How to Stop Caffeine Addiction?

Understanding Caffeine Addiction

To successfully address caffeine addiction, it is essential to have a clear understanding of what it entails and how caffeine affects the body.

What is Caffeine Addiction?

Caffeine addiction refers to the physical and psychological dependence on caffeine, a stimulant found in various beverages and food products. Caffeine is one of the most widely consumed drugs globally, with approximately two billion cups of coffee consumed each day worldwide. It stimulates the central nervous system (CNS), producing a psychostimulant effect.

Caffeine addiction can develop when individuals consume caffeine regularly and in excessive amounts. Over time, the body becomes accustomed to the presence of caffeine, and individuals may experience withdrawal symptoms when attempting to reduce or quit their caffeine intake.

Effects of Caffeine on the Body

Caffeine impacts the body in several ways due to its stimulant properties. The effects of caffeine may vary among individuals, but some common physiological and psychological effects include:

• Increased alertness and energy: Caffeine stimulates the CNS, leading to increased wakefulness and improved focus.
• Enhanced mood: Caffeine consumption has mixed effects on mood, with the most notable changes observed in anxiety levels.
• Attention and processing speed: While caffeine does not significantly affect attention, it can enhance processing speed.
• Memory enhancement: Caffeine has a positive impact on both short-term and long-term memory in adults and the elderly [1].

It is important to note that while caffeine can provide temporary benefits, excessive consumption or dependence on it can lead to adverse effects, such as sleep disturbances, increased heart rate, and anxiety. Understanding the effects of caffeine on the body is crucial when addressing addiction and making informed decisions about caffeine consumption.

By gaining a comprehensive understanding of caffeine addiction and its effects on the body, individuals can take proactive steps to manage and reduce their caffeine intake. The subsequent sections of this article will explore strategies for reducing caffeine consumption, lifestyle factors that support addiction management, seeking support, coping with withdrawal symptoms, and setting realistic goals to overcome caffeine addiction.

Strategies for Reducing Caffeine Intake

Reducing caffeine intake can be a challenging process, but with the right strategies, it is possible to overcome caffeine addiction and regain control over your consumption. Here are some effective approaches to help you reduce your caffeine intake:

Gradual Reduction of Caffeine Consumption

Gradually decreasing your caffeine consumption is often recommended to minimize withdrawal symptoms and increase the chances of success. Instead of quitting caffeine cold turkey, consider tapering off your intake over several days or weeks. For example, you can mix regular coffee with decaf or switch to half-caffeinated varieties. By gradually reducing your caffeine intake by about 25% each week, you can help alleviate withdrawal symptoms such as headaches, fatigue, irritability, and difficulty concentrating [2].

Substitutes for Caffeine

Finding suitable substitutes for caffeine can help ease the transition and reduce the desire for excessive caffeine consumption. Consider replacing your regular cup of coffee with alternatives such as herbal tea, decaf coffee, or coffee alternatives like golden milk or dandelion tea. These options can provide a warm and comforting experience without the stimulating effects of caffeine. Experiment with different flavors and varieties to find alternatives that suit your taste preferences.

Mindfulness and Stress Management Techniques

Engaging in mindfulness practices and stress management techniques can help address the underlying reasons for excessive caffeine consumption. Activities like meditation, yoga, and deep breathing exercises can promote relaxation, reduce stress levels, and provide alternative coping mechanisms for managing daily challenges. By incorporating these practices into your routine, you can cultivate a sense of calm and reduce the reliance on caffeine as a stress response.

By implementing these strategies, you can gradually reduce your caffeine intake and break free from caffeine addiction. Remember to set realistic goals, be patient with yourself, and seek support when needed. Over time, you can develop healthier habits and regain control over your energy levels and well-being.

Lifestyle Factors for Managing Caffeine Addiction

When it comes to managing caffeine addiction, adopting certain lifestyle factors can greatly contribute to the success of reducing caffeine intake and overcoming addiction. Incorporating regular exercise, ensuring adequate sleep, and maintaining a balanced diet are all crucial in this journey.

Regular Exercise

Engaging in regular physical exercise can have numerous benefits for individuals looking to manage caffeine addiction. Exercise can help alleviate symptoms of caffeine withdrawal, such as fatigue and irritability, by boosting endorphin levels and improving overall mood. Additionally, exercise can improve sleep quality, which is often disrupted during the caffeine withdrawal process. By incorporating activities such as walking, jogging, or yoga into your routine, you can promote overall well-being and reduce the reliance on caffeine for energy.

