Caffeine dependence is quite the slippery slope. First, it’s an extra cup of coffee in the morning. Next, it’s a cup of coffee at 2 PM to get over the lunchtime slump. Before you know it, you’re chugging an entire pot of coffee before noon.

Okay, okay — maybe we’re exaggerating. However, caffeine dependence is a very real phenomenon, and it’s rooted in the physiology of caffeine tolerance. In this article, we’ll discuss how caffeine tolerance works, the benefits of resetting it, and how to reset it.

How Does Caffeine Tolerance Work?

Before we can talk about how to reset your caffeine tolerance, we first have to understand how it works. Essentially, caffeine is structurally very similar to a neurotransmitter called adenosine. It’s similar enough that it can bind to your brain’s adenosine receptors, effectively blocking the effects of adenosine.

This is pretty important because adenosine normally builds over the course of the day to help you feel tired in the evening. Not only does caffeine suppress sleepiness, but it can also work with your central nervous system to encourage feelings of alertness and focus. 

Unfortunately, taking caffeine can cause your body to become resistant to its effects over time. Your body knows that it’s supposed to feel tired in the evening, and it tries to counteract the effects of caffeine by making more adenosine and adenosine receptors. 

Eventually, you’ll need to drink even more coffee to stamp down the rising levels of adenosine. This cycle will continue until you can’t drink enough caffeine to keep yourself awake.

Is Caffeine Tolerance Genetic?

Interestingly enough, there is a gene that decides your caffeine tolerance. Gene CYP1A2 is responsible for telling your body how quickly to metabolize substances like caffeine, melatonin, and some medications.

Like all genes, you have one copy of gene CYP1A2 from your mother and one from your father. These two copies can either code for a “fast” metabolism or a “slow” metabolism.

If you have two “fast” genes, then you’re probably the type of person who could probably drink a few cups of coffee with dinner and easily fall asleep a few hours later. In this case, you might be more likely to develop caffeine dependence. 

If you have two “slow” genes, then you might experience heart palpitations, sweatiness, and anxiety after just one or two cups of regular coffee. In this case, you can still become dependent on caffeine, but you won’t need to drink as much to achieve the same effects.

How Long Does It Take To Reset Your Caffeine Tolerance?

Ultimately, the length of your caffeine reset will depend on how much caffeine you’re currently drinking and how you go about it. In general, you can expect your reset to last anywhere from a couple of weeks to a couple of months.

Going cold turkey is generally much more effective and much faster than going little by little. However, you’re also more prone to experiencing caffeine withdrawals, which can include symptoms like headaches, fatigue, and irritability.

What Are the Benefits of Resetting Your Caffeine Tolerance?

No matter which method you choose, resetting your caffeine tolerance is going to involve cutting back on your caffeine intake. This can be a pretty big deal for some people — after all, 63 percent of Americans rely on their daily coffee to power them through the workday.

However, there are plenty of benefits that await you if you make it to the end of your reset. These can include the following:

• Better sleep
• Reduced dependence on caffeine
• Higher caffeine sensitivity
• Lower anxiety
• More focus
• Better digestion

How To Reset Your Caffeine Tolerance

If you decide to go forward with a caffeine reset, you’ll need to decide which method to take. There are two main ways you can go about resetting your caffeine tolerance, and each has its pros and cons. Here’s the (non-caffeinated) tea on both of your options.

Option 1: Go Big or Go Home

Your first option is to quit caffeine cold turkey. You’d need to avoid any and all caffeine right from the beginning of your reset.

Obviously, this is the fastest way to go about it. Once your system is completely free from caffeine, it should only take a week or two before you can start adding it back in. However, the withdrawals can hit as soon as 12 hours after your last cup of coffee, and the symptoms can be too tough for some people.

Option 2: Little by Little

Your second option is to slowly taper yourself off of caffeine. If you’re drinking three cups of coffee a day, switch to two cups of full-caf and one of decaf for a few days. Slowly decrease your caffeine intake like this, and eventually, you’ll get to the point where you can go without it. This method is much longer, but it can also help you avoid the brunt of the caffeine withdrawals.

Tips for a Successful Reset

Even if you choose to slowly wean off of caffeine, there are bound to be some side effects. They might not be as intense as they would be going cold turkey, but they can still pack a punch.

Let’s look at a few tips to help you get to the light at the end of the tunnel:

• Stay Hydrated: Drinking enough water can help manage symptoms like headaches and fatigue.
• Get Plenty of Sleep: You’ll be much more equipped to handle the challenges of a caffeine reset once you’ve caught a few Zzzs.
• Manage Your Stress: If you’re stressed, you may be more likely to break and go back to your caffeine routine. Try stress relievers like yoga, meditation, stress supplements, and journaling to get through the reset.
• Beware of Hidden Caffeine: Caffeine can lurk in many unsuspecting places. For instance, you’ll also need to avoid caffeinated sodas, chocolate, and even some pain relievers (unless they’re medically necessary).
• Try Low-Caffeine Alternatives: When you add caffeine back to your routine, try swapping your regular coffee for a low-caf functional coffee like our Mushroom Coffee+. Each serving contains only 40 mg of caffeine, which we’ve found to be a good balance for many people.
• Exercise: Exercising can help speed up your metabolism and wake you up in place of your coffee. It can also help you sleep better!

The Bottom Line

We all love a delicious cup of coffee in the morning. However, some people (you know who you are) go beyond simply enjoying caffeine — they actually need it to function. If this is you, we’re not judging — but you may want to consider going through a caffeine reset. It could take anywhere from a few weeks to a few months, but the benefits are worth it.

At Everyday Dose, we’re firm believers that less is more when it comes to caffeine. Sure, a small amount (like the 40 mg we include in our mushroom blends) can help you feel more focused and energized, but it’s all too easy to overdo it. Our mushroom blends also feature L-theanine to help minimize the side effects of caffeine. To try the benefits for yourself, shop all of our mushroom blends today.

Sources:

Open for Discussion: Caffeine | American Chemical Society

PharmGKB summary: caffeine pathway | PMC

Caffeine Withdrawal - StatPearls | NCBI Bookshelf

Celebrate National Coffee Day with latest data on America’s favorite beverage | NCAUSA