In this article, we’ll detail how you can how to quit caffeine through safely weaning off caffeine and gradually reducing caffeine intake – in order to reduce the chances of caffeine withdrawal symptoms.

We give you the lowdown on managing caffeine withdrawal, quitting coffee tips and a caffeine reduction plan including tapering off caffeine and decaf alternatives to caffeine.

How do you give up and quit caffeine?

If you have problems with sleeping, then a good first step is to quit caffeine.

The fact is that caffeine, blocks sleep neurotransmitters,  which are the calming chemicals your body makes to make you sleepy. It depends on the person and their genes – some people handle caffeine fine, others absolutely don’t!  

At the end of the day, caffeine is a powerful stimulant with effects that can last up to seven hours, and it must be respected and carefully handled.

Indeed, for people who are taking oral contraceptives or other medications, caffeine’s effects can last even longer since caffeine interferes with the body’s natural regulatory rhythms and chronic use of it can leave one perpetually out of balance. And that affects sleep quality. No question.

What are the different ways of weaning off caffeine?

So, are you ready to quit caffeine? Are you ready to free your body and wallet from the grip of caffeine addiction? Well, first things first, take it slow...

Start by weaning yourself off the hidden caffeinated drinks, such as colas – both sweetened and diet.

Take a look at a can of soda/fizzy drinks, and you’ll be surprised that caffeine is prevalent in many famous brands. Then, of course, energy drinks are an obvious no no. Finally, chocolate also often contains caffeine, so watch out.

From there, it’s on to the big one: coffee – and green and black tea. The best proven method is to kick coffee and tea by tapering it off in small increments so as not to trigger the junkie-like withdrawal symptoms.

A lot of people get heavy long headaches from caffeine withdrawal, so the only way to do it is to slowly dial down your caffeine consumption so your body can acclimate over time.

Decaf can help because, for example, Swiss Water Decaf is 99.9% caffeine free and it helps replace the habitual drinking of coffee in the morning for example…Also herbal teas are good for the evenings.

The Three Main Ways To Reduce Your Caffeine Intake

Weaning Off Caffeine Gradually

A popular method involves gradually reducing caffeine intake rather than quitting abruptly. The weaning method suggests decreasing the daily caffeine amount by about 10-30 mg every three days until no caffeine is consumed. This approach helps in managing withdrawal symptoms more effectively​​.

Tapering Caffeine Consumption

Advice often sought includes tapering caffeine consumption instead of stopping it suddenly ("cold turkey"). For example, if someone is used to drinking regular coffee, it's recommended to try a mix of half-decaf and half-regular coffee, gradually reducing the regular component over time​​.

Drinking Decaf as a Substitute

Another commonly suggested strategy is to start drinking decaffeinated beverages. This could mean replacing a regular cup of coffee or soda with a decaffeinated version, thereby gradually reducing overall caffeine intake​​.

 What are the withdrawal symptoms of cutting caffeine?

The main symptom is a "caffeine headache"". Headaches are one of the most common symptoms experienced during caffeine withdrawal. These headaches can be gradual, throbbing, and severe in nature​​.

Research indicates that about 50% of individuals experience caffeine withdrawal symptoms when they reduce or eliminate caffeine consumption. Approximately 13% experience symptoms so severe that they impact daily activities, such as work​​.

7 Day Plan To Cut Your Caffeine Intake

Well, this is an example of a 7-day plan and onward to go caffeine free:

  • Day 1: Today, have your usual amount of coffee and tea.
  • Day 2 -4: Blend your regular coffee with 50% decaf. This is what we call Half Caff.
  • Day 5-6: Have a blend 25% regular coffee, 75% decaf for one day. You’re almost there…
  • Day 7: Start drinking pure decaf.
  • Week 2: Continued on pure decaf.
  • Week 3: Try going cold turkey and stopping coffee altogether…see how it goes.

Decaf is often a great substitute and there are now some great tasting decaf coffees out there (if we don’t say so ourselves!) So, what are the benefits?

Kicking the caffeine habit can be incredibly difficult, but well worth your while. Your sleep will be longer and of higher quality and your body will be more balanced and in tune with itself. When you’re tired, you sleep.

When you’re awake, you feel more alive! There are lots of benefits of drinking decaf and dropping caffeine altogether on our comprehensive blog on all things decaffeinated, so please check it out!

 IMPORTANT: This information is intended to support, not replace, discussion with your doctor or healthcare professionals. Nothing in the content or products should be considered, or used as a substitute for, medical advice, diagnosis or treatment. You should always talk to your health care provider for diagnosis and treatment, including your specific medical needs.

Other blog postings that might be of interest:

How much caffeine is in Swiss Water Decaf?

Can I drink decaf if I'm allergic or intolerant of caffeine?

Is decaf a diuretic? The answer is no.

Decaf health benefits for diabetes prevention

The facts about caffeine sensitivity

How does caffeine affect sleep?

Is caffeine addictive?

Can decaf help weight loss?

How to quit caffeine in one week

March 22, 2016 — Gary Carruthers


Lisa Dargan said:

I only drink decaf and still have withdrawals when I quit. Headache that pain killers won’t relieve, fatigue, hot flushes, chills and insomnia.

Guy said:

What happens is we roast, then pack straight into the bag, then it’s sealed with a valve for freshness. Roast coffee degasses for several days through the one-way valve. In short, unopened it’s a stable environment and will stay fresh for many months. The freshest way is also to get beans and grind yourself.

Diana said:

How long can you store decaf coffee in the original , sealed, unopened packet?

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