A caffeine headache, also known as a caffeine withdrawal headache, is a headache that can occur when someone who regularly consumes caffeine suddenly stops consuming it or drastically reduces their intake. Caffeine headaches can be very painful and often feel like a throbbing or pulsating pain on both sides of the head.
What causes a caffeine headache?
Caffeine is a stimulant that works by blocking adenosine receptors in the brain. Adenosine is a neurotransmitter that promotes sleep and suppresses arousal. When caffeine blocks adenosine, it causes neurons in the brain to fire more rapidly, making you feel more alert and energetic.
When you regularly consume caffeine, your brain gets used to functioning with caffeine blocking those adenosine receptors. When you suddenly stop consuming caffeine, there is a buildup of adenosine in the brain because those receptors are no longer being blocked. This excessive adenosine binding then leads to dilation of blood vessels in the brain, which activates pain receptors and causes a headache.
Some key points about what causes caffeine withdrawal headaches:
- Your brain develops a dependence on the adenosine-blocking effects of caffeine
- When caffeine is removed, adenosine can freely bind to receptors
- Excessive adenosine binding causes blood vessel dilation in the brain
- Dilated blood vessels activate pain receptors, leading to a headache
Who is likely to experience caffeine headaches?
Caffeine withdrawal headaches are most likely to occur in people who regularly consume a moderate to high amount of caffeine on a daily basis. Some key factors that increase risk include:
- Consuming more than 200mg caffeine per day (2-3 cups of coffee)
- Drinking mostly caffeinated beverages rather than decaf
- Abruptly stopping caffeine intake rather than tapering off slowly
- Having used caffeine daily for an extended period of time
People who only occasionally drink caffeinated beverages are less likely to experience caffeine withdrawal headaches when they abstain from caffeine. The brain does not become dependent on caffeine’s effects without frequent exposure.
Caffeine consumption levels that may lead to withdrawal headaches
| Beverage | Caffeine (mg) |
|---|---|
| Brewed coffee (8 oz) | 95 |
| Espresso (1 oz) | 63 |
| Black tea (8 oz) | 47 |
| Green tea (8 oz) | 28 |
| Cola soda (12 oz) | 34 |
As you can see from the table, just a few cups of coffee or other caffeinated drinks per day can easily put someone over the 200mg threshold where withdrawal headaches become more likely.
What are the symptoms of a caffeine headache?
The primary symptom of a caffeine withdrawal headache is a throbbing pain or pulsating sensation on both sides of the head. However, caffeine withdrawal can also cause other unpleasant symptoms including:
- Throbbing head pain – Usually felt on both temples as well as the back of the head or around the eyes
- Fatigue – Feeling abnormally tired or lethargic without caffeine
- Irritability – Increased crankiness or short temper
- Difficulty concentrating – Trouble focusing on work or tasks
- Depression – Low mood or depression as a rebound effect
- Muscle stiffness/aches – Especially in the neck, shoulders and back
- Nausea – Queasiness or upset stomach
- Flu-like symptoms – Hot flashes, cold sweats, clammy skin
- Anxiety – Increased anxiety or feelings of restlessness
- Tremors – Shakiness in the hands
The headache pain from caffeine withdrawal usually starts within 12-24 hours after the last caffeine intake and can last from 2 to 9 days. Other symptoms tend to resolve more quickly, within 3-4 days.
How long do caffeine withdrawal headaches last?
The duration and severity of caffeine withdrawal headaches can vary significantly based on factors like:
- Level of caffeine dependence – Higher daily intake and longer use leads to worse withdrawals
- Rate of reduction – Quitting cold turkey causes more severe symptoms than gradual tapering
- Genetics – Some people metabolize caffeine faster than others
- Medications – Interactions with other drugs or medications
- Hydration – Dehydration makes headaches worse
- Activity level – Strenuous exercise can worsen headaches
- Sleep – Fatigue and lack of sleep exacerbate symptoms
- Stress – Stress hormones may amplify symptoms
For most people, the worst caffeine withdrawal symptoms tend to occur during the first 20-51 hours after quitting caffeine. Headaches usually resolve within 2-9 days, with most people feeling better after about 1 week caffeine-free. However, in heavy caffeine users, headaches may persist for 2 weeks or longer before fully resolving.
