{"id":67434,"date":"2022-08-22T00:00:00","date_gmt":"2022-08-22T00:00:00","guid":{"rendered":"https:\/\/nutritiouslf.wpenginepowered.com\/benefits-of-cutting-back-on-caffeine\/"},"modified":"2025-07-09T09:01:30","modified_gmt":"2025-07-09T13:01:30","slug":"benefits-of-cutting-back-on-caffeine","status":"publish","type":"post","link":"https:\/\/nutritiouslife.com\/drink-up\/benefits-of-cutting-back-on-caffeine\/","title":{"rendered":"Benefits of Cutting Back on Caffeine"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Whether you enjoy a warm cup of morning coffee or grab a mid-day caffeine pick-me-up, you\u2019re in the majority if you consume <\/span><i><span style=\"font-weight: 400;\">some<\/span><\/i><span style=\"font-weight: 400;\"> kind of caffeine each day. According to the <\/span><a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/caffeine\/#:~:text=In%20the%20U.S.%2C%20adults%20consume,healthy%20adults%20to%20consume%20daily.\"><span style=\"font-weight: 400;\">Harvard School of Public Health<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><span style=\"font-weight: 400;\">adults in the United States consume an average of 135 mg of caffeine daily which is about 1.5 cups of coffee.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Since the \u201cU.S. Food and Drug Administration considers <\/span><a href=\"https:\/\/www.fda.gov\/consumers\/consumer-updates\/spilling-beans-how-much-caffeine-too-much#:~:text=For%20healthy%20adults%2C%20the%20FDA,associated%20with%20dangerous%2C%20negative%20effects.\"><span style=\"font-weight: 400;\">400 milligrams<\/span><\/a><span style=\"font-weight: 400;\"> (about four 8 oz cups of brewed coffee) a safe amount of caffeine for healthy adults to consume daily,\u201d the average American actually drinks<\/span><i><span style=\"font-weight: 400;\"> less<\/span><\/i><span style=\"font-weight: 400;\"> than the suggested limit.<\/span><span style=\"font-weight: 400;\"> But, everyone metabolizes caffeine differently, and you may notice negative side effects of overdoing caffeine\u2014especially on days or weeks when you rely on a little extra for additional \u201cenergy\u201d.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Today, we\u2019re digging into caffeine metabolism, which foods and drinks contain caffeine, the benefits of cutting back on caffeine, and some healthy substitutes to try.<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">Caffeine Metabolism 101<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Humans metabolize caffeine rapidly\u2014absorbing 99 percent via the GI tract within 45 minutes of ingestion. Once absorbed, caffeine is distributed throughout the body and across the blood-brain barrier where it blocks the action of a <\/span><a href=\"https:\/\/www.jneurosci.org\/content\/31\/27\/10067#:~:text=Caffeine%2C%20the%20most%20widely%20used,arousal%20have%20not%20been%20identified.\"><span style=\"font-weight: 400;\">chemical called adenosine<\/span><\/a><span style=\"font-weight: 400;\"> and promotes wakefulness.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Enzymes called cytochrome P450 help to metabolize caffeine in your liver and people respond to it differently due to the <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK223808\/\"><span style=\"font-weight: 400;\">variations in the genes that code for cytochrome P450<\/span><\/a><span style=\"font-weight: 400;\">. Some individuals have genes that allow them to metabolize and process caffeine quickly. Slow metabolizers, on the other hand, notice the stimulating impacts of caffeine more intensely and need to limit consumption since their bodies take longer to eliminate it. Other factors that impact caffeine breakdown include gender, race, specific medications, altitude, and smoking status.<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">Which Foods and Drinks Contain Caffeine?<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Caffeine is found in drinks like coffee, tea, and espresso. It\u2019s also present in soda and energy drinks. Here\u2019s a quick breakdown of the caffeine content in standard-sized drinks:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 oz <\/span><b>energy shot <\/b><span style=\"font-weight: 400;\">contains around 200 mg caffeine\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">16 oz of an <\/span><a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/energy-drinks\/\"><b>energy drink<\/b><\/a><span style=\"font-weight: 400;\"> (the standard size!) contains around 170 mg caffeine<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">8 oz of <\/span><b>brewed<\/b> <b>coffee<\/b><span style=\"font-weight: 400;\"> contains around 95 mg caffeine<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1.5 oz of <\/span><b>expresso<\/b><span style=\"font-weight: 400;\"> contains around 65 mg caffeine<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">8 oz of <\/span><b>black tea <\/b><span style=\"font-weight: 400;\">contains