Cutting Caffeine
Sometimes the reason we can't seem to give up the sugary drinks is we're addicted to the caffeine and it keeps calling us. If you've decided that the downsides to caffeine are more trouble than it's worth and want to cut back, use the tips below to make the transition to less caffeine go more smoothly.
- Keep track. Use the Drink Journal for several days to monitor caffeine intake.
- Cut back gradually. Going “cold turkey” can cause headaches, fatigue and crabbiness. Replace half of your caffeinated drinks with water. Downsize your sodas. If you usually drink 24 ounce bottles switch to 16 ounce bottles. Mix half regular/half decaf coffee. Try decaffeinated or herbal tea.
- Exercise to increase your energy level.
- Drink plenty of water.
- If you have headaches from caffeine withdrawal, head them off with Ibuprofen. Remind yourself that the withdrawal symptoms will pass. Hang in there!
- Have a cut off point. For example, no caffeine after 1 pm.
- Try a novel approach when you're tired: Take a short nap or get more sleep at night. Your energy will return to normal in a few days and you may find you feel much better than you did running on adequate sleep.
- Don’t use caffeine to fuel an unhealthy, sleep-deprived lifestyle. This sets up a cycle of disrupted sleep, more caffeine to compensate, and even further sleep loss.
