Migraine from caffeine withdrawal

7 Tips for Relief & More

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Overview

Although many people associate caffeine withdrawal with high levels of consumption, according to John Hopkins Medicine, dependency can form after drinking one small cup of coffee — about 100 milligrams of caffeine — a day.

Read on to learn how peppermint, ice, and other therapies can help ease your headache and reduce your reliance on caffeine overall.

Caffeine narrows the blood vessels in your brain. Without it, your blood vessels widen. The resulting boost in blood flow could trigger a headache or result in other symptoms of withdrawal.

Several OTC pain relievers can help relieve headache pain, including:

ibuprofen (Advil, Midol)
acetaminophen (Tylenol)
aspirin (Bayer, Bufferin)

These medications are typically taken once every four to six hours until your pain subsides. Your dosage will depend on the type and strength of the pain reliever.

One way to ease a caffeine withdrawal headache — as well as other headaches — is to take a pain reliever that includes caffeine as an ingredient.

Not only does caffeine help your body absorb the medication more quickly, it makes these drugs 40 percent more effective.

It’s important to remember that caffeine consumption of any kind will contribute to your body’s dependence. Whether you let withdrawal run its course or resume consumption is up to you.

If you do take a pain reliever, limit your use to twice a week. Taking these medications too often can lead to rebound headaches.

Try it now: Purchase ibuprofen, acetaminophen, or aspirin.

Some research suggests that topical menthol — peppermint’s active ingredient — may help soothe headaches by reducing inflammation and relaxing tight muscles.

In fact, a 2016 study claims that topical peppermint oil may be as effective as acetaminophen at relieving tension headaches.

If you want to give it a try, gently massage two to three drops of peppermint oil into your forehead or temples. This oil can be safely applied without being diluted, though you’re welcome to mix it with a carrier oil (such as coconut oil).

Try it now: Purchase peppermint oil and a carrier oil.

If you regularly drink coffee or other caffeinated beverages, increasing your water intake can help reduce your risk for related headaches.

Caffeine can make you urinate more, increasing the amount of fluid you lose. Too little fluid in your body, or dehydration, can make your brain shrink in volume.

When your brain shrinks, it pulls away from your skull. This sets off pain receptors in the protective membrane surrounding the brain, which could trigger a headache.

The amount of fluid each person needs to stay hydrated can vary. A good rule of thumb is to drink eight glasses of water per day.

Ice is a go-to remedy for many people who get migraines. Applying an ice pack to your head can help ease headache pain by altering blood flow or numbing the area.

Another option is putting the ice pack on the back of your neck. In a small study, researchers placed a cold pack over the carotid artery in participants’ necks. The cold treatment reduced migraine pain by about a third.

Try it now: Purchase an ice pack.

Various points around your body correlate to your health. These are called pressure points, or acupoints.

Pressing on certain pressure points may help relieve headaches, in part by easing muscle tension. Researchers in a 2010 study found that one month of acupressure treatment relieved chronic headaches better than muscle relaxants.

You can try acupressure at home. One point that’s tied to headaches is located between the base of your thumb and your index finger. When you have a headache, try firmly pressing on this point for five minutes. Make sure you repeat the technique on the opposite hand.

Some people find that taking a nap or hitting the hay early can help relieve headache pain.

In a small 2009 study, 81 percent of participants with persistent tension headaches cited sleep as the most effective way to find relief. The relationship between sleep and migraine relief has also been noted.

That said, sleep has a peculiar connection to headaches. For some people, sleep is a headache trigger, and for others, it’s an effective treatment. You know your body best.

If other measures aren’t providing relief, you may consider giving in to your caffeine craving. Although this is a surefire way to soothe your symptoms, doing so will contribute to your dependence.

The only way to break this cycle is to cut back on or give up caffeine entirely.

Caffeine withdrawal symptoms may start within 24 hours of your last intake. If you quit cold turkey, symptoms may last up to a week.

Along with headaches, withdrawal symptoms can include:

fatigue
sleepiness
low energy
low mood
trouble concentrating

One way to avoid caffeine withdrawal headaches is to reduce your dependence on caffeine. However, you could end up with even more headaches if you go cold turkey.