around 47 mg caffeine<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">12 oz of <\/span><b>Coca Cola<\/b><span style=\"font-weight: 400;\"> contains around 40 mg caffeine<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">8 oz of <\/span><b>green tea <\/b><span style=\"font-weight: 400;\">contains around 28 mg caffeine\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Caffeine is also present in foods like dark chocolate (about 24 mg per gram), guarana beans (turned into a powder or extract and used in drinks and supplements), coffee-containing foods (like ice cream), and even <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4449949\/\"><span style=\"font-weight: 400;\">some brands of gum<\/span><\/a><span style=\"font-weight: 400;\">. Many supplements also contain caffeine.<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">Benefits of Cutting Back on Caffeine\u00a0<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You don\u2019t have to completely cut caffeine from your diet. There are some benefits to sipping small amounts of caffeine:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increased alertness<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improved athletic performance<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4490956\/\"><span style=\"font-weight: 400;\">Reduced inflammation<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/academic.oup.com\/jn\/article\/144\/6\/890\/4615979\"><span style=\"font-weight: 400;\">Boosted memory and thinking skills<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Aiding in weight loss through <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28446037\/\"><span style=\"font-weight: 400;\">appetite suppression<\/span><\/a><span style=\"font-weight: 400;\"> and <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6467726\/\"><span style=\"font-weight: 400;\">stimulating thermogenesis<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reduced risk of developing <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/20182026\/\"><span style=\"font-weight: 400;\">Alzheimer&#8217;s<\/span><\/a><span style=\"font-weight: 400;\"> or <\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/323396\"><span style=\"font-weight: 400;\">Parkinson&#8217;s disease<\/span><\/a><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">That being said, there is too much of a good thing, especially when it comes to caffeine. Limiting your intake may have some benefits:<\/span><\/p>\n<ul>\n<li><b>Decreased anxiety: <\/b><span style=\"font-weight: 400;\">The boost of energy from caffeine can <\/span><a href=\"https:\/\/www.cambridge.org\/core\/journals\/advances-in-psychiatric-treatment\/article\/neuropsychiatric-effects-of-caffeine\/7C884B2106D772F02DA114C1B75D4EBF\"><span style=\"font-weight: 400;\">cause anxiety-like symptoms<\/span><\/a><span style=\"font-weight: 400;\"> like jitters, nervousness, and heart palpitations.<\/span><\/li>\n<li><b>Lower blood pressure:<\/b><span style=\"font-weight: 400;\"> Caffeine may cause a <\/span><a href=\"https:\/\/www.tandfonline.com\/doi\/full\/10.1080\/14779072.2017.1287563\"><span style=\"font-weight: 400;\">spike in your blood pressure<\/span><\/a><span style=\"font-weight: 400;\"> after consumption. For some people, this effect is short-lived. For others (and for chronic caffeine drinkers), this impact may be more long-term.<\/span><\/li>\n<li><b>Pearly whites: <\/b><span style=\"font-weight: 400;\">Coffee can stain your teeth by seeping through the tiny pores in your tooth enamel.<\/span><i><span style=\"font-weight: 400;\"> *Pro-tip: drink from a straw to avoid the unwanted teeth staining and brush your teeth ASAP after sipping.<\/span><\/i><\/li>\n<li aria-level=\"1\"><b>Better sleep: <\/b><span style=\"font-weight: 400;\">Caffeine <\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S1087079207000937\"><span style=\"font-weight: 400;\">may impact your sleep-wake cycles<\/span><\/a><span style=\"font-weight: 400;\"> and make it tougher to fall and stay asleep. This typically means less zzz\u2019s, more sleepiness, and\u2014as a result\u2014a higher dependence on caffeine. Caffeine has a half-life of about <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK223808\/#:~:text=The%20mean%20half%2Dlife%20of,et%20al.%2C%201989).\"><span style=\"font-weight: 400;\">5 hours<\/span><\/a><span style=\"font-weight: 400;\"> for a healthy individual. So, even if you think you\u2019re giving yourself plenty of time before bed, that 2 pm pick-me-up could still impact your sleep.<\/span><\/li>\n<li aria-level=\"1\"><b>Lower calorie intake:<\/b><span style=\"font-weight: 400;\"> Sugary Starbucks lattes, Monster energy drinks, and Dunkin\u2019 frappuccinos pack a calorie punch. Although we recommend staying away from these sugary, processed drinks regardless of the caffeine, it&#8217;s still important to be <\/span><i><span style=\"font-weight: 400;\">aware<\/span><\/i><span style=\"font-weight: 400;\"> of how quickly caffeine-containing drinks add up. (Did you know that a standard Starbucks Latte contains around 220 calories?)