People everywhere enjoy caffeine on a regular basis–and more often than not, multiple times daily. However, there’s a point in time when you have to ask yourself if your habits love you as much as you love them. If caffeine is turning from an enjoyable ritual into a less-than-exciting habit, then it may be time to ask yourself if you’re consuming too much caffeine.
Today, we’ll discuss the benefits of reducing caffeine, and how to reduce caffeine in a sustainable, and enjoyable way.
*Photo courtesy of @freepik.PNG
Benefits of Reducing Caffeine
Everyone responds to caffeine differently. Too much caffeine for one person may be one serving per day, and too much caffeine for someone else may be four servings per day. The best way to know if caffeine is affecting you is to give yourself space to check in with your body about 30 minutes after caffeine consumption. Are you relaxed, anxious, clear-headed, experiencing busy brain, or jittery? If you feel great after your first cup, continue to check in with yourself after each serving of caffeine throughout the day. This is a great way to acknowledge what your tolerance is, and decide how many servings are actually, well, serving you.
If reducing caffeine is in your best interest, here are some great benefits to reinforce your new goal:
- Sleep
Caffeine may be a great tool for getting through the workday, but it can affect your brain and body long after that, too. One study found that the average half-life of caffeine is around 5.7 hours. [1] If you tend to have caffeine well into the afternoon, it may be affecting the quality of your sleep.
- Improve Mood
Even though caffeine may be your morning “happy juice”, is it giving you the same boost of joy in the long run? One study showed that regular caffeine consumption can play a role in chronic stress and mood disorders. [2]
- Blood Pressure
Studies show that caffeine can affect blood pressure levels, and play a role in overall cardiovascular health. Therefore, reducing caffeine may be beneficial for anyone trying to reduce blood pressure. [3]
How To Reduce Caffeine
The easy part about reducing caffeine is deciding you want to. The difficult part? Knowing how to reduce caffeine. Cutting it out cold turkey is not a sustainable option. It may work for a day or two, but out-of-the-blue restrictions are difficult to maintain. Instead, opt for a coffee alternative every so often. Below is a great, simple table for understanding how to reduce caffeine slowly and sustainably.
| Current Caffeine Intake | When to Swap for Coffee Alternative |
| 1 time per day | 2 to 3 times per week |
| 2 times per day | 1 time per day, 2 to 3 times per week |
| 3 times per day | 1 to 2 times per day, 3 to 4 times per week |
| 4 times per day | 2 to 3 times per day, 3 to 4 times per week |
Once this becomes your new routine, you can slowly increase the number of times you opt for a coffee alternative, if that’s your goal. Even if reducing caffeine forever doesn’t interest you, taking a break just a few times a year can make a difference.
Happy Sipping!
*Disclaimer
Dandy Blend is not a supplement or medicine. Any health related questions or concerns, we always recommend consulting with your primary care physician.
*Banner photo courtesy of @diana.grytsku.jpg