Adequate Sleep

Getting sufficient sleep is crucial during the process of reducing caffeine consumption. It allows the body to recover and reduces excessive tiredness or sleepiness that may arise from withdrawal symptoms. By establishing a consistent sleep schedule and practicing good sleep hygiene, such as creating a relaxing bedtime routine and avoiding electronic devices before bed, you can support your body's natural sleep-wake cycle. Adequate rest is essential for managing caffeine addiction and minimizing the reliance on caffeine for an energy boost.

Balanced Diet

Maintaining a balanced diet is another important aspect of managing caffeine addiction. Consuming a variety of nutritious foods can help provide sustained energy levels throughout the day, reducing the need for caffeine as a stimulant. Incorporate whole grains, fruits, vegetables, lean proteins, and healthy fats into your meals to support overall well-being and maintain stable energy levels. Additionally, staying adequately hydrated by drinking water throughout the day can help alleviate symptoms of caffeine withdrawal and prevent dehydration [5].

By integrating regular exercise, prioritizing sleep, and following a balanced diet, individuals can effectively manage caffeine addiction. These lifestyle factors promote overall well-being, reduce the reliance on caffeine for energy, and support the body during the process of reducing caffeine intake. Remember, gradual progress and self-care are key components of successfully overcoming caffeine addiction.

Seeking Support for Caffeine Addiction

Addressing and overcoming caffeine addiction can be challenging, but seeking support is an essential step towards success. There are various avenues for seeking support, including healthcare providers or counselors, as well as building a support system.

Healthcare Provider or Counselor

Seeking support from a healthcare provider or counselor can be beneficial in addressing caffeine addiction and developing healthier habits for managing stress and energy levels [3]. These professionals can provide guidance, personalized advice, and evidence-based strategies to help individuals reduce their caffeine intake and navigate the challenges associated with addiction.

Healthcare providers or counselors can assess an individual's caffeine consumption patterns, identify underlying factors contributing to addiction, and create a tailored plan to gradually reduce caffeine consumption. They can also provide resources and referrals to other professionals or programs that specialize in addiction management.

Building a Support System

Building a support system or seeking professional help from a therapist or counselor to address any underlying issues driving excessive caffeine consumption can be beneficial in overcoming caffeine addiction. Friends, family, or support groups can also play a crucial role in providing encouragement, understanding, and accountability throughout the recovery process.

Sharing your goals and challenges with trusted individuals can help create a supportive environment where you can openly discuss your progress, setbacks, and strategies for reducing caffeine intake. Additionally, joining support groups, whether in-person or online, can connect you with others who are going through similar experiences and provide a sense of community and shared knowledge.

Cognitive behavioral therapy (CBT) has also been proposed as a method to help individuals cope with caffeine cessation and prevent relapse. CBT can assist in identifying and modifying thought patterns and behaviors associated with caffeine addiction, providing individuals with effective coping mechanisms and strategies for long-term recovery.

Remember, seeking support is not a sign of weakness but a proactive step towards taking control of your caffeine addiction. Whether it's through professional guidance or building a support system, reaching out to others can empower you on your journey to overcoming caffeine addiction and leading a healthier lifestyle.

Coping with Caffeine Withdrawal Symptoms

Quitting caffeine addiction can be challenging due to the withdrawal symptoms that may arise when reducing or eliminating caffeine consumption. However, there are strategies to help cope with these symptoms and make the process more manageable. Here are some effective approaches:

Gradual Reduction to Minimize Withdrawal

Gradually reducing caffeine intake, rather than quitting cold turkey, can help alleviate withdrawal symptoms such as headaches, fatigue, irritability, and difficulty concentrating. It is recommended to cut back by around 25% each week. This gradual reduction gives your body time to adjust and can minimize the severity of withdrawal symptoms. Gradually tapering off caffeine consumption can help reduce withdrawal symptoms by slowly adjusting your body to lower levels of caffeine over time. Decreases of 25-50 mg at a time can be a reasonable approach.

Hydration and Water Consumption

Staying hydrated is essential when reducing caffeine intake. Drinking plenty of water can help flush out toxins and reduce the intensity of withdrawal symptoms. Additionally, dehydration can contribute to headaches and fatigue, so maintaining proper hydration levels can alleviate these discomforts. Aim to drink at least eight glasses (64 ounces) of water per day.