<\/span><\/li>\n<li aria-level=\"1\"><b>Saving money: <\/b><span style=\"font-weight: 400;\">You may think a local coffee shop pit stop on the way to work is no big deal. What\u2019s $5.00 after all? But, if you drink coffee five days per week, 52 weeks per year, that\u2019s $1,300 in coffee a year!<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Other important reasons to <\/span><a href=\"https:\/\/my.clevelandclinic.org\/health\/articles\/15496-caffeine-how-to-hack-it-and-how-to-quit-it\"><span style=\"font-weight: 400;\">cut back on caffeine<\/span><\/a><span style=\"font-weight: 400;\"> may include pregnancy, breastfeeding, irregular heartbeat, and high blood pressure.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, if you are noticing more jitteriness, you\u2019re dealing with chronic or acute stress, your anxiety is high, or you\u2019re having trouble falling and staying asleep, try cutting back on caffeine and assess how these symptoms change.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If none of these symptoms apply to you and you\u2019re within the FDA recommendation of 400mg per day, you may not need to adjust a thing.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Related: <\/span><\/i><a href=\"https:\/\/nutritiouslife.com\/drink-up\/is-coffee-healthy\/\"><i><span style=\"font-weight: 400;\">The Surprising Truth About Your Coffee Habits\u00a0<\/span><\/i><\/a><\/p>\n<h2><span style=\"font-weight: 400;\">How To Cut Back On Caffeine<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Start by figuring out how much caffeine you consume each day. Then, assess where you want to be and cut back slowly if you think it\u2019s worth your while.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are a few things you can <\/span><i><span style=\"font-weight: 400;\">add<\/span><\/i><span style=\"font-weight: 400;\"> to your routine to help you move away from relying on caffeine quite so much.\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Get more sunshine: The sun is a big source of Vitamin D. A few minutes of sun rays in the morning can help combat the <\/span><a href=\"https:\/\/thesleepdoctor.com\/sleep-hygiene\/\"><span style=\"font-weight: 400;\">fatigue you might feel as your roll out of bed. Sun exposure also helps correct wonky sleep patterns.<\/span><\/a><span style=\"font-weight: 400;\">\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Replace with decaf alternatives: Swap out that second cup of coffee for herbal tea, hot lemon water, or simply abig glass of water.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/nutritiouslife.com\/sleep-deep\/\"><span style=\"font-weight: 400;\">Sleep Deep<\/span><\/a><span style=\"font-weight: 400;\">: Make sure you are setting yourself up for success and consistently get 7-8 hours of sleep per night. When you\u2019re better rested, you\u2019re less likely to feel the need to sip caffeine several times a day.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/nutritiouslife.com\/drink-up\/\"><span style=\"font-weight: 400;\">Drink More<\/span><\/a><span style=\"font-weight: 400;\">: Staying hydrated can help boost your energy levels. Change up your water bottles, set a daily intake, and get after it!\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/nutritiouslife.com\/sweat-often\/\"><span style=\"font-weight: 400;\">Sweat Often<\/span><\/a><span style=\"font-weight: 400;\">: Have you ever felt a jolt of energy after a workout or after a stroll around the block? <\/span><span style=\"font-weight: 400;\">When you work out, <\/span><a href=\"https:\/\/www.issaonline.com\/blog\/post\/how-to-exercise-to-increase-energy-and-beat-fatigue\"><span style=\"font-weight: 400;\">your body releases hormones such as epinephrine and norepinephrine<\/span><\/a><span style=\"font-weight: 400;\">. Although these are stress hormones &#8211; they energize you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/nutritiouslife.com\/love-more\/\"><span style=\"font-weight: 400;\">Love More<\/span><\/a><span style=\"font-weight: 400;\">: Having more sex can help you sleep better and releases feel-good hormones that boost overall energy.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/nutritiouslife.com\/eat-empowered\/\"><span style=\"font-weight: 400;\">Eat Empowered<\/span><\/a><span style=\"font-weight: 400;\">: Your diet can directly impact your energy levels. Eat more whole foods and cut out the processed junk. <\/span><a href=\"https:\/\/nutritiouslife.com\/eat-empowered\/energy-boosting-nutrients-tired\/\"><span style=\"font-weight: 400;\">These energy-boosting foods<\/span><\/a><span style=\"font-weight: 400;\"> are a great place to start.