Plenty of people joke about being addicted (or not being addicted) to caffeine. But it turns out that if you do decide to cut back on coffee or simply consume less caffeine than normal for a day or two, you could actually experience caffeine withdrawal symptoms. “Caffeine dependency basically is defined as a person’s inability to perform daily activities of life without caffeine. In other words, if you’re unable to function without your daily cup of coffee in the morning there’s a decent chance you are dependent on caffeine,” explained Vivek Cherian, M.D., a Chicago-based internal medicine physician.
According to Dr. Cherian, these symptoms can come on quite quickly. “Withdrawal symptoms typically start around 12-24 hours from your last dose of caffeine,” he said. That means that if you sleep in and are brewing your coffee an hour or two later than usual, you could already be feeling the effects of withdrawal upon waking.
Meet the experts: Vivek Cherian, M.D., a Chicago-based internal medicine physician; Don Raden M.D., an integrative physician and addiction expert at Raden Wellness; Courtney Scioli, the founder of the nutrition app Simply.
While some symptoms of caffeine withdrawal are physical, experts noted that some of them might be psychosomatic (a.k.a. in your head). “One of the reasons caffeine is so addicting is that drinking a cup of coffee is an act that’s a deeply ingrained part of our daily routines and social lives,” explained Don Raden M.D., an integrative physician and addiction expert at Raden Wellness. For this reason, he said caffeine can be as psychologically addicting as it is physically addicting. “The act of drinking coffee first thing in the morning, as an afternoon pick-me-up at work or with dessert after dinner becomes habitual,” Dr. Raden explained. “Over time, those habits can become so deeply ingrained in our daily routines that it can be very tough to break.”
Read on for the possible signs of caffeine withdrawal, plus some tips for how to get rid of them without going straight for the coffee maker.
Symptoms of caffeine withdrawal
Increased tiredness
People usually consume caffeine to combat fatigue, so it’s no wonder that you’ll feel even more exhausted without it. “Your body is used to a stimulant and no longer has this external energy boost,” explained Courtney Scioli, the founder of the nutrition app Simply. “I recommend cutting back on caffeine intake on a week when you are able to get adequate rest.” Since the afternoon is a common time for this withdrawal symptom to set in, Scioli recommended taking a walk outside to increase energy levels.
Constipation
That morning cup of coffee can get you moving in more ways than one, which is why Dr. Raden said it’s common to have the opposite effect once you aren’t getting as much of it as you’re used to. “Caffeine has been proven to stimulate bowel movements so going off of caffeine suddenly can cause constipation,” he explained. “Be sure to drink plenty of water and eat a diet high in leafy greens and other fiber-rich foods to help you get your system back on track.”
Headaches
According to Scioli, a sudden change in how much caffeine you’re consuming can cause headaches. That’s because blood vessels in the brain swell or tighten during a headache, increasing blood flow to the brain that causes pain, per the Mayo Clinic. Caffeine narrows blood vessels, restricting blood flow and reducing pain. “[Headache] severity is dependent on the person,” Scioli said, adding that she often recommends turmeric supplements as a natural anti-inflammatory to her clients.
Depression
According to Dr. Raden, caffeine is an adenosine receptor antagonist and, as such, is a known mood elevator. “The stimulant effects of caffeine have also been shown to increase feelings of well-being,” he explained. “For this reason, depression is a common symptom of caffeine withdrawal.” To combat the withdrawal-inspired blues, go for a stroll or try a workout. This can help fight fatigue and stave off depression.
Tremors
While rare, Dr. Raden said that tremors (uncontrollable shaking of the hands) can also be a symptom of caffeine withdrawal. Fortunately, he said there’s nothing you need to do to combat your tremors—they should resolve on their own within a few days.
Irritability
Being tired and having a headache is a recipe for a bad mood, according to Scioli. “Caffeine can cause the release of numerous hormones and increase neurotransmitters,” she said. “Stopping this effect suddenly can cause cognitive changes.” Fresh air and a change of scenery may help elevate your mood a bit, but some cognitive changes have to play out until your body adapts to the changing hormones. “When I have clients who are looking to stop drinking caffeine, I often recommend decreasing the amount they are drinking over a five-day period, ultimately including no caffeine on day six,” she said. This strategy can help make these changes more gradual.
Nausea
A lack of caffeine can wreak havoc on your digestive system. “This is a side effect of caffeine withdrawal that many people do not expect,” Scioli said. “Ginger tea is a great source of relief for an upset stomach.”
Insomnia
It may be hard to believe it, but Dr. Raden said insomnia is one of the most common symptoms of caffeine withdrawal. “Ironically, cutting down on caffeine too quickly can disrupt sleep the same way consuming too much caffeine does,” he said. “It may take a week or two for your sleep cycle to reset itself.”
Brain fog
Caffeine increases the production of the neurotransmitter dopamine, explained Scioli. “Dopamine is associated with attention levels and motivation. Withdrawal decreases this production.” Depending on the individual, she said these symptoms may be extreme, or hardly noticeable.
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