Exercise as a Natural Energy Boost

Regular exercise can be an effective way to combat the fatigue and low energy levels associated with caffeine withdrawal. Engaging in physical activity increases blood flow, releases endorphins, and boosts energy levels naturally. Aim for at least 30 minutes of moderate-intensity exercise, such as brisk walking, jogging, or cycling, on most days of the week. Remember to choose activities that you enjoy to make exercise a sustainable habit.

By gradually reducing caffeine consumption, staying hydrated, and incorporating regular exercise into your routine, you can effectively cope with caffeine withdrawal symptoms. Remember that each individual's experience may vary, so it's important to listen to your body and make adjustments as needed. If symptoms persist or worsen, it is advisable to consult with a healthcare professional for guidance and support.

Setting Realistic Goals for Overcoming Caffeine Addiction

Overcoming caffeine addiction requires setting realistic goals and expectations. It's important to approach the process with a clear understanding of what to expect and to have a plan in place. Here are two key considerations when setting goals to overcome caffeine addiction:

Importance of Realistic Expectations

When attempting to reduce or eliminate caffeine intake, it's crucial to set realistic expectations. Caffeine addiction can be challenging to overcome, and it may take time and effort to succeed. It's essential to recognize that everyone's journey is unique, and progress may not happen overnight.

By setting realistic expectations, individuals can avoid feelings of frustration or discouragement that may arise if they don't see immediate results. Celebrating small victories along the way can help maintain motivation and keep individuals on track towards their ultimate goal of reducing or eliminating caffeine from their lives.

Awareness of Caffeine Sources

To effectively manage and overcome caffeine addiction, it's important to be aware of the various sources of caffeine. Caffeine is not only found in coffee but also in other foods, drinks, and medications. Being knowledgeable about these sources can help individuals make informed choices and regulate their caffeine intake more effectively.

Here are some common sources of caffeine:

Table based on information from Verywell Mind

By being mindful of these sources and their caffeine content, individuals can better control their caffeine intake and make conscious decisions about the products they consume. This awareness allows for more effective management of caffeine addiction and facilitates the development of healthier habits.

By setting realistic goals and being aware of caffeine sources, individuals can take significant steps towards overcoming caffeine addiction. It's important to remember that each person's journey is unique, and seeking support from healthcare professionals or building a support system can also contribute to success. With determination and a well-informed approach, individuals can regain control over their caffeine consumption and improve their overall well-being.

The Science Behind Caffeine Addiction

Understanding the mechanisms and effects of caffeine on the body is crucial in comprehending caffeine addiction.

Mechanisms of Caffeine on the Central Nervous System

Caffeine is classified as a central nervous system (CNS) stimulant, and it exerts its effects by acting on various receptors in the brain. It has three notable mechanisms of action on the CNS that produce a psychostimulant effect (Source):

1. Adenosine receptor blockade: Caffeine blocks adenosine receptors in the brain, which inhibits the depressant effects of adenosine. Adenosine is a neurotransmitter that promotes sleepiness and relaxation. By blocking adenosine receptors, caffeine promotes wakefulness and alertness.
2. Dopamine release: Caffeine increases the release of dopamine, a neurotransmitter associated with pleasure and reward. This dopamine release contributes to the feelings of alertness, focus, and enhanced mood that many people experience after consuming caffeine.
3. Inhibition of phosphodiesterase: Caffeine inhibits the activity of an enzyme called phosphodiesterase, which normally breaks down a molecule called cyclic adenosine monophosphate (cAMP). By inhibiting phosphodiesterase, caffeine increases cAMP levels, leading to increased cellular activity and stimulation.

These mechanisms collectively contribute to the stimulating effects of caffeine on the central nervous system, making it a widely consumed psychoactive substance.

Effects of Caffeine on Mood and Cognitive Function

Caffeine consumption can have mixed effects on mood. While it may increase alertness and improve mood in some individuals, it can also lead to increased anxiety levels. The impact on mood can vary depending on the individual's sensitivity to caffeine and other factors.