The best way is to cut back slowly. You should aim to reduce your intake by about 25 percent each week.

For example, if you usually drink four cups of coffee a day, go down to three cups a day for the first week. Continue to cut back until you get down to one or no cups a day. If you crave the taste of coffee, switch to decaf.

You may consider using a food diary to track how much caffeine you’re getting. This will help you cut back on other sources of caffeine, such as black tea, soda, and chocolate. Switching to noncaffeinated alternatives, such as herbal tea, seltzer with fruit juice, and carob may help.

Most people can manage caffeine dependence or reduce their reliance without medical intervention.

You should make an appointment with your doctor if your headaches are accompanied by:

nausea
weakness
fever
double vision
confusion

You should also see your doctor if your headaches happen more frequently or increase in severity.

8 Symptoms of Caffeine Withdrawal

Caffeine withdrawal can cause several symptoms, including headache, anxiety, irritability, and low energy levels. Gradually reducing your intake, staying hydrated, and getting plenty of sleep each night may be beneficial.

Caffeine is the world’s most commonly consumed psychoactive substance (1).

It functions as a central nervous system stimulant, meaning it affects neural activity in the brain and increases alertness while reducing fatigue (2).

If the body becomes dependent on caffeine, eliminating it from the diet can cause withdrawal symptoms that typically begin 12–24 hours after stopping caffeine.

Caffeine withdrawal is a recognized medical diagnosis and can affect anyone who regularly consumes caffeine (3).

Here are 8 common signs and symptoms of caffeine withdrawal.

Headaches are among the most commonly reported symptoms of caffeine withdrawal (3).

Caffeine causes blood vessels in the brain to constrict, which slows blood flow.

One 2009 study found that just 250 milligrams (less than three cups of coffee) can reduce cerebral blood flow by as much as 27% (4).

It is thought that since caffeine consumption causes blood vessels to narrow, reducing or stopping intake allows blood vessels to open up and increases blood flow to the brain (4).

This sudden change in blood flow can cause painful withdrawal headaches that can vary in length and severity as the brain adapts to the increase in blood.

Headaches will subside as the brain adapts to this increase in blood flow.

However, not all experts agree with this theory, so more research is needed (4, 5).

Even though caffeine withdrawal can cause headaches, caffeine is used to treat certain types of headaches like migraines.

Caffeine helps enhance the power of pain-relieving medications and reduces headache pain when consumed on its own (6).

Summary
Eliminating caffeine causes increases blood flow to the brain, which can cause headaches in some people.

Many people depend on a daily cup of coffee to give them an energy boost.

Caffeine helps increase alertness and reduce fatigue by blocking receptors for adenosine, a neurotransmitter that can make you feel drowsy (7).

However, eliminating caffeine from your diet can have the opposite effect, causing drowsiness and fatigue.

For example, a 2012 study in 213 habitual caffeine consumers demonstrated that abstaining from caffeine for 16 hours caused increased feelings of fatigue.

What’s more, those who consumed caffeine daily had more severe withdrawal symptoms, including fatigue, than those who only consumed it a few times a week (8).

Additionally, its energizing effects only last in your system for about 4 to 6 hours, which may lead you to reach for multiple cups of coffee or energy drinks throughout the day to maintain alertness (7).

This can lead to excessive intake of and dependence on caffeine and make withdrawal symptoms much worse.

Summary
Coffee acts as a stimulant in the body and weaning off of it can make you feel tired and drowsy.

Caffeine is a stimulant that can often increase heart rate and blood pressure (7).

In people who are sensitive to caffeine, just one cup of coffee can cause them to feel jittery and anxious.

While consuming caffeine can cause feelings of anxiousness, cutting it out can cause this side effect as well.

Anxiety is a commonly reported symptom in people who withdraw from regular caffeine consumption (3).

The body can become mentally and physiologically dependent on it, causing feelings of anxiety.

Plus, if you consume the majority of your caffeine in the form of soda or sugar-sweetened coffee, the sudden reduction in sugar may make caffeine withdrawal-induced anxiety even worse.

Animal studies suggest that suddenly removing sugar from the diet after a long period of sugar consumption can cause symptoms of anxiety (9).

