5 Reasons I Quit Coffee (and What I Replaced It With)

I’ve been a coffee enthusiast since I was 16. Nothing quite beats the ritual of grabbing a warm cup, meeting up with friends, and enjoying that rich, aromatic flavor. But as much as I loved my coffee, I started noticing some downsides that were hard to ignore.

But First, How Much Coffee Is Safe for Consumption?

The general consensus among health experts is that most adults can safely consume up to 400mg of caffeine daily. To put this into perspective, that’s roughly equivalent to two espressos, four cups of instant coffee, or eight cups of tea. While these guidelines are helpful, everyone’s tolerance can vary, so it’s important to consider your own body’s response to caffeine.

For specific groups, such as children and those who are pregnant or breastfeeding, the recommended caffeine intake is much lower. Children under 18 should limit their caffeine to less than 3mg per kilogram of body weight per day.

For pregnant women and breastfeeding mothers, the safe limit is considered to be no more than 200mg of caffeine daily. This reduced intake helps to avoid the extended effects of caffeine, which can be particularly impactful on fetuses and infants. Interestingly, about 1% of the caffeine consumed by a mother makes its way into breast milk, peaking about an hour after consumption.

The Sleep Struggle

My biggest gripe with coffee? How it affected my sleep. I found myself tossing and turning for at least an hour every night trying to fall asleep. For someone who used to drift off as soon as my head hit the pillow, this was a real bummer.

Feeling on Edge

Then there was the jitteriness. Sometimes my hands would shake uncontrollably, and it felt like my muscles were always tense. Not exactly the best look when you’re trying to enjoy a calm moment with friends.

Other Annoying Side Effects

And oh, the trips to the bathroom. Coffee made me pee way too often, which was both annoying and a bit embarrassing, especially when I was out and about. Plus, my breath wasn’t the freshest after a cup, and my teeth started to show signs of yellowing. As if that wasn’t enough, coffee sometimes even gave me diarrhea, and dealing with that was no fun at all.

The After-Coffee Slump

After the initial caffeine boost wore off, I’d hit a wall. The brain fog would set in, making it hard to focus, and all I could think about was when I could catch a nap. Trying to relax or meditate after coffee was out of the question—I was just too wired.

So, I Finally Cut Back…

So, I decided to switch things up. I moved to drinking only one or two cups of decaf a day. Surprisingly, this small change helped a lot. I still got to enjoy my coffee ritual without all the side effects.

I didn’t stop there, though. I started experimenting with chicory root tea. It’s something I learned about from how folks in New Orleans enjoy their coffee. It’s not exactly like coffee, but it’s close enough for me. I add a bit of cocoa powder to it, which makes it pretty tasty.

I also figured out that not drinking coffee after noon helped me sleep better at night. For those times I really wanted something coffee-like without the side effects, I opted for cold brews or darker roasts, which are less acidic and easier on my stomach.

Financial Savings from Cutting Back

There’s also an economic angle to consider when evaluating your coffee consumption. The average cost of a café-bought coffee is more than $4. Cutting out just one coffee per day could save you around $28 per week, which adds up to about $1,460 each year. That’s a considerable amount that could be redirected towards other health-promoting activities or savings.

Life After Coffee

Since cutting back, my sleep has improved dramatically, and the jittery feeling is gone. I feel more relaxed, my bathroom breaks are normal again, and I’m not dealing with bad breath or an upset stomach.

Quitting regular coffee wasn’t easy, but I’ve adjusted well, and honestly, I don’t miss it. My mornings are still enjoyable, my energy levels are steady throughout the day, and best of all, I feel like I’m finally off the roller coaster of caffeine highs and lows.

If you’re thinking about cutting back on coffee or looking for alternatives, it’s totally doable and might just change your daily rhythm for the better. Whether it’s switching to decaf, trying out chicory, or adjusting when you have your last cup, small changes can make a big difference.