Do you want to use less caffeine? 5 small changes to make.

Many people mention coffee (the most popular caffeinated drink for Americans), soft drinks such as Diet Coke and even energy drinks to give them the boost they need to get through the day, whether that’s first thing in the morning or when the 3 p.m. slump hits. According to the American Medical Association, about 85% of American adults consume 135 milligrams of caffeine dailywhich is approximately the amount in a 12 ounce cup of coffee. While no one is suggesting saying goodbye to your daily cup of coffee, it is good for youthere are some benefits to cutting back on caffeine. Here’s why it’s a good idea for some – and how you can do it.

Why you might want to cut back on caffeine

Dr. Rohit Vuppulurian interventional cardiologist, tells Yahoo Life that caffeine is safe to use in moderation – less than 400 mg per dayaccording to the FDA, which is the equivalent of about two or three 12-ounce cups of coffee. Some reports show that caffeine may have health benefits, including: improved cognitive function as well as reduced risk of diseases such as Parkinson’s And type 2 diabetes.

However, caffeine, especially if used in excess, can cause unwanted side effects, such as “insomnia, digestive problems, increased blood pressure and faster heart rate,” says Vuppuluri. In very rare cases, too much caffeine can occur can be fatal.

One of the biggest drawbacks to caffeine is its potential to disrupt your sleep, especially if you drink it closer to bedtime. Dr. Laura Purdya specialist in family medicine, tells Yahoo Life that caffeine generally stays in your body for about five hours. But for some it may take even longer. That can make it harder to fall asleep or stay asleep, which can hinder a good night’s sleep. And if you don’t sleep well, you’re more likely to turn to caffeine to stay alert the next day, creating a vicious cycle.

How to Cut Back on Caffeine

If you try to reduce your caffeine intake or cut it out completely, you may experience withdrawal symptoms, especially if you are a regular drinker. Purdy says this can look like “brain fog, fatigue, irritability and difficulty concentrating, along with headaches.” These symptoms can start without caffeine within the first 12 hours and can take up to 10 days.

Here are some expert tips for cutting back:

Set a realistic goal

Vuppuluri says it’s important to assess how much caffeine you drink daily, and then set a goal for how much coffee you want to consume. So if you regularly drink four cups of coffee a day, you can make it a goal to get back to just one cup of coffee in the morning – and give yourself a week or two to reach that goal by reducing the number of cups you drink. that you drink slowly. a day in time.

First, cut out the caffeine in the afternoon

Many people turn to caffeine in the morning as a pick-me-up, so if you’re just starting to reduce your caffeine intake, try cutting it out in the afternoon first. Tiffany Maa sports medicine dietitian, tells Yahoo Life. This can ultimately break the vicious cycle of not getting enough sleep due to caffeine and fueling yourself with more caffeine the next day to stay alert.

Don’t change too much at once

Sometimes a caffeine habit is part of a pleasant routine, such as drinking a hot cup of coffee in the morning while reading the newspaper. If you stop drinking coffee altogether, you may not only miss the energizing effects but also the happiness boost of your morning ritual. Instead, Vuppuluri says, you can gradually reduce your caffeine intake with simple steps, such as mixing your regular coffee with decaf. You can then use less and less caffeine over time.

If soda is your vice, swap your caffeinated cola for a caffeine-free variety. The same goes for tea: while green, white, oolong and black tea contain caffeine (albeit less than coffee). at 14 to 60 mg per cup), herbal tea is naturally caffeine-free and therefore a good choice if you want to drink something warm.

Switch to a lower caffeine version of your favorites

If cutting out caffeine completely isn’t your goal, you can switch to drinks that contain less caffeine overall and make them part of your permanent routine. Purdy suggests replacing a high-caffeine drink with one with less caffeine. such as green tea instead of coffeewhich has approximately 30 to 50 mg caffeine per cup compared to coffee is 70 to 140 mg per typical brewed cup.

Manage your withdrawal symptoms

Vuppuluri recommends paying attention to withdrawal symptoms, such as headaches, fatigue or irritability, which are common when reducing caffeine intake. Preparing for these symptoms may keep you from drinking another cup of coffee to avoid the side effects.

First, manage your stress and sleep, which can lead to stress all these symptoms feel much worse. If you are experiencing headaches, you can take an over-the-counter pain reliever and drink plenty of water to prevent dehydration, especially if your caffeinated drinks make up a large portion of your daily fluid intake.

Since caffeine is a stimulant, so is you You may feel uncomfortable, unmotivated, or even a little grumpy when cutting back. This is because caffeine temporarily increases dopamine levels, a neurotransmitter that plays a role in mood, motivation and happiness, and reducing caffeine can lead to a drop in these levels. Physical activity – such as taking a walk or taking your favorite exercise class – can help combat these symptoms.

Withdrawal symptoms are also temporary: the unpleasant effects should wear off within 10 days, at which point you may find that you’re not as inclined to reach for that cup of coffee.