Cutting out caffeine

1 February 2017

FAQs about cutting down on caffeine

Cutting out all caffeine consumption after 2pm may seem like a tall order, but we hope you’ll be pleasantly surprised by the positive benefits of skipping your afternoon cuppa, like better sleep, more energy and less stress.

If you’re thinking about making a pledge to consume less caffeine, or have already, our experts have put together some useful answers to help you get the best of out of your #CaffeineCurfew. Don’t forget, you can also ask us questions about the challenge and let us know how you’re getting on through our Facebook page, Twitter page and Ask the expert service.

Frequently asked questions

Why should I cut out caffeine from 2pm, and not earlier or later?

2pm is a good starting point because it takes most people about six hours to metabolise and get rid of their last dose of caffeine (by going to the toilet). Taking into account how much you usually have, a 2pm curfew should mean most people are free from caffeine by bedtime. However, everyone’s metabolism is slightly different so if you are still finding it hard to go to sleep, you could start your curfew earlier.

I work night shifts and usually drink coffee to keep me awake. How many hours before I go to bed should I cut out caffeine?

Shift work is challenging as you are working against your natural biological clock. In order to maximise your sleep when you finish your shift, you should aim to have your last cup of coffee at least six hours before you go to bed.

How soon will I feel the benefits of a caffeine curfew?

Everyone’s different, but most individuals start to feel the benefit after about one week.

Which drinks contain caffeine?

It’s often hard to tell whether a product contains caffeine and how much. Small amounts are unlikely to be listed on food labels so look for ingredients like coffee beans, cacao, or green tea. Many teas, chocolates and sweets, and over-the-counter medicines contain caffeine and even decaf coffee contains small amounts (about the same as you’d find in a hot chocolate).

Drinks that contain caffeine:

  • Coffee
  • Mochas
  • Lattes
  • Black tea
  • Iced tea
  • Many energy drinks, including some fizzy drinks
  • Green tea
  • Cola Lower levels - but still contain caffeine
  • Decaffeinated coffee
  • Decaffeinated black tea

Which foods contain caffeine?

Foods that can (though not always) contain caffeine include:

  • Chocolate
  • Energy mints
  • Ice cream
  • Chewing gum

Others to watch out for:

  • Some medication, including some painkillers. It’s always worth checking with your GP or pharmacist if you’re not sure.

How can I avoid the ‘afternoon slump’ without caffeine?

If you find yourself feeling sluggish, our psychological health expert, Dr Mark Winwood, has put together a list of 9 pick-me-ups that are caffeine-free.

Are there withdrawal symptoms of cutting back caffeine and, if so, how long do they last?

Caffeine withdrawal symptoms include headache and fatigue – the length of time someone will experience these symptoms depends on the individual and also level of usage. An average consumer of caffeine would ordinarily experience withdrawal symptoms for no more than 10 days.

What should I do if I get headaches or fatigue when cutting down my caffeine intake?

These types of withdrawal symptoms are very common and entirely natural during the withdrawal period from caffeine and shouldn’t last for more than 2- 9. Most people tend to find that their symptoms improve after 2- 3 days, although we have found that for people who previously had a high caffeine intake the withdrawal symptoms can last a little longer.

If you have some over the counter painkillers you can take to help your headache then it is usually sensible to do so as it should help to relieve this. Taking frequent naps is also helpful to combat the sleepiness. And you could try taking a brisk walk to re-energise. It’s important to stay hydrated as dehydration is known to increase both the pain and drowsiness associated with caffeine withdrawal so sipping herb teas and water for example should also help.

Some people prefer not to take painkillers, in which case alternative therapies such as acupuncture and yoga have also been found to help reduce the severity of the headache.

I have small children and rely on tea and coffee to keep my energy levels up – what can I do?

After cutting down on caffeine your energy levels should remain normal but not stimulated by caffeine effects. However, it can be useful to think about other ways of improving and maintaining a healthy energy level that doesn’t require the use of caffeine.

Eating a well balanced diet consisting of protein, vegetables, fruits, nuts, seeds and pulses - and reducing any refined or simple carbohydrates, such as white bread, pasta, rice and sugar should provide all the essential nutrients for good health and help to boost your energy. With young children it’s also very likely your sleep is being affected which may well leave you feeling tired when you are starting your day so thinking about your current sleeping pattern and looking to see if there is a way of introducing a short rest period for yourself or getting to bed slightly earlier could also help.

If you are hoping to reduce your caffeine intake then stopping slowly is probably the most sensible thing to do – we usually recommend starting by reducing your intake by one cup a day. You can pace it in a way that suits you best, so you may like to reduce by one cup a day for three days then two cups a day for three days, or you may prefer to do this over a period of weeks reducing by an extra cup a week until you have stopped. This is also thought to help reduce any withdrawal effects you may experience and can help your body adjust more gradually to managing without the stimulation caffeine provides.

Are decaf tea and coffee caffeine free?


Since doing the caffeine curfew I’ve been more aware of my dreams and they’ve been more vivid. I don’t know if the two are directly connected but I haven’t changed anything else in my diet or lifestyle during this time. I’m also waking up earlier in the morning. Does this mean anything? Am I sleeping better or worse if I’m dreaming more?


I use a caffeine shampoo in the evenings when I shower - does this mean I'm breaking the 2pm #CaffeineCurfew?



10 good reasons to curb your caffeine cravings – AXA PPP

9 pick-me-ups that are caffeine-free – AXA PPP

5 benefits of a good night’s sleep – AXA PPP

7 signs of dehydration – know the risks – AXA PPP