In terms of cognitive function, caffeine has been found to have both positive and negative effects. While it does not have a significant impact on attention, it can enhance processing speed. This means that individuals may experience improved ability to complete tasks quickly and efficiently after consuming caffeine. Furthermore, caffeine has been shown to have a positive effect on both short and long-term memory in adults and the elderly [1]. However, it is important to note that the effects of caffeine on cognitive function can vary depending on the individual and the dose consumed.

To ensure safe consumption, it is recommended to adhere to the guidelines provided by reputable sources. The U.S. Food and Drug Administration (FDA) suggests that healthy adults should have no more than 400 milligrams of caffeine per day, while the American Medical Association Council on Scientific Affairs suggests a limit of no more than 250 milligrams per day. It is essential to be aware of the caffeine content in various beverages and products to make informed choices about consumption.

Understanding the science behind caffeine addiction, including its effects on the central nervous system and cognitive function, can help individuals make informed decisions about their caffeine consumption and take steps towards managing or reducing caffeine addiction.

Managing Caffeine Withdrawal

Experiencing caffeine withdrawal symptoms can be challenging when attempting to reduce or quit caffeine consumption. Understanding the symptoms, duration, and strategies for coping with withdrawal is essential for successfully managing caffeine addiction.

Symptoms and Duration of Caffeine Withdrawal

Caffeine withdrawal symptoms can vary from person to person, but common symptoms include headaches, fatigue, irritability, and difficulty concentrating. These symptoms typically arise when the body is deprived of caffeine after regular consumption. The severity and duration of withdrawal symptoms can vary depending on the individual's caffeine intake and sensitivity.

Research suggests that the worst of the withdrawal symptoms usually occur within 2-9 days after giving up caffeine, with most symptoms subsiding within 1-2 weeks. It's important to note that everyone's experience with caffeine withdrawal may differ, and individual factors such as metabolism and overall health can influence the duration and intensity of symptoms.

Strategies for Coping with Withdrawal Symptoms

To manage caffeine withdrawal symptoms effectively, it is recommended to gradually reduce caffeine consumption rather than quitting abruptly. Gradually tapering off caffeine intake allows the body to adjust more smoothly and can help alleviate withdrawal symptoms such as headaches, fatigue, irritability, and difficulty concentrating. Reducing caffeine consumption by approximately 25% each week is a reasonable approach to minimize withdrawal symptoms.

In addition to gradual reduction, there are several strategies you can employ to cope with caffeine withdrawal symptoms:

1. Stay Hydrated: Drinking plenty of water can help alleviate symptoms like headaches and fatigue. Proper hydration is essential for overall well-being and can aid in flushing out toxins from the body.
2. Get Adequate Rest: Ensuring you get enough sleep and rest can help combat fatigue associated with caffeine withdrawal. Prioritize quality sleep by establishing a regular sleep schedule and creating a calming bedtime routine.
3. Practice Stress-Relieving Techniques: Engaging in mindfulness and stress management techniques, such as deep breathing exercises, meditation, and yoga, can help reduce anxiety and irritability during the withdrawal process.
4. Consider Cognitive Behavioral Therapy: Cognitive Behavioral Therapy (CBT) can be a supportive approach for managing caffeine addiction. CBT focuses on changing negative thoughts and behaviors related to caffeine use and developing healthier habits and coping strategies.

Remember, it's important to consult with a healthcare provider or counselor for personalized guidance and support while managing caffeine addiction and withdrawal. They can provide expert advice tailored to your specific needs and help you navigate the challenges associated with breaking free from caffeine dependence.

By gradually reducing caffeine intake, employing coping strategies, and seeking professional support, you can effectively manage caffeine withdrawal symptoms and work towards overcoming caffeine addiction.

Safe Caffeine Intake Guidelines

When it comes to managing caffeine addiction, understanding safe caffeine intake guidelines is essential. By following recommended daily limits and being aware of the metabolism and clearance of caffeine, individuals can make informed choices about their caffeine consumption.

Recommended Daily Limits

The U.S. Food and Drug Administration (FDA) recommends that healthy adults consume no more than 400 milligrams of caffeine per day, while the American Medical Association Council on Scientific Affairs suggests a lower limit of no more than 250 milligrams per day. These guidelines provide a general framework for safe caffeine consumption.

It is important to note that individual tolerances to caffeine can vary. Some individuals may be more sensitive to the effects of caffeine, while others may metabolize it more quickly. Monitoring and adjusting caffeine intake based on personal reactions and health considerations can help in managing caffeine addiction.

