Caffeine can be addictive to some people and affects everyone in different ways. Caffeine can easily make one develop a strong dependence on it mentally and physically. When trying to reduce the intake, one can find themselves experiencing withdrawal symptoms. The withdrawal symptoms experienced include headaches, nausea, irritability, and more.
Caffeine is mostly found in coffee, soda, energy drinks, and tea and is widely used. When used moderately, it increases energy and reduces fatigue, but it causes insomnia when wrongly used. Many people develop a tolerance for caffeine and find it hard to quit.
However, there are ways to reduce your caffeine intake, such as
1. Understand What Caffeine Does to You
When you have a caffeinated drink, you almost immediately get a thrust of energy and it can stay in the body for some time. Once caffeine reaches the bloodstream, it stimulates the central nervous system making one feel more alert and focused. The dopamine released in the brain increases, which is why one feels more motivated.
If you have a health condition, it is important to figure out how the body interacts with caffeine. People with sleep disorders, high blood pressure, breastfeeding moms, and children are advised to avoid caffeinated drinks. The addictive nature of caffeine makes one want to drink more to get the desired effects.
2. Wean Yourself Off
Using the cold turkey method of quitting can cause one to feel fatigued or have headaches. Therefore you must use gradual withdrawal tactics to help you become less dependent on caffeine. You can start with decaf coffee in the afternoons to avoid missing out on the flavor.
Its recommended that one reduces the intake by a quarter of a cup every 2-3 days to avoid severe withdrawal symptoms. One remains productive and functioning because the body is feeling less shocked. It takes longer to detox, but if one has the intention to do it, the rewards can be great.
3. Prioritize Sleep
Knowing that caffeine stays in the body for about 10 hours, one may not sleep restfully if it is consumed in the afternoon. This is because the caffeine remains in your system throughout the night, making one feel groggy when waking up in the morning. The grogginess makes one want to have more caffeine to get his motivation and energy back.
This vicious cycle makes one highly dependent on caffeine. To have a better night’s sleep, you should cut off caffeine in the afternoon. You can also get a better mattress to promote much better sleep. Start by checking out options from Nolah Mattress or investing in a weighted blanket to add comfort at night.
4. Have an Energizing Diet
Eating foods high in energy is also a great way of cutting back on caffeine. As one reduces the caffeine intake he should also ensure to replace the energy with the right types of food. This includes having lean protein, omega 3 fats, complex carbohydrates, and small meals with fiber.
One should also ensure to drink plenty of water as it allows one to stay energized and active.
Dehydration causes one to feel fatigued; therefore, the heart works harder when pumping oxygen to the body organs. One should also avoid foods such as sugars and starch because they sap the energy out of one’s body.
Incorporating exercise in the daily regimen helps the body to remain active as it naturally stimulates the central nervous system. The more exercise you have, the more energy supply the body gets as it boosts oxygen circulation in the body. This helps the body to function better and to have more efficient use of energy.
To start, you can do exercises that are comfortable and motivating. Exercise also boosts better nighttime sleep, which is crucial for better health. When one exercises, the body gets a higher level of endorphins which help one to stay motivated and active. It is an excellent way of replacing the energies got from drinking coffee.
Start Cutting Back on Caffeine
Many people love to take coffee in the morning but also realize the effects of having too much of it. Cutting back on it will mean that one tries to get the same energy from other sources. This includes having regular exercises to increase endorphin levels in the body and getting a restful night’s sleep. Incorporating energy-giving foods is another great way of ensuring that you keep motivated and less dependent on caffeine.