How to stop caffeine jitters: 7 tips to help you calm down
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Discover what causes caffeine jitters and the common symptoms to look out for. Plus, how to stop caffeine jitters and tips to help prevent them in the future.
For many of us, caffeine plays a big role in our daily lives and routines. You might start each morning with a cup of coffee (or two), grab a soda for an afternoon pick-me-up, or reach for an energy drink to help you power through a late-night study session. However, it’s possible to overdo it on caffeine consumption, and when that happens, you may find yourself dealing with an unpleasant feeling — caffeine jitters.
You know, the feeling of being so anxious and shaky that it feels like you might just vibrate out of your body. Luckily, there are ways to curb that reaction to caffeine — and avoid it altogether.
What causes caffeine jitters?
Caffeine is a powerful stimulant that primarily affects the central nervous system. Essentially, it blocks the action of adenosine — a brain chemical that promotes relaxation and sleepiness. Normally, adenosine levels build up in your brain throughout the day, making you feel tired, but caffeine can prevent this from happening. Instead, it increases the release of other neurotransmitters like dopamine and norepinephrine, which can make you feel more alert and awake. When this stimulation is too strong, you may experience caffeine jitters.
Several factors influence how caffeine affects you
Age: As you get older, your body's ability to metabolize caffeine may slow down, making you more susceptible to its jittery effects.
Metabolism: People with faster metabolisms can process caffeine more quickly, but this can also mean the stimulant effects hit harder and faster.
Medication: Certain medications can increase your sensitivity to caffeine, such as some antidepressants and antibiotics.
Genetics: Genetic variations can make some people more sensitive to caffeine's effects.
7 symptoms of caffeine jitters
Experiencing any of these signs may show it’s time to reduce your caffeine or find ways to ease its effects.
Shaky hands: Overstimulated nervous system, leading to increased muscle activity and lack of coordination
Nervousness: Heightened anxiety levels, making you feel nervous or on edge
Racing heart: A rapid heartbeat or heart palpitations, caused by increased adrenaline production
Sweating: Increased sweating, even if you're not physically active, from your body's heightened response to adrenaline
Upset stomach: Discomfort, nausea, or diarrhea can all result from excess caffeine consumption
Irritability: Increased irritability or frustration
Insomnia: Difficulty falling asleep or staying asleep, leading to insomnia
How to stop caffeine jitters: 8 tips
Stop the caffeine jitters in their tracks with these helpful tips that emphasize hydrating, properly fueling yourself, and fresh air.
1. Drink water
Hydrating is one of the quickest ways to start flushing caffeine out of your system. Water can help dilute the caffeine in your body, which can reduce the intensity of the jitters. Drink a few glasses of water over the course of an hour.
2. Eat
Eating a meal or a snack at the same time you consume caffeine can slow down the absorption of the caffeine. Eat foods high in fiber or protein because they’re digested more slowly, which can help reduce the rapid effects of caffeine.
💙 Learn more about the benefits of eating when you need to in Why You Eat, led by Michelle May, MD.
3. Take a walk
Physical activity can help reduce anxiety and “burn off”, or down regulate, the increased levels of adrenaline caused by caffeine. A walk can be effective in helping you calm down, get fresh air, and regain control over your symptoms.
💙 Join Mel Mah in Walk it Out, a mindful movement sequence that gets your blood pumping even if you’re unable to take your walk outdoors.
4. Practice deep breathing
Deep breathing exercises can activate your body's relaxation response. Inhale slowly through your nose for a count of four, hold your breath for four, then exhale slowly through your mouth for four. Repeat this several times to help lower your heart rate and reduce nervousness.
💙 Learn to steady your body and mind using the Anchoring with the Breath exercise.
5. Rest
Even if you can't fall asleep, resting in a quiet, dark room can help your body relax and reduce overstimulation.
💙 Try Bedtime Body Scan, a relaxing 30-minute guided meditation aimed to help you relax and focus on your body while guiding you into sleep.
6. Avoid more caffeine
Don’t consume more caffeine until your symptoms have subsided. Avoid coffee, tea, and energy drinks, and watch out for medications that contain caffeine.
7. Try herbal teas
Sip herbal tea, like chamomile or peppermint. These teas have calming properties that may help counteract the effects of caffeine to soothe your nerves and help you relax.
8. Know your limits
Pay attention to how much caffeine you consume and how it makes you feel. If you notice that even small amounts of caffeine make you jittery, cut back to match your personal tolerance, so you can enjoy its benefits without the side effects.
💙 Establish boundaries with yourself and address your Cravings if you find yourself missing caffeine once you begin to reduce your intake.
