Best way to cut down on caffeine is with a gradual ‘fade’

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Caffeine not only keeps you from falling asleep at night, it also increases the number of times you wake up a night and interferes with deep sleep, according to the Mayo Clinic.

Unfortunately, it’s hard to go “cold turkey” with this stimulant. Withdrawal symptoms can include headaches, fatigue, irritability, concentration problems and even flu-like symptoms, according to sleep expert Michael Breus.

To minimize an uncomfortable withdrawal, Breus suggests a gradual “caffeine fade”:

• Consume caffeine regularly for a week while keeping a log of the times and amounts you consume (include items such as chocolate, tea, soda and caffeinated headache pills).
• At the end of the week, start reducing your caffeine intake a little at a time by avoiding the equivalent of one-half cup of regular coffee (40 milligrams of caffeine) a day. (Note: Avoid too much decaf coffee, since it’s highly acidic and could increase levels of fat in the blood. Instead, opt for decaf hot chocolate or herbal tea.)
• Switch to black tea instead of coffee or soda. It has half the caffeine per cup, is easier on the digestive system and is rich in antioxidants.
• Try to avoid caffeine after 2 p.m., or at least establish a cutoff of two to three hours before bedtime.

Readers can reach Forum reporter Tammy Swift at (701) 241-5525 or tswift@forumcomm.com

Tags: energy drinks, caffeine, food, health, life