<\/span><\/li>\n<\/ul>\n<h2><span style=\"font-weight: 400;\">Minimizing Caffeine Withdrawal Symptoms<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Headaches are one of the most commonly reported side effects of caffeine withdrawal due to <\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/326950#causes\"><span style=\"font-weight: 400;\">caffeine\u2019s vasoconstrictive effect<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you regularly consume caffeine, your blood vessels become accustomed to it. On the flip side, when you reduce caffeine, blood vessels widen. <\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/326950#causes\"><span style=\"font-weight: 400;\">This reaction is significant because <\/span><span style=\"font-weight: 400;\">blood vessels tend to enlarge<\/span> <span style=\"font-weight: 400;\">before the onset of certain types of headaches.<\/span><\/a><span style=\"font-weight: 400;\"> Interesting!\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Focusing on the list above\u2014hydration, sleep, and cutting back slowly\u2014is your best bet at cutting back on caffeine and reducing withdrawal symptoms.<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">Healthier Caffeine Options\u00a0<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Whether you\u2019re trying to skip out on caffeine altogether or need some lower caffeine suggestions, we have some ideas for you.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These <\/span><a href=\"https:\/\/nutritiouslife.com\/drink-up\/hot-drinks-wellness-lattes\/slide\/yerba-mate-cashew-latte\/\"><span style=\"font-weight: 400;\">healthy hot drinks and wellness lattes<\/span><\/a><span style=\"font-weight: 400;\"> are a delicious way to replace your cup of joe in the morning. Hot lemon water is also a fan favorite as an AM drink to help boost energy levels, sans caffeine.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are also easy switches you can make to lower your caffeine intake. For example, switch to one espresso shot mixed with steamed milk (~65 mg caffeine) instead of a full cup of coffee (~95 mg for 8 oz).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That is what it is all about, right? Healthier switches to help you live your most Nutritious Life. As most people will notice positive side-effects from cutting back on caffeine (even if you\u2019re not <\/span><i><span style=\"font-weight: 400;\">technically<\/span><\/i><span style=\"font-weight: 400;\"> overdoing it), we recommend giving it a try and seeing how you feel!<\/span><\/p>\n<p><em>(Image: Shutterstock)<\/em><\/p>\n<div class=\"gsp_post_data\" \r\n\t            data-post_type=\"post\" \r\n\t            data-cat=\"drink-up,sleep-deep\" \r\n\t            data-modified=\"120\"\r\n\t            data-created=\"1661126400\"\r\n\t            data-title=\"Benefits of Cutting Back on Caffeine\" \r\n\t            data-home=\"https:\/\/nutritiouslife.com\"><\/div>","protected":false},"excerpt":{"rendered":"<p>Whether you enjoy a warm cup of morning coffee or grab a mid-day caffeine pick-me-up, you\u2019re in the majority if you consume some kind of caffeine each day. According to the Harvard School of Public Health, adults in the United States consume an average of 135 mg of caffeine daily which is about 1.5 cups of coffee. Since the \u201cU.S. Food and Drug Administration considers 400 milligrams (about four 8 oz cups of brewed coffee) a safe amount of caffeine for healthy adults to consume daily,\u201d the average American actually drinks less than the suggested limit. But, everyone metabolizes caffeine differently, and you may notice negative side effects of overdoing caffeine\u2014especially on days or weeks when you rely on a little extra for additional \u201cenergy\u201d.\u00a0 Today, we\u2019re digging into caffeine metabolism, which foods and drinks contain caffeine, the benefits of cutting back on caffeine, and some healthy substitutes to try. Caffeine Metabolism 101 Humans metabolize caffeine rapidly\u2014absorbing 99 percent via the GI tract within 45 minutes of ingestion. Once absorbed, caffeine is distributed throughout the body and across the blood-brain barrier where it blocks the action of a chemical called adenosine and promotes wakefulness.\u00a0 Enzymes called cytochrome P450 help to metabolize caffeine in your liver and people respond to it differently due to the variations in the genes that code for cytochrome P450. Some individuals have genes that allow them to metabolize and process caffeine quickly. Slow metabolizers, on the other hand, notice the stimulating impacts of caffeine more intensely and need to limit consumption since their bodies take longer to eliminate it. Other factors that impact caffeine breakdown include gender, race, specific medications, altitude, and smoking status. Which Foods and Drinks Contain Caffeine? Caffeine is found in drinks like coffee, tea, and espresso. It\u2019s also present in soda and energy drinks. Here\u2019s a quick breakdown of the caffeine content in standard-sized drinks: 2 oz energy shot contains around 200 mg caffeine\u00a0 16 oz of an energy drink (the