Adopting healthier habits to prevent caffeine jitters
By choosing the right caffeine habits for your daily routine, you can significantly reduce the likelihood of jitters and promote a healthier, more balanced lifestyle too.
Gradually reduce caffeine intake: Lower your intake slowly to help minimize withdrawal symptoms, such as headaches and irritability. For instance, if you drink four cups of coffee a day, try cutting back to three cups per day for a week, then down to two cups the next week.
Switch to decaf alternatives: Satisfy your craving for a warm beverage without the stimulating effects of caffeine by opting for decaf coffee or herbal tea.
Limit caffeine to earlier in the day: Give your body time to process and eliminate caffeine before bedtime. Drinking caffeine only in the morning can help prevent it from interfering with your sleep and reduce the likelihood of jitters.
Eat balanced meals: Eat regular, balanced meals to help stabilize your blood sugar levels and reduce your dependence on caffeine for energy. Include proteins, healthy fats, and complex carbohydrates in your diet to maintain steady energy levels throughout the day.
Get good sleep: Enough high-quality sleep each night can naturally boost your energy levels, reducing the need for caffeine. Aim for 7–9 hours of sleep per night, and establish a consistent sleep schedule.
Stay hydrated: Drinking enough water throughout the day keeps your body functioning well and can reduce the need for stimulants. Try to drink at least eight 8-ounce glasses of water a day, which amounts to about two liters or half a gallon. However, people’s needs can vary based on factors such as age, weight, activity level, and climate. For instance, if you are physically active, you may need more water to stay properly hydrated. Living in hot or humid climates can also increase your need for fluids. You can also incorporate water-rich foods, like fruits and vegetables, into your diet to boost hydration naturally.
Monitor your caffeine sources: Be aware of all the sources of caffeine in your diet. In addition to coffee and tea, caffeine is also found in some chocolate, some medications, and many soft drinks and energy drinks. Tracking these sources will help you better manage your overall caffeine intake.
How to stop caffeine jitters FAQs
What can I drink instead of coffee to avoid caffeine jitters?
There are plenty of fun beverages available that won’t give you caffeine jitters.
Herbal teas, such as chamomile, peppermint, and rooibos, are naturally caffeine-free and have soothing properties.
Decaf coffee is an option if you like the taste of coffee without the caffeine.
Hot chocolate made with milk or a non-dairy alternative can be a satisfying choice.
Warm milk with a hint of honey can be tasty and soothing.
Golden milk latte made with turmeric and ginger is delicious and said to have extra health benefits.
How long do caffeine jitters last?
The duration of caffeine jitters can vary depending on your sensitivity to caffeine and the amount you’ve consumed. Typically, the effects of caffeine can last anywhere from 3-5 hours, but some people may feel the impact for up to 12 hours.
Generally, the half-life of caffeine—the time it takes for half of the caffeine to be eliminated from your body—is about five hours. However, factors like age, liver function, and whether you’re taking any medications can influence how long caffeine jitters last.
Drinking water, eating enough food, and engaging in light physical activity can help your body metabolize caffeine more quickly.
Are there any supplements or natural remedies that help reduce caffeine jitters?
Several supplements and natural remedies can help reduce caffeine jitters.
Magnesium supplements may have a calming effect on the nervous system and could possibly help some to relieve their jittery feelings.
Herbal remedies such as valerian root, which is often used to promote relaxation and sleep, can also be effective.
Foods rich in B vitamins, like leafy greens, nuts, and seeds, can support your nervous system and may help to lessen the effects of excess caffeine.
Herbal teas like chamomile or peppermint can be soothing.
Can certain foods worsen the effects of caffeine jitters?
Certain foods can exacerbate the effects of caffeine jitters. Choose balanced meals that include proteins, healthy fats, and complex carbohydrates to help maintain steady blood sugar levels and reduce the intensity of caffeine jitters.
Sugary foods and drinks can cause spikes in your blood sugar levels, which may negatively impact mood.
Highly processed foods and those high in simple carbohydrates can also have a similar effect, causing rapid changes in your blood sugar and possibly leading to negative feelings.
Is it possible to develop a tolerance to caffeine jitters over time?
While some people do develop a tolerance to caffeine, meaning they need more caffeine to achieve the same stimulating effects, this doesn't necessarily reduce the likelihood of experiencing jitters. In fact, increasing your caffeine intake to overcome tolerance can lead to more severe side effects, including stronger jitters, anxiety, and disrupted sleep.
Manage your caffeine consumption carefully and pay attention to how your body responds. If you notice you need more caffeine to feel alert but you’re also experiencing more jitters, it may be time to reduce your intake and find other ways to boost your energy.
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