Caffeine Fading: Getting off Coffee Without Withdrawal Symptoms

One problem many insomniacs and disordered sleepers struggle with is an addiction to coffee or caffeinated soda. The need for caffeine is a Catch-22 -- if you don't sleep well at night, you're tired during the day. If you're tired during the day, you drink caffeinated drinks to stay awake and alert.

As anyone who's tried to cut out caffeine cold turkey knows, withdrawal symptoms can be difficult to unbearable, bringing headaches, fatigue, irritability, concentration problems, and sometimes even flu-like symptoms such as nausea, muscle aches and vomiting. 

Still, moderate to excessive caffeine intake will disrupt sleep, prolonging the cycle.  The National Sleep Foundation recommends less than 240 miligrams of caffeine per day, which is the equivalent of about two cups of regular coffee or five cans of caffeinated diet soda.

Moderate caffeine intake is defined as about 3 eight-ounce cups of coffee (250 milligrams) per day.  Excessive caffeine intake is defined as approximately 6 or more eight-ounce cups of coffee or caffeinated beverage per day (48 oz. total).

An eight-ounce cup of coffee is the size of one average coffee mug, like the one pictured here.

For those who do all their coffee drinking via Starbucks, here's a list of how their sizes correspond to ounces:

• Short = 8 oz.
• Tall = 12 oz.
• Grande = 16 oz.
• Venti = 20 oz.

For Dunkin Donuts fans:

• Small coffee = 10 oz.
• Regular coffee = 16 oz.

A can of soda is generally 12 oz., and a 1-liter bottle of soda is about 34 oz. 

(A longer list of caffeinated drinks and over-the-counter medications, and their specific caffeine content per serving size, is available on pages 51-52 of my book, "Good Night".)

A good way to cut back on caffeine without triggering serious withdrawal symptoms is by caffeine fading. This is done by cutting down your consumption at the rate of one-half cup of coffee a day (or the equivalent of whatever form of caffeine you primarily consume).

You can also cut back by reducing your total intake over the course of a week.

Here's what you need to do to "fade" out your caffeine addiction:

1. Consume caffine regularly for a week while keeping a precise log of the times and amounts you drink or eat (include items such as chocolate, tea, soda, and caffeinated headache pills).

2. At the end of the week, start reducing your caffeine intake little by little by avoiding the equivalent of one-half cup of regular coffee (40 milligrams of caffeine) a day.  Remember to have reduced-caffeine or zero-caffeine substitutes on hand for those times of day you're accustomed to drinking a caffeinated beverage.  (Such as decaf hot chocolate or herbal tea.)

** Note: if possible, avoid decaf coffee too much, since it's highly acidic and could increase levels of fat in the blood.

3. If you can tolerate it, start replacing some of those additional cups of coffee (beyond the half-cup reduction per day) with a lower-caffeine drink, such as tea. 

Black tea has half the caffeine of coffee or carbonated caffeinated drinks like Coke or Pepsi -- approximately 40 to 60 milligrams of caffeine per cup. It's also easier on the digestive system and is rich in antioxidants, which can help prevent cancer and heart disease.

Other tips to help you cut back on caffeine, until you're in the "240 milligram" zone:

• Watch for hidden sources of caffeine, such as chocolate, medications, and frozen desserts
• Try to avoid caffeine after 2 p.m., or at least establish a cutoff of 2-3 hours before bedtime
• If you need caffeine late in the day, try to get it from a less potent source, like green tea
• Give your frequent buyer's card to a friend when it becomes full
• Try the Caf-Nap... which I'll describe tomorrow.

Comments

[donna sammeta]

Hi i am going through hell i have been drinking 4 litres of pepsi max for 10 yrs approx now im going cold turkey my head kills im crying it is HELL....

[Belkis Davis]

I would like to know if regular physical exercise may help to release the caffeine accumulated in the body, faster than if you did not exercise? Thanks.

[Shannon]

I have been addicted to Dr Pepper for 20+ years, drinking them from the time I get up till I lay down for bed. I do not have trouble sleeping (take medications for that) but I have developed a serious chronic case of diarrhea out of know where. Have all the medical tests ran, no explanations. I probably drink about a 12 pack of cans and maybe a 44oz fountain or two a day. I only eat usually once a day, I have changed nothing in my diet or medications in years. I read that overdosing of caffeine could cause diarrhea. If this is so why is this just now occurring or is it maybe not the caffeine? I have quit by tapering off before, but just don't have the time or desire to right now. Any suggestions?

[Caffeine Addiction]

Caffeine addiction symptom generally depends upon the status of dependency and addiction. Symptoms of caffeine withdrawal may include annoyance, tiredness or sleepiness. In addition, changes in temper, such as depressed feel or bad temper may occur. Muscles may be agonizing or rigid. A person with withdrawal symptoms may experience, he or she is not capable to give attention. Some may experience flu-like symptoms, such as sickness or vomiting.
http://www.addiction-treatments.com/

[Dr. Breus's Web Team]

Hi all,

Don't go cold turkey - taper as the article suggests. Shannon should go see a doctor about her issues - but in general, that is far too much soda pop to be healthy. You should try and cut back ASAP.

[Teresa]

I normally drink 6 to 8 cans of diet coke a day. My family has a huge history of heart disease including my 35 year old brother that just had single heart bypass. His cardiologist suggested no more cokes and he has talked me into it as well. He has gotten off on just mild headache withdrawls. I however feel lousey...I am tired, my stomach has done flip flops for 4 days, and I feel like I am carrying around a ball and chain. It has been 6 days....When will these symptoms start to go away.

[Paul C. Herson]

Caffeine effects can be explained like this: it works in the brain by attaching itself to the neurotransmitter adenosine's receptors; adenosine causes brain cells to be less active, which causes us to feel drowsy. Given that caffeine's chemical structure is comparable to adenosines, it can attach to adenosine receptors and therefore block adenosine from doing its job properly. So, a good fact about caffeine effects is that it makes brain cells become more active and it makes us feel more alert.

Other caffeine effects (negative) that I have not mentioned yet are: headaches, excessive sleepiness, a feeling like you can’t function without it or flu like symptoms. Caffeine consumption reduces dopamine (a neurotransmitter that is produced by the brains and plays a critical role in the function of the central nervous system), and it can also create more depression and anxiety, as well as an increased heart rate, increased blood sugar, difficulty concentrating and mild stomach upset.

You can find more info at: http://yourcaffeineaddiction.com/

[Isabel Alves]

I had to stop caffeine intake for a few days because I was undergoing tests for Catecholamines and 5hiAA. I had the migraines, the depression and other common withdrawal symptoms. I was also experiencing severe lumbar pain that shot down both legs, stiffness on back muscles, predominantly when I lay down. If I got up and walked the symptoms either disappeared or subsided significantly. They began about 24 hrs after I stopped caffeine and went away the first day I had coffee. Can you tell me if this was related to caffeine withdrawal or should I be worried that it may be something I should consult with a neurologist