Summary
The body can become both physically and psychologically dependent on caffeine. This can lead to feelings of anxiety when withdrawing from it.

One of the main reasons that people choose to consume caffeine in the form of coffee, tea, or energy drinks is to boost concentration.

Caffeinated beverages are commonly consumed before tests, athletic events, or presentations to improve focus.

Caffeine increases levels of adrenaline (also known as epinephrine), a hormone produced by the adrenal glands as part of the body’s normal reaction to stress (10).

It also boosts the activity of the excitatory neurotransmitters dopamine and norepinephrine (11).

This combination of reactions raises heart rate and blood pressure and stimulates the brain, causing increased alertness and improved focus.

Phasing out caffeine can negatively impact concentration as your body struggles to become accustomed to functioning without it.

Summary
Caffeine increases concentration by increasing levels of certain neurotransmitters and hormones. Quitting or cutting back can cause you to have difficulty focusing on specific tasks.

Caffeine is well known for its ability to elevate mood.

It’s ability to block adenosine not only increases alertness but also has been found to improve mood (12).

One small study evaluating the short-term effects of coffee found that people who consumed caffeinated coffee experienced greater improvements in mood after 30 minutes compared to those who consumed decaffeinated coffee (13).

Additionally, many studies have linked regular caffeine consumption to a reduced risk of depression.

For example, a large review of 12 studies found that people who consumed high amounts of coffee had a 24% lower risk of depression than those who consumed lower amounts (14).

According to research from 2008, the stimulant effects of caffeine can lead to feelings of well-being and increased energy, which go away when caffeine intake ends (15).

For this reason, your mood may take a hit if you decide to quit caffeine.

Summary
Caffeine causes increased alertness and can boost feelings of well-being. For regular caffeine consumers, cutting it out may lead to a depressed mood.

It’s common for regular coffee drinkers to be cranky before their morning cup of joe.

The caffeine in coffee may be the culprit for this feeling of irritability.

Because caffeine only lasts in the system for around 5 hours, withdrawal-like symptoms like irritability can occur after a night’s rest (3).

Coffee drinkers are used to the mood-enhancing effects of caffeine, as well as the shot of energy they receive.

For some, weaning off caffeinated beverages like coffee causes them to become irritable and moody.

In fact, it may be difficult for heavy caffeine users to cut back on the amount they are accustomed to without negatively impacting their mood.

In a 2012 study in 94 caffeine-dependent adults, 89% of participants reported that although they desired to cut back on caffeine, they had been unsuccessful in their efforts due to withdrawal symptoms, including irritability and anger (16).

Summary
People who are physically or psychologically dependent on caffeine may experience irritability or anger when trying to abstain from this stimulant.

Though not as common as other symptoms, those who have a serious dependency on caffeine can experience tremors in cases of caffeine withdrawal (3).

Since caffeine is a central nervous system stimulant, common side effects of drinking too much include feeling jittery or anxious and having shaky hands (17).

In fact, those with anxiety disorders are often advised against consuming caffeine to avoid worsening feelings of anxiousness (18).

However, for people who consume large amounts of caffeine daily, quitting cold turkey can also lead to tremors.

Tremors related to caffeine withdrawal typically occur in the hands and should only last for 2 to 9 days (3).

If you are experiencing hand tremors that last longer than 9 days, consult a doctor to rule out other causes.

Summary
Both consuming too much caffeine and caffeine withdrawal can cause hand tremors in certain people.

Most everyone who consumes caffeinated beverages and foods is looking for a way to improve lagging energy levels.

Lifestyle factors like poor sleep, demanding jobs, and unhealthy diets can drain energy, causing many people to reach for external sources of energy like coffee and energy drinks to revive them.

Caffeinated beverages are often used as a crutch to deliver the energy needed to make it through the day or compensate for lack of sleep.

Sipping on a cup of coffee or energy drink boosts concentration, increases heart rate, and increases blood sugar, leading to feelings of increased physical and mental energy (19, 20).

These desired effects can lead to caffeine dependence, causing the need for more and more caffeine to produce the same energy boost (21).

This is why low energy is a common complaint of people who are reducing or eliminating caffeine (3).

