--- title: Gain Independence From Your Caffeine Reliance description: Do you need coffee to function? This 4th of July, learn why you should break your caffeine addiction and learn tips on how to drink less coffee. image: https://299691.hs-sites-na2.com/hubfs/coffee-caffeine-addiction.jpg --- **[![ASMS_logo_shadow_round](https://299691.hs-sites-na2.com/hs-fs/hubfs/ASMS_logo_shadow_round.png?width=200&name=ASMS_logo_shadow_round.png "ASMS_logo_shadow_round")](https://299691.hs-sites-na2.com/)** **Advanced Sleep Medicine Services, Inc.** The Sleep Experts`®` (877) 775-3377 ## Sleep Better, Live Better Blog ### *We believe that education is the first step to finding better sleep. Our articles educate people on sleep news, sleep disorders, and sleep care to help them achieve better health and live better lives. * *Thanks for joining the conversation.* ## [Gain Independence From Your Caffeine Reliance](https://299691.hs-sites-na2.com/blog/gain-independence-from-your-caffeine-reliance) Posted by [Julia Steele Rodriguez](https://299691.hs-sites-na2.com/blog/author/julia-steele-rodriguez) Find me on: [Facebook ](https://www.facebook.com/julia.steele818) [LinkedIn](http://www.linkedin.com/in/juliasteele) [Twitter ](https://twitter.com/juliasteelerod) Jul 2, 2015 8:00:00 AM ![coffee-caffeine-addiction](https://299691.hs-sites-na2.com/hs-fs/hubfs/coffee-caffeine-addiction.jpg?width=350&name=coffee-caffeine-addiction.jpg "coffee-caffeine-addiction") We all know someone who needs coffee to function. They may spend 5-6 hours per night in bed. When they wake up in the morning, the first thing they need to do is find a cup of caffeine. They might consume 3-4 cups of coffee or energy drinks per day to keep them going. But over time, this cycle of insufficient sleep and excessive caffeine consumption can take a serious toll on your energy levels and your overall health. So this 4th of July, **it's time to gain independence from your reliance on caffeine**! # Why you should cut back on caffeine Whether it's your morning coffee or an energy drink to power you through an [all-nighter](https://299691.hs-sites-na2.com/sleepbetterblog/its-been-a-hard-days-night), it's time to reconsider the amount of caffeine you're consuming.  ## Caffeine Addiction is a Real Thing While a shot or two of espresso to get your juices flowing isn't always a bad thing, you know you're too dependent when you suffer for missing a dose. Studies have actually detected negative withdrawal symptoms from people who cut themselves off from coffee!1 These include headaches, decreased alertness, depressed mood, irritability, lack of energy and difficulty concentrating...not to mention drowsiness and fatigue! These symptoms can last for as long as 2-9 days. ## Curb your Coffee Craving There has been a lot of debate over the health benefits and drawbacks of coffee, but we have a couple of solid reasons why you shouldn't let your coffee habit get out of hand. #### 1. It's expensive! With Starbucks drinks running between $3 and $5, even a couple cups a day can become an expensive habit. Save yourself some cash by cutting back! #### 2. It's no substitute for good sleep.  We'll say it again: *Using coffee to wake yourself up is no substitute for the regenerative benefits of sleep. *Many vital functions in your body, like healing physically and [forming memories](https://299691.hs-sites-na2.com/sleepbetterblog/how-napping-improves-your-memory), occur while you are sleeping. If you have any doubts about the necessity of catching some zzzs, look no farther than [our recent blog post on the effects of sleep deprivation](https://299691.hs-sites-na2.com/sleepbetterblog/the-dangerous-effects-of-sleep-deprivation). The detriments of insufficient sleep go far beyond the drowsiness and fatigue that coffee can cure.  So how do you get control over your caffeine intake, especially if you just realized that 10 cups of coffee a day might really be too much? ## Tips for How to Break Your Coffee Habit #### 1. Keep the routine, ditch the coffee. One of the key components to habit is ritual. Maybe you down an energy drink before you hit the gym to get your energy up, or you have coffee in the morning, a coke at lunch, and espresso with dinner. Try switching it up by replacing that coffee with tea or a half-caffeinated variety.  #### 2. Cut back gradually.  If you can't handle the side effects of letting go of coffee all in one shot, practice a gradual reduction in your consumption. Skip the afternoon latte, or drink a smaller cup than usual.  #### 3. Get more sleep! The easiest way to rebound from letting go of coffee...get more sleep, so you no longer rely on it!  *How much coffee do you drink? Do you think you could cut back, or is your cup of joe too important to your day? Share in the comments! * Sources: [1) Juliano, Laura M. et al. "A critical review of caffeine withdrawal: empirical validation of symptoms and signs, incidence, severity, and associated features." Published in *Psychopharmacology *journal, via Springer Link.](http://link.springer.com/article/10.1007/s00213-004-2000-x#page-1) [Photo Credit: jen. "coffee." Creative Commons License. ](https://www.flickr.com/photos/blu_pineappl3/14028754235/in/photolist-nnF2T2-oMFLKY-z86nj-9vatNK-qektu-78V4go-ciruhj-cPJ8QU-df5Rzq-8dxxkB-CsKnA-887JXd-eppLDF-eqbByC-dzBrCi-6RGY2L-75QJPn-2DgLk-dshXvy-dWcYXQ-4EaXuw-eeXM3G-56P4E3-cirujw-4ang32-c8XkcS-3daDSd-bdnv4Z-dz1VFC-4rLoBN-dfy1vs-9kbWzq-epfrrr-f9xNuq-fDnb1y-7khdoc-aBXTtV-naY5im-a2N6ck-7DuPiK-adfDtJ-9jJxG8-7X3Z79-9ymuL8-bqg1DX-abXTvN-b8Y4UZ-pkn5Uo-8W6kEp-AzWDr) Topics: [Good Sleep Habits](https://299691.hs-sites-na2.com/blog/topic/good-sleep-habits), [Economics of Sleep Medicine](https://299691.hs-sites-na2.com/blog/topic/economics-of-sleep-medicine), [Sleep and Society](https://299691.hs-sites-na2.com/blog/topic/sleep-and-society) ## Share this blog post: [![Share on Facebook](https://static.hubspot.com/final/img/common/icons/social/facebook-24x24.png)](http://www.facebook.com/share.php?u=https%3A%2F%2F299691.hs-sites-na2.com%2Fblog%2Fgain-independence-from-your-caffeine-reliance%3Futm_medium%3Dsocial%26utm_source%3Dfacebook) [![Share on LinkedIn](https://static.hubspot.com/final/img/common/icons/social/linkedin-24x24.png)](http://www.linkedin.com/shareArticle?mini=true&url=https%3A%2F%2F299691.hs-sites-na2.com%2Fblog%2Fgain-independence-from-your-caffeine-reliance%3Futm_medium%3Dsocial%26utm_source%3Dlinkedin) [![Share on Twitter](https://static.hubspot.com/final/img/common/icons/social/twitter-24x24.png)](https://twitter.com/intent/tweet?original_referer=https%3A%2F%2F299691.hs-sites-na2.com%2Fblog%2Fgain-independence-from-your-caffeine-reliance%3Futm_medium%3Dsocial%26utm_source%3Dtwitter&url=https%3A%2F%2F299691.hs-sites-na2.com%2Fblog%2Fgain-independence-from-your-caffeine-reliance%3Futm_medium%3Dsocial%26utm_source%3Dtwitter&source=tweetbutton&text=Gain%20Independence%20From%20Your%20Caffeine%20Reliance) [![Share on Pinterest](https://static.hubspot.com/final/img/common/icons/social/pinterest-24x24.png)](http://pinterest.com/pin/create/button/?url=https%3A%2F%2F299691.hs-sites-na2.com%2Fblog%2Fgain-independence-from-your-caffeine-reliance%3Futm_medium%3Dsocial%26utm_source%3Dpinterest&media=) [![Share on Email](https://static.hubspot.com/final/img/common/icons/social/email-24x24.png)](mailto:?subject=Check%20out%20https%3A%2F%2F299691.hs-sites-na2.com%2Fblog%2Fgain-independence-from-your-caffeine-reliance%3Futm_medium%3Dsocial%26utm_source%3Demail%20&body=Check%20out%20https%3A%2F%2F299691.hs-sites-na2.com%2Fblog%2Fgain-independence-from-your-caffeine-reliance%3Futm_medium%3Dsocial%26utm_source%3Demail) ### Subscribe to Email Updates Search our blog Search ### Posts by Topic - [Children and Sleep (1)](https://299691.hs-sites-na2.com/blog/topic/children-and-sleep) - [Coffee (1)](https://299691.hs-sites-na2.com/blog/topic/coffee) - [CPAP Alternatives (2)](https://299691.hs-sites-na2.com/blog/topic/cpap-alternatives) - [CPAP Supplies (9)](https://299691.hs-sites-na2.com/blog/topic/cpap-supplies) - [CPAP Treatment (25)](https://299691.hs-sites-na2.com/blog/topic/cpap-treatment) - [Diabetes (2)](https://299691.hs-sites-na2.com/blog/topic/diabetes) - [Doctor's Opinion (4)](https://299691.hs-sites-na2.com/blog/topic/doctors-opinion) - [Economics