When people think of going through withdrawals, they often think of drugs like heroin or alcohol. However, caffeine–a beverage consumed daily by an estimated 75-85% of U.S. adults–can also be physically addictive and result in withdrawal symptoms if a person stops consuming it.[1]

You might decide to cut back on caffeine if it’s causing sleep problems or anxiety, or if you just want to rely less on it for energy. Reducing your intake can improve your health and help you feel more balanced. But first, you have to get through the withdrawal symptoms that may appear when you cut back or stop.

In this blog, we’ll explore what caffeine withdrawal is, its symptoms, why it happens, and what real people say on Reddit about their experiences with quitting caffeine.

What Causes Caffeine Withdrawal?

Caffeine withdrawal happens when someone who regularly consumes caffeine suddenly stops or significantly reduces their intake. It’s a natural response from your body because caffeine is a stimulant that affects the central nervous system. Over time, your body becomes accustomed to its presence and relies on it to maintain normal functioning.

Caffeine is a stimulant that blocks adenosine receptors in your brain. Adenosine is a chemical that makes you feel tired, so when caffeine prevents it from binding, you feel more awake and alert. To compensate, your brain produces more adenosine receptors over time.

When you suddenly quit caffeine, those extra adenosine receptors are no longer blocked. This leads to a flood of adenosine activity, making you feel overly tired and sluggish. Your body also takes time to readjust to functioning without caffeine, which is why withdrawal symptoms can last for varying lengths of time.

Common Caffeine Withdrawal Symptoms

Caffeine withdrawal symptoms can vary from person to person, but common ones include both physical and mental effects. Symptoms regularly include:

• Headaches
• Fatigue
• Irritability
• Mood swings
• Difficulty concentrating
• Low energy levels
• Drowsiness
• Depression
• Anxiety
• Nervousness
• Muscle pain
• Stiffness
• Nausea
• Upset stomach

If you’re reducing caffeine, tapering off gradually rather than quitting abruptly can help minimize these withdrawal effects.

What Reddit Users Say About Caffeine Withdrawal

There is a discrepancy between what many online sources say about caffeine withdrawal and what some people experience. One user posted on the r/decaf subreddit asking other users about their experiences with withdrawal. They observed:

“I notice most scientific sources claim caffeine withdrawal lasts 2 to 9 days. in this subreddit however many people are saying they’re experiencing withdrawal weeks and months later.”

RagnarDaViking responded, “Well I think the month or more amount of withdrawal on this forum comes more from a mental and motivational perspective. Whereas those other sights talk more about the physical withdrawal lasting 2 to 14 days or whatever.. And a lot of people will say if you’re still feeling tired or shitty after a month, you might have underlying issues that the caffeine was masking..”

Miserable_Cheetah506 agreed, “Yeah the rough withdrawal is usually a week or two, but I think consensus around feeling tired seems to be it can last a couple of months. Makes sense because the brain/body probably won’t recover in just a month for some people who have relied on caffeine for many years. But I’d say if you’re not starting to improve after 2-3 months then something else must be up.”

Another user, Corbie, says “Took me 88 days to feel normal.”

In a different thread, a first-time Reddit user asked, “Heyho! this is my first Reddit post ever. I just wanted to ask how long your caffeine withdrawal symptoms lasted?”

Responses varied: 

• “5 months in for me and I still have a slight diziness and headache, chest tightness. Each week it gets less and less but at the rate iv been feeling better I am guessing 9 months to a year and il feel 100%. I was consuming 4 coffees a day on average for 22 years.” – Haigz41
• “I still have it after 9 months. Not depression, but definitely like fighting through fog. Sometimes a bit of a numb, tingling sensation in my head. It’s gotten better every month.” – MrBroFo
• “I had pretty severe withdrawal symptoms for the first week or two with headaches, no motivation, constantly sleeping, and for the first 3 days no pooping. But after 2 months, most of those symptoms are gone.” – random_whatever_00
• “After 1 month you BEGIN to feel relief. It can take up to a year” – markthelegacy
• “It took about a week for my energy and motivation to return.” – deleted profile
• “took me just a few days to start feeling more functional. but at like the 2-3 week mark, i started to feel big gains in energy, sleep quality etc.” deleted profile

Users note that the more caffeine you drink and the longer you’ve been drinking it, the more severe physical dependency you may have and the longer your symptoms may last.

Understanding the Caffeine Withdrawal Timeline

Caffeine has a relatively short half-life (3-5 hours), meaning its effects wear off quickly. After as little as 12-24 hours, withdrawal symptoms can appear. Most physical symptoms of caffeine withdrawal subside within a few days, but the psychological symptoms can last far longer. Some people feel better after one to two weeks, while others report that symptoms can last up to a year.

Several factors can influence how long caffeine withdrawal lasts and how severe the symptoms feel. People who drink several cups of coffee daily or consume high-caffeine energy drinks may experience more severe withdrawal compared to those with moderate intake. Additionally, the longer you’ve been consuming caffeine, the more your body adapts to it. Years of habitual use can lead to a more drawn-out withdrawal timeline.

How to Cope With Caffeine Withdrawal

Withdrawal isn’t dangerous for most people—it’s just uncomfortable and can be managed at home.

• Gradually reduce caffeine intake to avoid a sudden shock to your system.
• Stay hydrated, as dehydration can worsen symptoms.
• Get plenty of rest to counteract fatigue.
• Over-the-counter pain relievers can help with withdrawal headaches.
• Drink decaf to help satisfy cravings.
• If you’re used to having coffee every morning, replace it with a non-caffeinated tea or warm water with lemon to help maintain your ritual.

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At Moving Mountains Recovery, we believe that it is vital for treatment providers to assist clients in finding a passion for life. Our goal is to do just that; to guide our clients toward discovering something that gives them purpose. If you or a loved one is struggling with mental health or substance abuse, please contact us today to learn about your treatment options.