Metabolism and Clearance of Caffeine

Caffeine can start affecting the body as soon as 15 minutes after consumption, with levels peaking about an hour later and staying in the body for several hours. The clearance of caffeine from the system varies from person to person. On average, it takes approximately 6 hours for half of the consumed caffeine to clear from the system, and up to 10 hours for complete clearance.

Factors such as age, liver function, and genetics can influence the metabolism and clearance rate of caffeine. It's important to be mindful of these variations when managing caffeine consumption. For individuals who are aiming to reduce caffeine intake or quit caffeine altogether, understanding the time it takes for caffeine to leave the body can provide helpful insights for planning and managing withdrawal symptoms.

By adhering to safe caffeine intake guidelines and being aware of individual metabolism and clearance rates, individuals can navigate their caffeine consumption in a responsible and informed manner. Monitoring caffeine intake and making gradual adjustments can support efforts to reduce caffeine addiction and promote overall well-being.

Gradual Reduction Approach for Quitting Caffeine

When aiming to overcome caffeine addiction, a gradual reduction approach is often recommended to minimize withdrawal symptoms and increase the chances of long-term success. This approach involves slowly tapering off caffeine consumption over time, allowing your body to adjust to the decreasing levels of caffeine. Two strategies commonly used in this approach are weaning off caffeine and avoiding abrupt cessation.

Weaning Off Caffeine

Weaning off caffeine involves gradually reducing the amount of caffeine you consume over a period of time. This approach allows your body to adapt to lower levels of caffeine, making the transition smoother and minimizing the intensity of withdrawal symptoms. It is generally recommended to cut back by around 25% each week [2]. By gradually reducing your caffeine intake, you give your body time to adjust and reduce its dependence on caffeine.

To implement a gradual reduction plan, start by identifying your main sources of caffeine and the approximate amount of caffeine you consume from each source. Then, set a realistic goal for reducing your caffeine intake. For example, if you typically consume four cups of coffee per day, you may aim to reduce it to three cups in the first week, then two cups in the following week, and so on.

During the weaning off process, be mindful of how your body responds to the reduced caffeine intake. Pay attention to any withdrawal symptoms you may experience and adjust your plan accordingly. It's important to remember that everyone's tolerance to caffeine and withdrawal symptoms may vary, so adapt the reduction plan to suit your individual needs.

Avoiding Abrupt Cessation

While quitting caffeine "cold turkey" may seem like a quick solution, it often leads to intensified withdrawal symptoms and increased reliance on caffeine. To avoid these potential challenges, it is generally recommended to avoid abrupt cessation. Abruptly stopping caffeine intake can trigger withdrawal symptoms such as headaches, fatigue, irritability, and difficulty concentrating.

By gradually reducing your caffeine intake, you give your body time to adjust and minimize the impact of withdrawal symptoms. Withdrawal symptoms typically peak within 24-48 hours following cessation, so gradually cutting back on caffeine can help ease this process [4]. Remember to stay hydrated and maintain a balanced diet during this time to support your body's adjustment to the reduced caffeine intake.

It's important to note that quitting caffeine addiction requires commitment and perseverance. Seek support from healthcare providers, counselors, or build a support system to help you along the journey. They can provide guidance, offer strategies, and provide encouragement as you work towards reducing your caffeine intake and regaining control over your caffeine consumption.

By gradually reducing your caffeine intake and implementing a personalized plan, you can successfully overcome caffeine addiction and enjoy the benefits of a healthier lifestyle.

Differentiating Caffeine Dependence from Addiction

Understanding the distinction between caffeine dependence and addiction is important when addressing concerns related to caffeine consumption.

Understanding Caffeine Dependence

Caffeine dependence refers to the physiological adaptation that occurs when the body becomes accustomed to regular caffeine intake. When caffeine is consistently consumed, certain brain receptors adapt to its presence, leading to a decreased sensitivity to its effects over time. As a result, individuals may require higher doses of caffeine to achieve the same level of alertness or to stave off withdrawal symptoms.

However, it is crucial to note that caffeine dependence is not classified as an addiction like illegal stimulants such as methamphetamine or MDMA. While caffeine does elevate dopamine levels, the increase is relatively small compared to the surge caused by these illicit substances, which can disrupt reward circuits in the brain.