Summary
Caffeine is a stimulant that causes increased energy, alertness, and concentration. Withdrawing can cause low energy in some people.

Symptoms of caffeine withdrawal should only last between 2 and 9 days, with peak intensity of symptoms occurring 24–51 hours after caffeine is cut out (3).

While these symptoms are usually short-lived, they can be uncomfortable and make life difficult.

Fortunately, there are ways to reduce the chances of experiencing these unpleasant side effects.

Try the following tips to reduce or completely avoid symptoms of caffeine withdrawal.

Cut back slowly: Quitting cold turkey can shock the body and make withdrawal symptoms worse. Gradually weaning off caffeine can reduce the chances of experiencing unpleasant side effects.
Reduce caffeinated beverages: If you’re used to drinking full-strength coffee, start drinking half-decaf, half-regular coffee to slowly reduce your dependence. Even better, swap one of your coffees for a decaf herbal tea.
Stay hydrated: Drinking enough water is crucial when cutting out caffeine. Dehydration can worsen symptoms of withdrawal, such as headache and fatigue (22).
Get enough sleep: To combat fatigue, try getting the recommended 7 to 9 hours of sleep per night (23).
Boost energy naturally: If your energy levels have taken a hit after giving up caffeine, try incorporating natural sources of energy like exercise, nutrient-dense foods, and stress reduction techniques into your routine.

Summary
Slowly cutting back on caffeine, staying hydrated, getting enough sleep, and finding alternative sources of energy are ways to decrease caffeine withdrawal symptoms.

Caffeine is a widely consumed stimulant that can cause withdrawal-like symptoms in some.

Caffeine withdrawal can occur in anyone who regularly consumes caffeine and then abruptly discontinues its use.

Common symptoms include headache, fatigue, low energy, irritability, anxiety, poor concentration, depressed mood, and tremors, which can last anywhere from 2 to 9 days (3).

Thankfully, there are ways to reduce these symptoms, including cutting back on caffeine gradually, staying hydrated, getting plenty of sleep, and finding ways to naturally boost your energy.

Although caffeine withdrawal may seem unbearable at first, this temporary reaction is just a bump in the road to limiting your dependence.

How does caffeine affect the brain?

While pouring another cup of coffee, listen to your body.

Anna Zalesskaya

A familiar throbbing pain in the head that doesn't go away even if you actively rub your temples and stretch your neck. Sometimes the day starts with it, you just have to open your eyes and lift your head from the pillow. There can be a lot of reasons for a headache: we didn’t get enough sleep, worked until late in the evening, watched a series until dawn, experienced stress and intense tension. Or maybe you just didn't have time to drink your morning coffee?

Headache "caffeine addicts"

Constant throbbing headache sometimes due to lack or overdose of caffeine. It may appear if you drank too much coffee, exceeding your daily allowance, or, conversely, for some reason, could not drink your favorite drink on time. Sometimes headaches happen on a day off, on vacation or on holidays, when the usual routine changes, it becomes possible to relax, sleep longer and, accordingly, not take your usual dose.

What is the reason for this reaction of the organism? Studies have revealed a number of interesting facts: caffeine constricts blood vessels in the brain, which gradually gets used to it. When you don't drink your daily serving of coffee, the blood vessels dilate and your brain suddenly fills with blood, which causes a headache.

Does caffeine help relieve headaches?

Yes, you may have noticed that when a headache starts, it is enough to drink a cup of coffee to improve the condition. Some over-the-counter pain medications also contain caffeine. Sometimes a cup of coffee combined with a pain reliever can help relieve the symptoms, but the problem is that caffeine can cause headaches on its own, which complicates things.

This is because vasoconstriction is far from the only effect coffee has on the brain. It also affects the energy metabolism in the brain by blocking the access of glucose to the cells, which they use as an energy source. That is why when you drink a cup of espresso for breakfast without eating anything, you can feel trembling, nervousness, nausea and, in addition, a headache. Your brain simply isn't getting the energy it needs to function properly. Drinking coffee for breakfast, you want to quickly cheer up, but you achieve exactly the opposite result.

What else does caffeine do to the body and why does it become addictive?

