The Caffeine Withdrawal Timeline: How to Cope

Ever tried quitting caffeine cold turkey—only to find yourself battling headaches, fatigue, and irritability within hours? Caffeine withdrawal is what happens when you decide to quit caffeine suddenly. Find out what happens when you do so, how long the symptoms last, and some tips that you can take to ease the transition.

What Happens When You Decide to Quit Caffeine?

People may decide to stop consuming caffeine for all kinds of reasons. It could be to reduce anxiety, lessen headaches, lower blood pressure or to improve sleep quality.

However, quitting caffeine abruptly, especially when you have been consuming caffeine heavily for a long time, can lead to caffeine withdrawal. Caffeine withdrawal comprises a range of symptoms and functional impairment, such as headache, fatigue, decreased alertness, poor concentration, and irritability [1].

The severity of caffeine withdrawal syndrome differs from person to person.

Common Symptoms of Caffeine Withdrawal

Some of the common caffeine withdrawal symptoms are:

• Anxiety
• Constipation
• Difficulty concentrating
• Decreased mental alertness
• Depression
• Fatigue or drowsiness
• Joint pain
• Irritability
• Nausea and vomiting
• Sweating

What Causes Symptoms of Caffeine Withdrawal?

Headache is one of the most common symptoms associated with caffeine withdrawal. Caffeine constricts the blood vessels in the brain. When you consume caffeine regularly, the brain will begin to adjust and adapt to the effects of caffeine.

So, when you stop consuming caffeine suddenly, this causes the blood vessels to dilate and increases blood flow to the brain. Thus, resulting in caffeine withdrawal headaches [2].

Caffeine withdrawal timeline

The caffeine withdrawal process may last for a few days to a week, depending on how fast the body adjusts to the absence of caffeine.

You can think of it as three distinct stages— symptoms onset, the peak, and late stages. The first stage is known as the ‘symptoms onset’ stage, this is where caffeine withdrawal symptoms will start to appear within 12 to 24 hours of going cold turkey.

It then reaches the peak stage, where symptoms are more intense. This occurs between 24 hours and 51 hours after stopping caffeine use.

Lastly, it’s the late stage. This is the final stage before the symptoms completely subside and may last between 2 to 9 days. You may experience low energy and some anxiety in this stage [1], [3].

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Benefits of Giving Up Caffeine

Giving up your favourite cup of coffee may be beneficial for your health in the long run. For one, you’re reducing the dependency on an external stimulant to keep you awake and energized throughout the day.

There are also other potential benefits of giving up on caffeine, such as:

Improved sleep

Caffeine is known to disrupt sleep as they are a stimulant. One study found that consumption of caffeine reduced the total sleep duration by 45 minutes and the efficiency of sleep by up to 7%.

Caffeine blocks adenosine receptors in the brain, which is meant to promote sleep. For it not to affect sleep, it has to be consumed at least 8.8 hours before bedtime or removed from your routine [4].

Reduced anxiety

Studies also found that consuming caffeine increases the risk of anxiety. A low dose of coffee increases the risk of anxiety moderately while a higher dose of coffee increases the risk of anxiety significantly, especially when it is more than 400 mg [5].

For those with anxiety disorder, consuming a lesser amount of caffeine or not consuming it at all can help you to better cope with your symptoms.

Better digestive health

Consuming caffeine may not be the best for your digestive health for a number of reasons. It is a natural laxative, stimulating your bowels. For those who struggle with constipation, consuming caffeine may be beneficial. However, for those with sensitive stomachs, you may want to consider overactivating it.

Drinking too much caffeine can also trigger GERD or acid reflux. Overall, it’s best to avoid caffeinated products such as coffee, tea, or energy drinks if you know that you are more sensitive to the effects.

Lowered blood pressure

Caffeine may also increase blood pressure levels, depending on how often you drink it and the ingredients that are present in the caffeinated beverages. That said, it is hard to say whether the consumption of coffee is linked to the risk of developing coronary heart disease or stroke.

Just to be on the safe side, try to avoid consuming caffeine if it isn’t necessary to maintain healthy blood pressure [6].

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Tips on How to Manage Caffeine Withdrawal Symptoms

If you’re cutting out caffeine and going through the caffeine withdrawal phase right now, here are some tips that can help you manage the symptoms better:

1. Exercise regularly: Exercising regularly can help to give you the energy boost that you need. That way, you don’t have to depend on caffeine for that extra boost.
2. Gradually reduce caffeine intake: Gradually reducing your caffeine intake over time can help you to prevent or minimize the intensity of caffeine withdrawal symptoms. It’s important to ease off slowly rather than go cold turkey.
3. Get enough sleep: Getting enough sleep is also essential. When you’re gradually decreasing your caffeine intake, you may experience increased fatigue and headaches. Thus, you want to ensure that you are getting at least 7 hours of sleep per night.
4. Focus on good hydration: Drinking plenty of water can help to reduce the headaches and tiredness associated with caffeine withdrawal. Being dehydrated will only worsen the symptoms that you feel.

How long does it take to feel normal after quitting caffeine?

It may take anywhere between 2 days to 9 days to feel normal after stopping caffeine. Some individuals may take a longer time depending on how they have been consuming caffeine and the severity of caffeine dependence.

Getting Support for Caffeine Withdrawal

Caffeine withdrawal can be tough, especially if you’ve been relying on it to get through your day. Symptoms like headaches, fatigue, irritability, and brain fog are real and can make you feel out of it. Fortunately, you don’t always have to struggle alone.

Here are some ways to get support for your caffeine withdrawal symptoms:

• Speak to a healthcare professional: Speaking to a healthcare professional could be beneficial if you’re facing intense withdrawal symptoms. Your doctor can offer proper advice for you to wean off caffeine safely or address any underlying health conditions.
• Join a support group: Connecting with others who are going through the same experience can provide some comfort and relief to know that you are not alone. You can share your progress and get tips from others.
• Track your symptoms: There are a lot of apps these days, like the ShutEye® app, that allow you to journal and track your progress so that you can understand how far along you are in your journey.
• Seek support from your loved ones: Telling those around you what you’re experiencing can help them better understand what you’re going through and gain some encouragement.

Remember that withdrawal is temporary, and cutting back on caffeine can lead to better sleep, less anxiety, and more natural energy in the long run.

Conclusion

Caffeine withdrawal might feel frustrating and overwhelming as you’re going through it, but know that it is only a temporary process. Upon quitting it, you may notice some long-term benefits like improved sleep, lower anxiety, and a better overall well-being. Understanding how long caffeine withdrawal lasts and how to manage your symptoms can help you power through it more effectively.

If you’re ready to improve your sleep patterns and reduce your dependency on caffeine, try out the ShutEye® app. ShutEye® offers calming resources ranging from meditations to sleep sounds to support you in your journey. Try it today for FREE!

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