Whether you’re quitting caffeine altogether or just cutting down, a structured, phased approach to ditching your coffee or Diet Coke addiction is encouraged.
Anyone who consumes a fair deal of caffeine will know that while it can sometimes be essential to keeping you awake in that meeting, or providing you with the motivation to get out of bed on a rainy Tuesday morning – consuming too much can leave you feeling drowsy or anxious, which is the exact opposite of the intended effect. And while the thought of cutting out that morning coffee is unspeakable to most, expert advice suggests that total abstinence may not be the way forward when quitting, or reducing your intake of, caffeine.
Top tips for cutting down on caffeine
With more coffee alternatives available on the market now than ever before, people are increasingly looking for ways to replace their standard oat latte with something that feels a little bit more fresh.
In a study led by Mud\Wtr, purveyors of a mushroom-based coffee alternative, it was found that there are at least three key steps those quitting caffeine should be aware of:
- Exercise: Caffeine is often used to address issues with sleeping patterns. So, to replicate this benefit, endeavor to incorporate regular exercise into your schedule, perhaps first thing in the morning if possible, in order to produce the positive endorphins that are associated with exercise like running, which can help people to feel more present and awake.
- Planning ahead: Instead of just deciding to drop all things caffeine one day, try to plan ahead and think about when you would like to achieve your goals by. Focusing on curving your addiction day by day as opposed to thinking about it big picture can make things a lot more manageable, and make the concept sound less intimidating.
- Staying hydrated: Like most health-related issues, hydration is key. By staying hydrated, you will be more alert – and therefore less likely to rely on that caffeine-induced high to get you through the day.
Try to avoid going cold turkey when quitting caffeine, warns expert
Beyond staying healthy and planning ahead for your next steps, expert advice indicates that straying away from a clean break with caffeine is the most important step to cutting down.
Discussing the benefits of a staggered approach, Mud\Wtr CEO Shane Heath said: “Remember to take it slow. Just like any other addictive substance, caffeine withdrawal can cause numerous symptoms.
“So, rather than going cold turkey, it’s best to cut out coffee a bit at a time over the course of a few weeks.
“Decaf coffee can also be used to help curb cravings during this time,” Shane added.
For those not enthused by the decaffeinated coffee experience, many reformed caffeine addicts are said to now swear by the likes of Matcha, green or peppermint teas, or cocoa bean-based hot drinks – all of which are hailed as viable alternatives to coffee.
Caffeine addiction is a real issue in the US
If you feel as though you are alone in your caffeine addiction given how prevalent it is in everyday culture, it may bring you comfort to know that you are far from the only person struggling with the side effects of the commonly used ingredient.
According to data on addiction in the US, having a bad time with caffeine is actually rather common – especially given the fact that it is regularly consumed by as much as 92.1% of all adults aged 35-49 in the US.
Shockingly, the research led by Addiction Help found that as much as 30% of caffeine drinkers experienced higher anxiety than those who are caffeine-free, with 31% of them experiencing insomnia and more than 1 in 10 caffeine consumers experiencing headaches.
Though it may sound like a trivial issue compared to many addictions, caffeine can in some instances have serious knock-on effects on your sleeping pattern and your mental wellbeing. As such, those who are concerned about their consumption should check out the resources signposted by the Addiction Help team here.
