How to give up coffee

Millions of people around the world begin their day with a cup of coffee, believing that they cannot wake up without it. However, there are other ways to get going in the morning - to wake up naturally, without a dependence on coffee.


  • STEP 1: Motivate yourself to give up coffee. Keep in mind that coffee drinkers tend to be more groggy and sleepy in the morning than nondrinkers. You will eventually feel more awake and energetic than when you needed coffee to start the day.
  • STEP 2: Wean yourself slowly, especially if you drink several cups throughout the day.
  • STEP 3: Caffeine is addictive, and you may have withdrawal symptoms if you stop too abruptly. Symptoms are usually mild to severe headaches, fatigue, nausea and depression.
  • STEP 4: Gradually halve the amount of coffee you drink each day. For example, if you drink six cups a day, cut back to three, then one and a half, and so on. If you get withdrawal symptoms, do it more gradually.
  • STEP 5: As another approach, gradually replace your caffeinated coffee with decaf. Drink the same number of cups, but increase the decaf and decrease the regular coffee until you are drinking 100 percent decaf.
  • STEP 6: Get enough sleep at night. Most people need between 7 and 9 hours a night to feel rested.
  • STEP 7: Maximize your sleep. Keep your room dark and cool, eliminate or minimize noise, and sleep on a comfortable bed.
  • STEP 8: Speak to your doctor if you have problems with insomnia or other sleep disorders. Not sleeping soundly will keep you feeling groggy and tired in the morning.
  • STEP 9: Open the shades and turn on the lights when you get up in the morning.
  • STEP 10: Bright light signals your brain that it's time to wake up.
  • STEP 11: Eat a high-protein breakfast. Some researchers believe that protein will wake you up and keep you energized.
  • STEP 12: Avoid sugary pastries. They give you an energy surge and then a rapid slump.
  • STEP 13: Work out in the morning. Exercise will give you more energy.
  • STEP 14: Drink green tea if you still want some morning caffeine. It contains a much smaller amount than coffee, particularly drip coffee, and is a potent antioxidant and an all-around healthful drink.

Tips & Warnings

  • Having an occasional cup of coffee will not get you hooked on the coffee habit again.
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