“Most people do fine cold turkey,” says Clark. “If you drink over 200mg a day, you may want to taper back slowly rather than cold turkey. Better to drop 50mg a day down to zero.” Sometimes, though, it’s best to rip the bandage off, so if you’re an all-or-nothing person, you may prefer the cold turkey approach.
What are the benefits of taking a caffeine detox?
Goudie points to improved sleep and a stabilised mood as two key benefits of a caffeine detox. And while it might not be fun to go through the withdrawal phase, she says, “once you push through it, you could find that anxiety, stress, and nervousness decrease. Your sleep may also become more refreshing, with fewer bouts of insomnia.”
“Taking a break from caffeine can help the system metabolically reset by not relying on substances to get the bowel going,” says Clark, but that doesn’t necessarily mean you have to phase out caffeine for good. In fact, “there are many benefits of caffeine to the metabolic system,” she says. “But it needs to be a well-sourced, sustainable (slower release) option rather than just on-the-go coffee or energy drinks.”
Both Clark and Goudie mention that cutting caffeine from your routine can have a hidden benefit as well, such as cutting down on sugary additives. “Most of these drinks have artificial sweeteners and lots of synthetic additives,” explains Clark.
What’s the best (and safest) way to phase caffeine out of your diet?
“Make sure you’re eating a nutrient-dense diet that gives you sustainable energy and drinking half your body weight in ounces of water,” recommends Clark. If you quit cold turkey, that’s fine, but you can look to your diet to help bolster this approach by eating foods that fuel the body naturally. When you’re relying on caffeinated beverages to energise you, you aren’t letting food do its job.
If you feel that you can handle a gradual scaling back of caffeine, go for it. “This steady approach leads to more lasting change,” says Goudie. She recommends “switching to a half-caff latte or limiting yourself to just one caffeinated drink daily.” She adds that cutting back slowly should help to minimise the intensity of withdrawal symptoms. Another option: Find a substitute for your usual caffeine source. “There are plenty of great caffeine-free energy options — like certain types of functional mushrooms — that can help you break the habit,” she says.
Goudie offers another helpful tip: “Mindset matters,” she says. “Instead of meeting for coffee, plan a walk or a hike. Try something like bone broth instead of reaching for coffee in the morning. By focusing on positive changes and fun alternatives, you’ll set yourself up for success.”
What happens to your body when you stop drinking caffeine?
Here’s what to expect if you do decide to lessen your caffeine intake. “A lot of people, in my experience, feel more calm and predictable and more in control of their nervous system,” says Clark. But there can be a downside: “Some people struggle with regular bowel movements if it’s abrupt.”
According to Goudie, effects can vary and greatly depend on how much caffeine you are used to having. “Some people only notice a mild headache, fatigue, lower energy levels, or feeling a
bit cranky. Others might experience more intense reactions, such as a racing heartbeat, flu-like symptoms, or even a short-term dip in mood.” This all has to do with your body composition and the brain chemicals that are triggered by caffeine. “Caffeine usually blocks certain brain chemicals that make you feel tired,” she explains. “Once you stop having caffeine, those chemicals aren’t being blocked anymore, and you begin to feel their effects again.”
This article originally appeared on GLAMOUR (US).
