help you keep track of your daily intake. This sort of tool can give you a better idea of just how much caffeine you are consuming each day as well as when you usually consume the most caffeine. With this information, you can start planning dietary changes that will help you reduce your daily consumption.
Talk to a doctor if you need additional help managing your caffeine withdrawal symptoms. You can also use the American Psychological Association’spsychologist locator toolto find mental health professionals in your area who can offer assistance.
Takeaways
While caffeine is widely used, there can be health benefits to reducing or eliminating your daily consumption of this stimulant, particularly if you are experiencing negative side effects. Fortunately, caffeine withdrawal is usually something that you can safely treat with a gradual tapering strategy.
Understanding Withdrawal and Its Effects
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Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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