When asked why they drink coffee, many coffee lovers will answer: it gives us vigor and concentration! Whether you've tried this drink for the first time, or haven't been drinking it for more than two months, your alertness is indeed due to the biochemical properties of caffeine. However, over time, the body develops a habit. Caffeine no longer triggers the mechanism of increased production of dopamine, which causes a more active brain. And nerve cells make you more sensitive to all stimuli, causing headaches.

How do I deal with caffeine withdrawal headaches?

The first thing to do is to try to find out if your headache is really related to not drinking coffee. If you drink it on an empty stomach and do not eat anything at the same time, the problem is not a lack of caffeine, but that it prevents the brain from receiving energy. In most cases, you can feel better if you just eat something.

As for those moments when you stay up all night, maintaining strength only with the help of coffee, then you still have to sleep and drink water to get rid of dehydration. Replace coffee with water and go to bed. Believe that this will help the body much more than another cup.

Drinking coffee in large quantities every day, you drown out the accumulated fatigue, deceiving your body. He is simply not able to tell you: stop, it's time to rest.

Does caffeine help with headaches?

Everything is very individual here. About 60% of people in Europe and America drink coffee daily, and many of them consume caffeine in excessive amounts throughout the day. There are many people among coffee lovers who really do feel better with the drink, but no less than those who feel headaches, anxiety, fatigue and nausea because of coffee.

How many cups of coffee do you drink every day?

Only you can understand how coffee affects your body. Should you resort to caffeine as a pain reliever? Also your decision.

It makes no sense to read endless articles about the benefits of caffeine if you feel uncomfortable after drinking coffee. In any case, coffee should not be consumed in excess. Limit intake to 200 mg, which is a maximum of 2 cups per day. It is better not to swallow it immediately in large mugs, but to distribute the intake of caffeine in small portions in the first half of the day.

Stop drinking coffee at least 7-8 hours before bedtime, otherwise caffeine will interfere with sleep.

If you decide to quit caffeine, you need to take it step by step. For starters, reduce the number of daily servings. Drink four cups a day, reduce to three a week, then two, etc. In this case, the headaches associated with caffeine withdrawal should not be too pronounced. It will be possible to feel the effect after complete cancellation after three to four weeks. According to experts, about 70% of people who completely give up caffeine stimulants feel a huge difference and note that headaches stop.

What will be the consequences of giving up coffee

May 1st Health

The first sensations will not be pleasant.

If your addiction to coffee has turned into something unhealthy, or if you feel that caffeine is bad for your well-being, you can try to give it up. As a precautionary measure, do not forget to consult your doctor - serious and drastic changes in lifestyle can harm.

We tell you what can await you after giving up caffeine.

Every other day

The first two days are the hardest. It is likely that the body will rebel a little when it does not receive the usual dose.

Mia Filkenston

MD, family therapist.

You will most likely feel tired - just because you lack that exciting feeling that usually appears 20 minutes after drinking a cup of coffee.

According to the Johns Hopkins University Center for Medical Research, every second of those who have recently given up coffee complains of irritability, loss of concentration, headache. Constipation, insomnia and dizziness may also occur.

To make it easier, don't quit caffeine all at once. If you really want, allow yourself a few sips of your favorite drink. This will help you get through the hardest days.

After a week

Most headaches, insomnia and other side effects disappear within 72 hours. But the speed with which the body gets used to living without caffeine is individual. It depends on personal characteristics and the amount of coffee that you are used to drinking daily.

However, after a week, any physical discomfort should probably go away.

In a month

It will take about 30 days for the body to say goodbye to caffeine as a nervous system stimulant. For this reason, some people experience a temporary decrease in muscle activity. Including the walls of the intestines - therefore, constipation may return.

Mia Filkenston

M.D.

If constipated, drink plenty of fluids, eat fiber-rich foods and try to move more actively.

Not everyone will experience this side effect. But in the majority, the body will begin to restore adenosine receptors to their original level - before they were blocked by caffeine. As a result, sensitivity to adenosine, a substance that signals fatigue, will return.

This is a necessity: the body needs to recuperate. Adenosine informs the brain about the lack of energy, after which the heart rate decreases, blood pressure decreases, and the person begins to fall asleep.

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