When it comes to surviving the day, there's no denying Americans are addicted to caffeine.
89% of American adults use caffeine. Like you, I'm part of the majority that harnesses this powerful, legal drug - multiple times per day.
When you take a closer look, the average daily caffeine consumption in the United States is 110mg for women and 260mg for men.
That's about 3 cups of regular coffee looking at the men's average. And almost all of America's caffeine use comes from drinks.
But if you're anything like us, you've felt the ease of slipping into 'heavy user' territory...
Have a couple cups of coffee in the morning to help open our eyes.
Another coffee at lunch to fight fatigue.
Maybe again on the way home to stay awake.
And before you know it, you’re in for a night of staring at the ceiling...even though you're exhausted!
The max caffeine per day.
The max recommended amount of caffeine is only 400mg per day. So you can see how easy it is to overdue your caffeine intake.
That’s just four cups of coffee.
Consider the fact that "typical cups of coffee" are measured in a 5 oz size and a large size cup at your favorite shop is 16-20oz in total, you can see how easy it is to max out your caffeine before noon.
Add in an energy drink or a few sodas, and you’ve blown way past your max caffeine limit for the day.
The Long Term Side Effects Of Caffeine.
Did you know that only one in three American adults reported getting enough sleep each night?
So you can see why so many Americans need a little caffeine to help stay awake.
What’s more, forty two percent of Americans reported feeling tired before noon.
That's 10-12 more hours to go in your day. And fatigue is already rearing its ugly head.
The trend of doing more with less (sleep that is), isn’t showing any signs of stopping or reversing. Americans reported sleeping on average forty seven minutes less per night than just two years ago.
With busy lives, and hectic schedules, you can see why caffeine is super helpful. And we’re big fans.
It's one of the most effective focus and performance enhancers.
But you have to protect every minute of precious sleep. And caffeine is a major sleep killer.
All you have to do is practice a caffeine cut-off.
This means 6-8 hrs before bed, you draw a hard line in the sand - no more caffeine. For example, choose 4 pm.
This allows your body enough time to get the energy boost from caffeine but also break down the caffeine and get it out of your system before bed.
Doing this means you'll protect your sleep. And better quality sleep the night before means less desire for caffeine use the following day.
The long term effects of poor sleep are just too detrimental to your life. Premature aging, increased stressed, increased likely hood of storing unwanted body fat, and major decreases in mental performance are all long term side effects of chronic low sleep.
How you get rid of a caffeine addiction.
If you feel like your caffeine consumption is getting out of hand, or you feel like you just can’t survive without a steady drip off caffeine into your system, it’s time to dial it back.
Don’t worry, you’re not alone. Someone just like you has reversed their caffeine addiction with these simple tips.
If you take action now, each one will also help you dial back your caffeine intake.
- Track your Caffeine: The easiest way to really know how much caffeine you’re getting into your daily diet is to keep a log of how much caffeine you consume. It’s easy to forget about that extra soda you had, or if you topped off your drip coffee before you headed out the door.
- Take a Fitness Break: Just a brief walk or extra movement during the day can help you stay awake and alert instead of grabbing another energy drink.
- Set Limits: If caffeine affects your sleep, and you know you need to be in bed by a certain time – skip the after dinner espresso. Poor quality sleep is just making your need for stimulants go from bad to worse.
- Sleep is Important: After you set your caffeine cut-off time, make sure you have a plan to get a great night’s sleep. That means your room is cool, dark and all your electronics are off - away from the bed.
- Water is a Winner: You should aim to consume more water than coffee or energy drinks. After a great night’s sleep, you’re likely going to be dehydrated when you wake up. Instead of immediately reaching for a cup of coffee, grab a glass of water first.
- Switch to Tea: We love coffee as much as the next person, but we also love tea. While you're at it, why not try some matcha. It’s half the caffeine content of a cup of coffee and the perfect way to dial back your overall caffeine intake.
Is it better to live without caffeine?
Dialing back your daily caffeine doesn’t have to be difficult. You don’t need to get to zero caffeine, either.
Caffeine is great, and you shouldn’t look at it as an enemy.
But if you feel like you’re too dependent on your espressos, take action now on the suggestions above to get to a level of caffeine intake that’s a little healthier.
Your brain and body will thank you.
P.S. Half the caffeine of coffee isn't the only thing we love about matcha. The energy on matcha is smooth and long lasting.
No crash, and without the feelings of anxiety or jitters.
Just pure, clean energy. We recommend swapping out just one of your coffees for a matcha drink. Experience the difference - feel awake, alive, and your best self with a healthier boost.
Grab your matcha drinks here: Moontower Matcha