standard size!) contains around 170 mg caffeine 8 oz of brewed coffee contains around 95 mg caffeine 1.5 oz of expresso contains around 65 mg caffeine 8 oz of black tea contains around 47 mg caffeine 12 oz of Coca Cola contains around 40 mg caffeine 8 oz of green tea contains around 28 mg caffeine\u00a0 Caffeine is also present in foods like dark chocolate (about 24 mg per gram), guarana beans (turned into a powder or extract and used in drinks and supplements), coffee-containing foods (like ice cream), and even some brands of gum. Many supplements also contain caffeine. Benefits of Cutting Back on Caffeine\u00a0 You don\u2019t have to completely cut caffeine from your diet. There are some benefits to sipping small amounts of caffeine: Increased alertness Improved athletic performance Reduced inflammation Boosted memory and thinking skills Aiding in weight loss through appetite suppression and stimulating thermogenesis Reduced risk of developing Alzheimer&#8217;s or Parkinson&#8217;s disease That being said, there is too much of a good thing, especially when it comes to caffeine. Limiting your intake may have some benefits: Decreased anxiety: The boost of energy from caffeine can cause anxiety-like symptoms like jitters, nervousness, and heart palpitations. Lower blood pressure: Caffeine may cause a spike in your blood pressure after consumption. For some people, this effect is short-lived. For others (and for chronic caffeine drinkers), this impact may be more long-term. Pearly whites: Coffee can stain your teeth by seeping through the tiny pores in your tooth enamel. *Pro-tip: drink from a straw to avoid the unwanted teeth staining and brush your teeth ASAP after sipping. Better sleep: Caffeine may impact your sleep-wake cycles and make it tougher to fall and stay asleep. This typically means less zzz\u2019s, more sleepiness, and\u2014as a result\u2014a higher dependence on caffeine. Caffeine has a half-life of about 5 hours for a healthy individual. So, even if you think you\u2019re giving yourself plenty of time before bed, that 2 pm pick-me-up could still impact your sleep. Lower calorie intake: Sugary Starbucks lattes, Monster energy drinks, and Dunkin\u2019 frappuccinos pack a calorie punch. Although we recommend staying away from these sugary, processed drinks regardless of the caffeine, it&#8217;s still important to be aware of how quickly caffeine-containing drinks add up. (Did you know that a standard Starbucks Latte contains around 220 calories?) Saving money: You may think a local coffee shop pit stop on the way to work is no big deal. What\u2019s $5.00 after all? But, if you drink coffee five days per week, 52 weeks per year, that\u2019s $1,300 in coffee a year! Other important reasons to cut back on caffeine may include pregnancy, breastfeeding, irregular heartbeat, and high blood pressure. So, if you are noticing more jitteriness, you\u2019re dealing with chronic or acute stress, your anxiety is high, or you\u2019re having trouble falling and staying asleep, try cutting back on caffeine and assess how these symptoms change. If none of these symptoms apply to you and you\u2019re within the FDA recommendation of 400mg per day, you may not need to adjust a thing. Related: The Surprising Truth About Your Coffee Habits\u00a0 How To Cut Back On Caffeine Start by figuring out how much caffeine you consume each day. Then, assess where you want to be and cut back slowly if you think it\u2019s worth your while. There are a few things you can add to your routine to help you move away from relying on caffeine quite so much.\u00a0 Get more sunshine: The sun is a big source of Vitamin D. A few minutes of sun rays in the morning can help combat the fatigue you might feel as your roll out of bed. Sun exposure also helps correct wonky sleep patterns.\u00a0 Replace with decaf alternatives: Swap out that second cup of coffee for herbal tea, hot lemon water, or simply abig glass of water. Sleep Deep: Make sure you are setting yourself up for success and consistently get 7-8 hours of sleep per night. When you\u2019re better rested, you\u2019re less likely<\/p>\n","protected":false},"author":1,"featured_media":68814,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[20,10],"tags":[3886,3892,3887,3891,1157,3124,3889,3888,3890,2578],"class_list":["post-67434","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-drink-up","category-sleep-deep","tag-benefits-of-cutting-back-on-caffeine","tag-caffeine-alternatives","tag-caffeine-and-anxiety","tag-energy-without-caffeine","tag-healthy-habits","tag-mindful-drinking","tag-quit-coffee-benefits","tag-reduce-caffeine-intake","tag-sleep-and-caffeine","tag-wellness-tips"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.9 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Benefits of Cutting Back on Caffeine The Benefits of Quitting Caffeine<\/title>\n<meta name=\"description\" content=\"Is quitting caffeine good for you? 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