Comparison to Illegal Stimulant Addiction

The effects of caffeine on the central nervous system (CNS) differ from those of illegal stimulants. Caffeine, classified as a CNS stimulant, acts through three notable mechanisms on the CNS, producing a psychostimulant effect. These mechanisms are distinct from the actions of more potent stimulants, which can have a larger impact on reward circuits in the brain.

In terms of mood, caffeine consumption has mixed effects, with the most significant changes observed in anxiety levels. While caffeine does not have a significant effect on attention, it can enhance processing speed. Additionally, caffeine has been shown to have a positive impact on both short and long-term memory in adults and the elderly.

Thus, while caffeine can lead to dependence, it is important to recognize that its effects on the brain differ from those of illegal stimulants. Understanding these distinctions can help individuals make informed decisions regarding their caffeine consumption and seek appropriate strategies for managing their caffeine intake.

Managing Caffeine Withdrawal

Caffeine addiction can lead to withdrawal symptoms when attempting to reduce or quit its consumption. Understanding how to manage these withdrawal symptoms can facilitate the process of overcoming caffeine addiction.

Symptoms and Duration of Caffeine Withdrawal

Caffeine withdrawal symptoms can vary in intensity and duration, but they typically peak within 24-48 hours following cessation. Some common withdrawal symptoms include:

• Headaches
• Fatigue
• Irritability
• Difficulty concentrating
• Mood disturbances
• Muscle aches
• Nausea

The duration of caffeine withdrawal symptoms can vary from person to person. Generally, symptoms begin to improve within a few days and subside completely within a week or two.

Strategies for Coping with Withdrawal Symptoms

To alleviate caffeine withdrawal symptoms, various strategies can be employed:

1. Gradual Reduction to Minimize Withdrawal: Gradually reducing caffeine consumption is recommended to minimize withdrawal symptoms. Decreases of 25-50 mg per day can be a reasonable approach. By gradually tapering off caffeine, the body can adjust more smoothly to the reduced intake.
2. Hydration and Water Consumption: Staying hydrated is important during the withdrawal process. Drinking plenty of water can help flush out toxins and alleviate some symptoms, such as headaches.
3. Exercise as a Natural Energy Boost: Engaging in regular physical activity, such as aerobic exercise, can help alleviate symptoms of caffeine withdrawal. Exercise stimulates the release of endorphins, improving mood and boosting energy levels. It can also aid in better sleep, reducing the impact of caffeine withdrawal on sleep quality.
4. Cognitive Behavioral Therapy as a Supportive Approach: Cognitive Behavioral Therapy (CBT) can be a helpful approach for managing caffeine addiction and withdrawal. It focuses on identifying and modifying thought patterns and behaviors associated with caffeine consumption. Seeking the guidance of a healthcare professional or therapist trained in CBT can provide valuable support during the withdrawal process.

Safe Caffeine Intake Guidelines

While the goal may be to quit caffeine addiction entirely, it's important to understand safe caffeine intake guidelines. The recommended daily limits for caffeine consumption vary depending on age and health conditions. The following table provides a general guideline for healthy adults:

Metabolism and Clearance of Caffeine

Metabolism and clearance of caffeine from the body can vary among individuals. Factors such as age, liver function, and genetics can influence how quickly caffeine is processed and eliminated. It's important to be aware of personal caffeine sensitivity and adjust intake accordingly.

By gradually reducing caffeine consumption, managing withdrawal symptoms, and seeking appropriate support, it is possible to overcome caffeine addiction. Understanding the science behind caffeine addiction and withdrawal can empower individuals to make informed decisions and set realistic goals for quitting caffeine. Remember, each person's journey is unique, and finding the strategies that work best for you is key to successfully overcoming caffeine addiction.

References

[1]: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8202818/

‍[2]: https://www.verywellmind.com/caffeine-addiction-4157287

‍[3]: https://www.healthline.com/health/food-nutrition/alternatives-to-coffee

‍[4]: https://pubmed.ncbi.nlm.nih.gov/32442750/

‍[5]: https://www.cnn.com/2017/10/20/health/caffeine-fix-food-drayer/index.html

‍[6]: https://pubmed.ncbi.nlm.nih.gov/1356551/

‍[7]: https://www.webmd.com/diet/ss/slideshow-what-happens-when-you-give-up-caffeine

‍[8]: https://health.clevelandclinic.org/how-to-quit-caffeine