How to Reduce Reliance on Caffeine

It starts with just one little cup...

With today's packed schedules and long office hours, it's no wonder that caffeine dependence is so rampant. Not only does the substance keep us up and running on less sleep, it is widely available. Many people don't realize how easy it is to become hooked on caffeine, making it even harder to get an adequate amount of sleep or run on one's natural energy. Unfortunately, many people experience caffeine withdrawal when they try to cut it out completely, leading to headaches, irritability and even shakiness. There are, however, ways to reduce one's reliance on caffeine without experiencing withdrawal.

Things You'll Need

• Decaffeinated coffee
• Decaffeinated soda
• Aspirin
• Water

Instructions

1. Evaluate how much caffeine you typically consume in a single day. Include substances like coffee, soda, energy drinks, energy pills, and any drugs or vitamins you may take that contain caffeine. To see if beverages, vitamins or medications contain caffeine, read the ingredients label. If your only point of reference is a prescription medication bottle, research the drug on the Internet or call your local pharmacy for information.

2. Make a plan to slowly cut down on caffeine. A good goal is to reduce your intake by 25 to 50% within two weeks.

3. To start, determine the time of day you feel the greatest need for caffeine. Have one or one-and-a-half cups of your favorite caffeinated beverage at that time.

4. Drink decaffeinated beverages throughout the day. Many people are unable to break their habits or addictions because they're used to engaging in certain behaviors, like having a glass of wine with dinner or smoking a cigarette at a party. Fortunately, with coffee and soda you can maintain your routine without ingesting those extra milligrams of caffeine.

5. Make exercise a regular part of your routine in order to keep your natural energy level high. If you work in an office, get up from your desk and walk around when you feel tired instead of reaching for caffeine.

6. Increase your energy level and focus by getting at least six hours of sleep at night.

7. Keep water and aspirin on hand to help alleviate the onset of withdrawal symptoms. You'll be less likely to reach for the caffeine fix if you can relieve the physical symptoms of withdrawal in other ways.

Tips & Warnings

• Don't substitute smoking, alcohol or food for caffeine in order to reduce your discomfort levels.