Combating Tiredness (with less Caffeine)

There is generally a point in most people’s lives when caffeine is not ideal.

This may be during pregnancy, when you discover yourself to be caffeine sensitive, or simply because you don’t like coffee and/or tea. There could be a whole host of reasons.

In this particular post, we are focusing on less caffeine, not none – but if you are caffeine free, there may still be ideas here for you.

Combating Tiredness with Less Caffeine over image of a cup of coffee

So, from someone (me!) who is used to drinking at least two mugs of coffee per day, along with a few mugs of caffeinated tea, reducing that amount is sure to lead to exhaustion, as well as less productiveness.

What I’ve learned along my (reduced) caffeine journey:

Meditation actually helps!

This one surprised me so much. I thought for sure if I meditated I would fall asleep. Sitting still, clearing my mind, all of that sounds like a great sleeping formula – right?! Well, surprise surprise, when I meditate I find my head more clear and focused – and even without caffeine I am able to be more productive.

Make half of a (normal sized) mug and “water” it down.

Ever since I started trying to reduce caffeine, I have been making half a mug (single serve coffee machine, but you could also use a regular drip coffee maker), then adding homemade sugar free coffee syrup and unsweetened almond milk to fill the mug. Mostly milk. It tastes delicious, and I am reducing my overall caffeine intake. You could also just drink half of a mug if you prefer your coffee black, or split a regular amount with someone.

I highly recommend timing your caffeine intake to when you usually need a “pick-me-up” to get the most of it.

Stretching

This is one of those things I keep meaning to do but never seem to get around to. In my case, “stretching” means yoga, but stretching in general (or other light exercise, but consider why you are tapering off caffeine before doing anything strenuous) can help get your blood pumping and help you feel more energized to start your day. It could even serve as your afternoon pick-me-up if you have the time.

Use Your Best Judgement:

Healthy carbs

If you are a Trim Healthy Mama, you know this means E meals. For everyone else, this means carbs that digest more slowly, and don’t hit your blood stream as hard (or raise your blood sugar as quickly). These are things like brown rice, sweet potatoes, quinoa, steel cut or old fashioned oatmeal, and many more.

Please note that I am NOT suggesting you eat carbs every time you start to feel tired and want a pick me up. Food is nourishment, but only when eaten as such. When you include healthy carbs wisely in your day (I try to eat one E meal per day) they can help provide energy.

Take it slow

Although this isn’t so much about combating tiredness so much as combating withdrawal, if you are used to high amounts of caffeine in a day then don’t stop your caffeine cold turkey. Slowly taper off, and you are less likely to experience headaches and other withdrawal symptoms.

Also note your usual sources of caffeine and consider them when tapering off. Chocolate, coffee, and certain teas (most notably black tea) all contain caffeine. Although the amount of caffeine may be negligible, it’s still worth considering.

Bonus Tip to Reduce Caffeine Intake:

Consider why you drink coffee or tea at a certain time.

If you aren’t consuming the coffee or tea for the caffeine but more for the ritual – maybe you grew up watching your parents enjoying a mug of coffee each morning, or it’s a special time to sit and savor some alone time – then consider a healthy swap. Decaffeinated coffee (although this still contains some caffeine) or herbal tea are great choices. You can fix decaf coffee just like you would a regular mug, and if you are filling it with milk and flavoring then you (probably) won’t notice much difference.

Note that if you enjoy black coffee, then decaf coffee will likely take a bit of adjustment. It may be easier (and tastier) to switch to herbal tea.

Side note:

Please DON’T replace caffeine with sugar. Yes, it gives you a sugar “rush” or “high” but overall leads to weight gain and can be detrimental to your health. Also, the crash at the end of the rush or high is not fun and could potentially hurt your overall productivity. It isn’t worth it!

Disclaimer: I am not a medical professional, nor have I ever been one. Any and all information in this article is from my own personal experience, and should not be construed as medical advice. If you have any concerns, please seek help from a medical professional.