how to get rid of caffeine jitters

Five Tips on How to Get Rid of Caffeine Jitters

Coffee is one of the most popular beverages in the world thanks to its ability to re-energize the body and jumpstart the body’s metabolism and brain function. However, too much coffee can cause coffee jitters. In this article, you’ll learn tips on how to get rid of caffeine jitters.

What Are Caffeine Jitters?

Caffeine Jitters

Caffeine jitters are bodily sensations that you experience after consuming too much coffee. They are the most common side effects of too much coffee in your body. However, these jitters aren’t only caused by coffee; they can also be triggered by other energy beverages that have caffeine.

So, if you always mix your coffee with energy drinks throughout the day, your caffeine levels might surpass the recommended daily intake thus putting you at risk of developing caffeine jitters.

This means that you have to understand the amount of caffeine your body can tolerate every day to avoid exceeding that limit. Health experts recommend approximately 400 mg of coffee every day for healthy adults. This is about four regular cups of coffee per day.

Keeping your coffee intake within this range will help you enjoy the positive effects of caffeine. However, you should only pursue to achieve this quantity if you don’t take additional energy drinks during the day.

If you plan on enjoying an energy drink at some point, you should reduce the number of cups of coffee you take. The main benefits of keeping your caffeine consumption within the recommended quantity include reducing the risk of developing caffeine jitters, boosting your mood, and enhancing your physical performance.

Fortunately, caffeine jitters are, in most cases, temporary and they go away on their own. Also, they aren’t dangerous. However, they can have a negative effect on your body and prevent you from achieving your daily goals.

For instance, they can leave you feeling unsettled and finding it difficult to concentrate. Caffeine is a stimulant that belongs to the methylxanthine class. When you take coffee, this stimulant arouses your central nervous system thereby increasing your brain’s activity.

It also enhances the flow of important chemicals like cortisol and adrenaline in your body. This leaves you feeling relaxed and helps you to maintain focus throughout the day. That’s why people drink coffee in the morning and in the afternoon to boost their productivity at work.

When you drink coffee, caffeine is absorbed by your body to deliver the above-mentioned effects. The first sip delivers this effect within 5-30 minutes. The effects of caffeine on your body will be accompanied by an increased heart rate, increased breathing, and enhanced mental alertness.

Your physical energy will also be boosted to help you jumpstart your day. These effects last for up to 12 hours, depending on your caffeine tolerance level. That’s why some people only need one cup of coffee a day, while others need up to four cups to continue functioning optimally.

However, you should consume caffeine in moderation because it can have serious side effects when you exceed the recommended dose. For instance, it can make you anxious and disrupt your sleep.

Furthermore, your body can become tolerant to caffeine, which will force you to increase your daily coffee intake to achieve your preferred effect. Unfortunately, this increases the risk of developing caffeine jitters.

So, how do you know you’ve exceeded the recommended amount of caffeine? There are several obvious signs of having excess caffeine in your system. For instance, you’ll experience an unusual rise in body temperature, frequent urination, and dehydration.

Sometimes you can become dizzy and develop headaches, or even experience palpitations (rapid heartbeats). Too much caffeine can make you restless and excitable. It’ll make you feel energetic at first and eventually leave you feeling extremely tired.

Then your hands will begin to tremble and you become easily irritable and anxious. Your sleeping pattern will also be affected. All these are signs and symptoms of caffeine jitters.

How to Prevent Caffeine Jitters

Prevent Caffeine Jitters

Now that you understand the causes, symptoms, and effects of caffeine jitters, the next step is to learn how to keep them at bay. Here are x tips on how to prevent caffeine jitters and make them pass quickly.

1. Don’t Drink Too Much Coffee

As mentioned above, caffeine jitters are mainly caused by excess consumption of coffee. Therefore, the first step in preventing these jitters is to moderate your daily consumption of coffee.

If you are already experiencing the symptoms of caffeine jitters, you shouldn’t exacerbate them by drinking more coffee or caffeinated energy drinks. This also means that you shouldn’t mix your daily dose of coffee with energy drinks.

If you stick to the recommended daily amount of coffee but you also drink energy drinks at different times during the day, your caffeine levels will definitely get out of hand, triggering caffeine jitters. Some of the other beverages that might have caffeine include chocolate, cola, black and green tea, and energy drinks.

2. Stay Hydrated

Since caffeine is a diuretic element, it will leave you feeling dehydrated, especially when you consume it excessively. Dehydration is also one of the first symptoms of caffeine jitters.

So, you have to drink enough water to combat the effects of too much caffeine in your system. Unfortunately, some people will drink more coffee when they feel thirsty and jittery hoping to boost their energy. But this will only worsen the situation.

So, just pour yourself a glass of water if you feel jittery after a few cups of coffee. It’ll refresh you and reduce the edgy feeling.

3. Be Active

Since caffeine is a stimulant that arouses your brain and boosts your energy, you need to find a way to expel the excess energy. Too much energy that stays unused in your body can be harmful.

So, take a walk, jog, or go to the gym. It will calm your brain and body and get rid of the caffeine jitters. Exercise will help your body to metabolize the excess caffeine faster and release all the stored energy.

4. Eat the Right Meal

Eat a substantial meal when you start to experience caffeine jitters to help your body digest and absorb the excess caffeine. Your meal should have vitamin C, which increases your body’s ability to absorb non-heme iron.

Some of the common meals that can give you this vitamin include oranges and oatmeal. So, adding these foods to your breakfast, after your morning coffee will help reduce the effects of caffeine jitters.

5. Practice Deep Breathing

One of the symptoms of caffeine jitters is increased breathing. So, you should practice deep breathing to counter this effect. Just take long, deep gasps of air through the nose and exhale through the mouth to relieve jitters and anxiety.

Deep breathing helps to calm yourself down, especially if you’re feeling edgy. You can even combine it with meditation for more relaxation. Lastly, there’s no precise timeframe for the duration that your caffeine jitters will last, but with these tips, you can get rid of the side effects within a few minutes or hours, depending on your level of tolerance.

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