Whether they get their daily fix through coffee, tea, soda or energy drinks, about 80 percent of adults turn to caffeinated drinks every day to wake them up and keep them energized throughout the day.

But relying on caffeine comes at a cost. Caffeine is a nervous system stimulant, so along with its energy-boosting and other health benefits, you can quickly become dependent on it. Nursing a caffeine addiction can be an expensive habit and lead to side effects including nervousness, insomnia, a fast heartbeat, restlessness and migraines if too much is consumed. But how can you kick the caffeine cravings for good?

coffee being poured into a white mug

Caffeine Withdrawal

If you're a daily caffeine drinker who is deciding to detox, you need to be ready to go through withdrawal -- after all, caffeine is a drug, and John Hopkins even recognizes caffeine withdrawal as a disorder. The effects of caffeine withdrawal vary from person to person, but common symptoms include:

  • Fatigue, drowsiness, low energy and decreased alertness
  • Nausea
  • Vomiting
  • Fogginess and difficulty concentrating
  • Irritability
  • Migraines
  • Muscle pain

The more caffeine you are used to consuming, the worse the withdrawal will be upon quitting. Symptoms begin almost immediately after your caffeine routine is broken and can continue for days.

two glasses of soda sitting on a table

How To Quit Caffeine

Ease Into It

Slowly weaning yourself off your daily caffeine intake is much better than quitting cold turkey. Instead of drinking three or four cups of coffee every morning, try lasting on just one or two before moving completely away from it. You still might get a headache because you're consuming less caffeine than your body is used to, but it won't be as severe or last as long.

Start On Vacation

Common side effects of caffeine withdrawal include fogginess and difficulty concentrating, which can be terrible for your productivity. If you have an upcoming break in responsibilities, that is the perfect window to begin your new caffeine-free lifestyle. After all, you don't want to be nodding off and irritable while stuck at the office.

barista making coffee into a dark mug

Find Other Sources Of Energy

To fight back against grogginess, turn to other methods that make you feel awake and motivated. This can be anything from drinking herbal caffeine-free teas to taking a hot shower to practicing yoga.

Go Decaf

Decaf and caffeine-free versions of your favorite vices are a good way to seemingly satisfy your cravings without actually receiving and of the caffeine. If you're a Starbucks addict, switch to decaf coffee. If you love tea, turn to fruit and herbal teas that contain no caffeine.

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