The Caffeine WithdrawalReversal Hypothesis

Many people don't think they could get through a busy day without caffeine. And studies of regular caffeine users show that the drug does improve performance. The problem is, it is unknown whether these benefits are real.

So many people -- estimates range from 50% to 90% -- use caffeine, that it is quite difficult finding people who don't use caffeine to participate in studies. And there are always ethical difficulties associated with giving someone a drug that they previously haven't taken. So studies typically use experienced caffeine users, who are then in a state of caffeine withdrawal for the part of the study where they aren't on caffeine -- and this will worsen their performance. Give them a dose of caffeine, and their withdrawal is reversed, thus improving their performance. This is the basis of the withdrawal-reversal hypothesis.

There has been a little research that shows caffeine giving benefits over and above withdrawal, by giving it to research participants who don't usually use caffeine. These have encouraging results showing improvements in mental performance. However, looking at studies more broadly, it does seem that for every benefit caffeine gives, there is a drawback. For example, studies of the effects of caffeine on memory show that it improves some types of memory, but worsens others. And there is no getting away from the side effects of caffeine, which can undermine your efforts to make a good impression as well as interfere with doing your best work.

My personal experience with caffeine and caffeine abstinence is that overall, my performance, mood, and overall sense of feeling calm and in control, is way better when I am completely abstinent from caffeine. As soon as any caffeine is introduced into my day -- even first thing in the morning -- there is a crash later on. So life with caffeine always seems better than life without it, until it is completely gone, then I can appreciate how much better I feel when I am operating on my own natural energy resources.

But remember, caffeine is a drug. Like any other drug, you have to go through the rebound effects, withdrawal symptoms, and an emotional adjustment to missing that easy route to reversing fatigue. When you stop using caffeine, you get headaches and feel tired. You might feel grumpy and even miserable.

The best advice is to come off it slowly. Reducing your caffeine intake by 10% every two weeks will get you off without withdrawal symptoms. But it will take a lot of commitment and organization to track and reduce your caffeine intake. Many people find it easier to cut down more quickly, and suffer a little with the withdrawal symptoms.