No caffeine
Personal Experience
I’ve had trouble with sleep for as long as I can remember, falling asleep or staying asleep, my anti-sleep spirit makes no difference. It’s just always been part of my life as a teen and adult, and I’d almost resigned myself to it. Then, one day, I decided to stop drinking coffee after 2 PM to see if it would help. And this led to slowly cutting caffeine completely.
Before that, coffee was basically my lifeline, it can be so amazing when brewed properly. I wasn’t just drinking it; I was kinda relying on it. I’d buy mochas coffee almost daily, spending way too much on shit-quality brews from the nearest café. Back then, I was living in a van in Vancouver. Making coffee wasn’t impossible, but it was a pain, so I was dropping $5 on coffee every morning, often twice, like it was some kind of essential expense, even though it was just overpriced sugar water.
When I stopped, the first few days were rough. Headaches pounded like a bad hangover, I’d crash randomly during the day, even after a decent night’s sleep, and my digestion was a mess. The worst tho was that I was missing the ritual. I’m a sucker for routines, and my coffee routine was sacred: grabbing my overpriced cup, sipping it on the way to work, and sharing a quick chat with the baristas. Without that, mornings felt hollow.
The headaches were killer, but the hardest part was losing my seven sips of sanity before the chaos of my day. At the time I worked with homeless youth and the whole bullshit system around the “support” offered to them. Yo! I was constantly yawning while talking to them or focussing on how shitty I felt. Like, come on, how disrespectful is that? Luckily I had a great coworker and I was able to power through it, one day at a time.
After a week or so, things started to shift. Honestly, sleep didn’t improve, but I had more energy during the day. My mind felt sharper, my focus more tuned in. I wasn’t constantly yawning mid-conversation anymore, and my days didn’t feel like I was dragging a ton of bricks behind me. And, saving $20–$25 a week! That added up fast, especially since I was saving to move to Ireland at the time.
Still, I won’t lie, giving up coffee wasn’t just about quitting caffeine. It was about losing the comfort of my routine, the taste, the RITUAL!! I didn’t miss spending money on ordinary expensive coffee, though, and I didn’t miss being glued to the habit. I went cold turkey, drank more water, and stayed caffeine-free for over three months before my first coffee. That day was fucking, insane. One coffee, and I was vibrating like I’d taken a rails of cocaine. My coworkers were shook it was kinda hilarious hahaha!
These days, I drink coffee again, but it’s different. I limit myself to one a day, have it about an hour and a half after waking up, and skip the sugar overload… Most of the time. Rarely, I buy coffee out and I get never get second coffee after 2PM. Cutting caffeine taught me that I don’t need it, but I do, want it.
How to Keep It Up
- Use Your Planner: Write down your caffeine goals and track your progress. Seeing the streak of caffeine-free days can be incredibly motivating.
- Incorporate New Rituals: Swap your coffee routine for something else, a morning walk, a breakfast smoothie can fill that gap, or mix it up with another challenge!
- Delay Your First Coffee: If quitting cold turkey feels daunting, start by drinking your first coffee 1.5–2 hours after waking up. This reduces dependency on that immediate morning fix and prevents crashes.
- Stay Hydrated: Carry a water bottle with you at all times. Staying hydrated not only keeps your brain sharp but also helps reduce withdrawal headaches.
- Plan for Substitutes: Replace coffee with herbal teas or decaf options to ease the habit without the caffeine hit.
- Power Through Withdrawal: Expect headaches or fatigue in the first week. Remind yourself that these are temporary and will pass with time. If you can, avoid relying on painkillers, embracing the mild discomfort can serve as a powerful reminder of your resilience and progress.
- Save the Money: Track how much you’re saving each week by not buying coffee. Reward yourself with something fun after a month.
Abrasive Truth
If you’re one of those people who says, "Don’t talk to me before I’ve had my coffee," it’s time to get over yourself. That attitude isn’t about the coffee; it’s about your lack of self-control and inability to manage your morning grumpiness. Let’s be real: no one wants to crawl out of a warm bed, leave their cozy spot (or someone lovely beside them), and face a day full of responsabilities. But hiding behind a cup of coffee as your excuse? That’s just weak.
The Facts
- Improved Sleep Quality: Excessive caffeine consumption can negatively impact sleep quality. A study published in Risk Management and Healthcare Policy found that caffeine intake, especially in the afternoon and evening, can lead to difficulties in falling asleep and decreased sleep efficiency. Reducing or eliminating caffeine can enhance sleep quality and overall daytime functioning. (LINK)
- Reduced Anxiety Levels: Caffeine is a central nervous system stimulant that can increase anxiety in some individuals. Healthline reports that reducing caffeine intake may help lower anxiety levels, as caffeine can exacerbate symptoms such as nervousness and restlessness. (LINK)
- Decreased Headache Frequency: Caffeine withdrawal is associated with headaches, fatigue, and decreased alertness. A review in Psychiatry and Clinical Neurosciences indicates that reducing caffeine intake can decrease the frequency of headaches, particularly in individuals prone to migraines. (LINK)
- Enhanced Nutrient Absorption: Caffeine can interfere with the absorption of certain nutrients, such as calcium and iron. Eliminating caffeine may improve digestive health and nutrient absorption, contributing to overall well-being. (LINK)
Podcast
The Anxiety Podcast: Why You Should Quit Coffee