If you need at least 800mg or more of coffee or caffeine to get through your day, you may have a problem. Caffeine is associated with nervousness, anxiety, shakiness and poor sleep and therefore weaning yourself off caffeine can help you feel relaxed and calm. Here are a few ways to reduce your caffeine intake.
Analyze your caffeine intake – Start off by calculating how many caffeine drinks you consume and the average number of milligrams of caffeine per day. Often caffeine is disguised in soft drinks, chocolate, biscuits, cereals, etc., so remember to read your labels.
Cut back gradually – Going cold turkey on caffeine can cause withdrawal symptoms like pounding headaches, fatigue, and an inability to concentrate. Start by reducing your cups of coffee by one a week and adding herbal teas to the mix. If you drink sodas, look at flavored drinking water instead.
Caffeinate wisely – Caffeine when used right can give you a boost in productivity. Therefore, include a cup of coffee before a grueling work day, a meeting or before your weights session to enhance your energy and concentration.
Go for an espresso shot – An espresso shot will contain half the amount of caffeine compared to a cup of regular coffee. It will also give you a caffeine hit without taxing your system.
Try coffee-like alternatives – Caffeine-free herbal teas now come in a long list of flavors and can be a tasty alternative to coffee. Other alternatives like black tea and green tea will give you about 40mg to 60mg of caffeine, which is a lot less than a cup of coffee which is 100mg to 200 mg per cup.