Expected duration of caffeine withdrawal headaches
| Level of Dependence | Headache Duration |
|---|---|
| Low (100-200 mg/day) | 2-4 days |
| Moderate (200-400 mg/day) | 3-7 days |
| High (400-600 mg/day) | 5-10 days |
| Very High (600+ mg/day) | 10-20 days |
As shown in the table, heavier caffeine users can expect more prolonged and severe withdrawal headaches when quitting cold turkey. Tapering intake gradually can help shorten the duration.
How to get rid of a caffeine headache
Here are some effective ways to get rid of a caffeine withdrawal headache:
Wait it out
Caffeine headaches will go away on their own within a week or two as your brain chemistry normalizes. Be patient and wait it out if you can tolerate it.
Taper caffeine intake slowly
Quitting caffeine cold turkey is more likely to cause headaches than tapering off slowly over a couple weeks. Gradually reduce your intake to wean your body off caffeine dependence.
Take over-the-counter pain medications
Pain relievers like ibuprofen (Advil) or acetaminophen (Tylenol) can help relieve headache pain and other symptoms of caffeine withdrawal.
Stay hydrated
Dehydration makes headaches worse. Be sure to drink plenty of water, herbal tea, and other non-caffeinated fluids.
Get plenty of rest
Fatigue from lack of sleep will worsen headaches. Aim for 8 hours of sleep per night.
Limit strenuous activity
Exercising too hard with a caffeine headache can make it worse. Take it easy with light physical activity until headaches resolve.
Consider caffeine replacement therapy
Consuming caffeine from tea or other sources can help wean you off without cold turkey withdrawal. Slowly decrease caffeine dosage over time.
Use caffeine withdrawal relief supplements
Supplements with caffeine withdrawal relieving ingredients like CoQ10, magnesium, B vitamins, and ginger may help alleviate headaches.
How to prevent caffeine headaches from recurring
Here are some tips to help prevent future caffeine withdrawal headaches:
- Gradually taper caffeine intake when quitting rather than going cold turkey
- Avoid higher caffeine drinks like energy shots and strong coffee
- Space out caffeine intake throughout the day rather than all at once
- Drink plenty of water to stay hydrated when cutting out caffeine
- Get adequate sleep nightly to avoid fatigue worsening headaches
- Consider cycling periods of caffeinated and decaf coffee
- Switch to lower caffeine teas as a replacement for weaning off coffee
- Take walks, stretch, or do yoga to relieve headache pain and muscle tension
- Start taking a magnesium supplement which may help prevent headaches
With some foresight and discipline, you can taper off caffeine without experiencing those awful withdrawal headaches. Be patient with the process and understand that some symptoms are inevitable when quitting caffeine after heavy use. But using the coping strategies listed above can help minimize headache pain and discomfort when weaning off caffeine dependence.
When to see a doctor about caffeine headaches
Caffeine withdrawal headaches are usually not a major cause for concern and resolve on their own within a week or two. However, you may need to seek medical advice if you experience:
- Headaches that last longer than 2 weeks after quitting caffeine
- Headaches that get progressively worse rather than improving
- Extremely severe head pain that is persistent
- Headaches combined with fever, neck stiffness, nausea/vomiting, or confusion
- New headaches in someone with no history of headaches before
- Headaches that wake you up at night
- Changes in vision, trouble speaking, loss of coordination, or weakness
- Still getting headaches despite over 1 month without caffeine
Headaches with any of the above symptoms could potentially indicate something more serious like meningitis, migraines, or medication overuse headaches. It’s better to be safe and get evaluated by a doctor if anything seems unusual or severe about caffeine withdrawal headaches.
Conclusion
In summary, caffeine withdrawal headaches are a common annoyance that affects regular coffee and tea drinkers who abruptly reduce their caffeine intake. They are caused by excessive adenosine receptor signaling in the brain due to the sudden lack of caffeine blocking those receptors. Symptoms include a throbbing headache, fatigue, irritability, difficulty concentrating and other issues that peak within the first 2 days but may persist for a week or more.
To get rid of a caffeine headache, you can wait it out, taper caffeine slowly, take OTC pain relievers, stay hydrated, limit activity, use caffeine replacement therapy, or take supplements. Preventing future caffeine headaches involves gradually weaning caffeine rather than quitting cold turkey. Seek medical advice if you experience severe, persistent, or unusual headache symptoms after quitting caffeine.