of Sleep Medicine (15)](https://299691.hs-sites-na2.com/blog/topic/economics-of-sleep-medicine) - [Good Sleep Habits (59)](https://299691.hs-sites-na2.com/blog/topic/good-sleep-habits) - [Health Insurance (20)](https://299691.hs-sites-na2.com/blog/topic/health-insurance) - [Heart Disease (2)](https://299691.hs-sites-na2.com/blog/topic/heart-disease) - [Insomnia (2)](https://299691.hs-sites-na2.com/blog/topic/insomnia) - [Job-Related Sleep Disorders (7)](https://299691.hs-sites-na2.com/blog/topic/job-related-sleep-disorders) - [Kids and Sleep (20)](https://299691.hs-sites-na2.com/blog/topic/kids-and-sleep) - [Narcolepsy (1)](https://299691.hs-sites-na2.com/blog/topic/narcolepsy) - [Preparing for your sleep study (2)](https://299691.hs-sites-na2.com/blog/topic/preparing-for-your-sleep-study) - [Sex and Sleep (7)](https://299691.hs-sites-na2.com/blog/topic/sex-and-sleep) - [Sleep and Exercise (1)](https://299691.hs-sites-na2.com/blog/topic/sleep-and-exercise) - [Sleep and Society (41)](https://299691.hs-sites-na2.com/blog/topic/sleep-and-society) - [Sleep Apnea (60)](https://299691.hs-sites-na2.com/blog/topic/sleep-apnea) - [Sleep Business (3)](https://299691.hs-sites-na2.com/blog/topic/sleep-business) - [Sleep Disorders (30)](https://299691.hs-sites-na2.com/blog/topic/sleep-disorders) - [Sleep Studies (30)](https://299691.hs-sites-na2.com/blog/topic/sleep-studies) - [Telemedicine (1)](https://299691.hs-sites-na2.com/blog/topic/telemedicine) - [Treating Sleep Apnea (29)](https://299691.hs-sites-na2.com/blog/topic/treating-sleep-apnea) - [Women and Sleep (14)](https://299691.hs-sites-na2.com/blog/topic/women-and-sleep) ### Most viewed posts ### Recent Posts **Contact Us:** Advanced Sleep Medicine Services, Inc. Corporate Office 17835 Ventura Blvd. Suite 300 Encino, CA 91316 Phone (877) 775-3377 Fax (877) 855-6227  [info@sleepdr.com](mailto:info@sleepdr.com) ## **Top Links:** [Frequently asked questions (FAQs) ](http://www.sleepdr.com/frequently-asked-questions)[Download Service Request Form (Rx) ](http://www.sleepdr.com/service_request_form)[Request medical records ](http://www.sleepdr.com/request-medical-records)[See a complete list of locations ](http://www.sleepdr.com/locations)[Schedule an appointment ](http://www.sleepdr.com/schedule)[Sleep Better, Live Better Blog ](http://www.sleepdr.com/sleepbetterblog)[Contact us](http://www.sleepdr.com/contact) **About Us:** Our mission is to empower sufferers of sleep disorders, like sleep apnea, to lead more fulfilling lives by improving their sleep. We believe that by caring for and educating our patients and diagnosing and treating their sleep disorders we can help them achieve better health. With 20 locations across California, we are the leading provider of in-center and in-home (HST) sleep studies, PAP therapeutic devices, and replacement PAP supplies. We are contracted with more than 300 medical groups and commercial health plans. We partner with independent physicians who are at the forefront of the field of sleep medicine and together we provide high-quality, affordable, result-oriented and patient-centric diagnostic and therapeutic sleep medicine services. We strive to make all our interactions with patients, referring physicians, coworkers, and others courteous, caring and professional and we consider each interaction with our patients as an opportunity to live up to our commitment to the highest standards of patient care.  ### Subscribe to our blog: [![Twitter link](https://299691.hs-sites-na2.com/hubfs/twitter-865437-edited.png "Twitter link")](https://twitter.com/mysleepdr)[![Facebook link](https://299691.hs-sites-na2.com/hubfs/facebook-square-750598-edited.png "Facebook link")](https://www.facebook.com/AdvancedSleepMedicine)[![LinkedIn link](https://299691.hs-sites-na2.com/hubfs/linkedin-815276-edited.png "LinkedIn link")](https://www.linkedin.com/company/advanced-sleep-medicine-services-inc) ## Original photos by Francisco Crow [www.fc-images.net](http://www.fc-images.net) All rights reserved. Our administrative offices AND sleep centers will be closed on Monday, September 5, 2016 in observance of the Labor Day holiday.