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THE SLEEP30® CHALLENGE GUIDE TO SENSIBLY QUITTING CAFFEINE AFTER NOON

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We don't recommend going cold turkey. The side effects of caffeine withdrawal aren't dangerous, but they may be uncomfortable and disruptive. If you gradually make changes, then it's very doable.

Goal: To eliminate caffeine after noon in 10–14 days

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WHAT YOU’LL NEED

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Small notebook or app for tracking caffeine consumption
Non-caffeinated replacement beverages like decaf tea, hot apple cider, juice, etc.

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STEP 1: ASSESS YOUR CAFFEINE INTAKE

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For the first three or four days, track all your caffeine consumption in a small notebook, on an app, or in your sleep journal. Include caffeine from less obvious sources such as medications, chocolate and other foods. There are websites that offer information on caffeine amounts.

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STEP 2: BEGIN ELIMINATING CAFFEINE

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Your elimination plan is individual to you and depends on your afternoon caffeine consumption. If you only have a single cup of coffee at 2:30 p.m., then you can start by making a goal to finish it by 1:30 p.m. Try that for a few days, gradually working your way to a noon end time. You should be down to noon in 10-14 days. If you have multiple caffeinated beverages throughout the day, then you want to start by eliminating the last cup of coffee or soda of the day. Skip the coffee with dessert.

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STEP 3: REPLACE WITH NON-CAFFEINATED ALTERNATIVES

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Your detox will be easier if you replace the caffeinated beverage with a non-caffeinated beverage you really enjoy. If your replacement choice is unsatisfying, then you're less likely to make the switch. Treat yourself! Also, staying hydrated by drinking plenty of water may reduce headaches or other withdrawal symptoms that some people experience when cutting caffeine.

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STEP 4: DO LIGHT EXERCISES

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If you're feeling crabby or low on energy, try taking a short walk, doing some easy yoga stretches, a one-minute plank, or even a handful of jumping jacks to hit the reset button.

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STEP 5: GET SUPPORT

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Tell your spouse or partner, your friends and coworkers that you’re cutting back on caffeine. Ask them to remind you to drink water, do some exercises and, most of all, remember that this too shall pass. The first few days of caffeine reduction are the worst, but it does get better.

Although it might be rough at first, having less caffeine in your system will eventually make you feel better. You'll have a clearer mind, more energy and get better sleep. You got this!

*Based on Sleep30^® Challenge participants from November 2018 to March 2019.
**Participant received InnerCircleSM loyalty points for doing challenge.

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