Caffeine affects people differently. Too much can make your head pound, but skipping your regular morning cup of java or 5-Hour Energy shot can be just as painful.
To make things even more interesting, caffeine can trigger migraines, and it can also be one of the most effective ways to relieve a headache or help prevent a migraine attack.
Bottom line? The link between caffeine and headaches is about as complex as a single-origin arabica blend.
How does caffeine affect the body?
Caffeine is a naturally occurring stimulant found in coffee, tea, soda, chocolate and some other unexpected places. Protein bars, ice cream, breakfast cereals and even decaf coffee also include varying degrees of caffeine, and it’s also an added ingredient in several over the counter and prescription pain medications.
When you consume caffeine, it’s quickly absorbed into the bloodstream. Within 30 to 60 minutes, it can increase activity in the brain and nervous system and boost the circulation of adrenaline and cortisol. That’s the “magic” that leaves you feeling refreshed, focused and pumped with energy.
When you have too much caffeine, it can cause nervousness, increased heart rate, nausea, insomnia and – you guessed it – headaches.
Are headaches and caffeine connected?
Blood vessels tend to enlarge when you have a headache. When blood flow around the brain increases, it can put added pressure on the nerves and cause head pain. Caffeine causes the blood vessels that surround the brain to narrow, which eases pressure and pain.
If you’re a regular caffeine consumer, your body depends on its effects. If you stop using it suddenly, it causes the blood vessels to enlarge. The increase in blood flow can trigger what’s known as a caffeine withdrawal headache.
Withdrawal isn’t the only way caffeine causes head pain. You can also get a caffeine-related headache when you:
- Consume too much caffeine. Having more than the equivalent of four cups a coffee each day can cause headaches and other side effects.
- Have a caffeine sensitivity. Some people feel the effects of caffeine more than others. Even small amounts can cause headaches. Age is also a factor. As you get older, it takes longer to clear caffeine from the body.
- Overuse certain medications. When you take too much pain reliever too often, your headache pain can come back and be even worse when the medication wears off. It’s even more likely to happen if you add caffeine to the mix.
- Get dehydrated. Caffeine is also a diuretic, which can make you pee more and may lead to dehydration and a loss of magnesium. Both factors can trigger a headache.
For people who have a history of migraine headaches, caffeine can be a friend and a foe. While a little may help ease a migraine episode, studies show that too much caffeine is a risk factor for chronic migraine sufferers.
What do caffeine headaches feel like?
A caffeine or caffeine-withdrawal headache typically feels like a throbbing pain in your head. It starts behind the eyes and can move up to the front of the head.
If your headache is due to caffeine withdrawal, you may also experience additional symptoms including:
- Fatigue or drowsiness
- Nausea
- Muscle pain or weakness
- Irritability
- Difficulty focusing
Headaches and other withdrawal symptoms typically start around 12 to 24 hours after you last have caffeine. They can last up to 9 days and headache pain is typically at its worst at around the 20 to 50-hour mark after caffeine consumption.
How much caffeine is too much?
According to scientists at the Federal Drug Administration (FDA), caffeine can be a part of a healthy diet for most people. But too much can be dangerous. For healthy adults, the FDA says 400 milligrams (the equivalent of four or five cups of coffee) a day is ok, but it’s important to understand that the effects of caffeine can vary a lot from person to person.
Listen to your body. Along with headaches, some additional signs of caffeine overload may include:
- Insomnia
- Anxiety
- Restlessness and shakiness
- Elevated heart rate
- Nausea and upset stomach
- A feeling of sadness
- Caffeine dependence
How can I cut back on caffeine?
If you’re susceptible to caffeine headaches, the best thing to do is to cut back on your intake.
Health experts offer this sage wisdom: Take it slow. Gradually reducing your consumption will allow your body to adjust to lower levels of caffeine and minimize potential withdrawal symptoms.
Here are some ways to ease your intake and keep headaches and other withdrawal symptoms at bay:
- Make small changes first. Start by cutting out one can of soda per day to drinking a smaller cup of coffee.
- Set a caffeine cut-off time. Medical experts recommend 2pm to prevent caffeine from disturbing your sleep.
- Reach for the H2O. Staying hydrated will help flush out toxins and keep your energy up. Drinking water will also give your hands something to do when you’re craving a coffee or soda.
- Lean in to decaf. You don’t have to make the leap all at once. Start with half- or quarter-caf and go from there.
- Adjust your brew time. The longer your tea steeps, the higher the caffeine content.
- Find a good substitute. Consider swapping out your coffee for herbal tea, soda for seltzer, or carob for chocolate. Some other healthy alternatives include chicory root coffee, rooibos tea, and fruit or veggie smoothies.
- Try to relax. Reducing caffeine can be stressful. Try deep breathing exercises, meditation, yoga or other relaxation techniques.
- Get moving. Exercise can perk you up while you cut back. Even a 10-minute walk or going up and down the stairs a few times can boost your energy.
- Read the label. Most OTC pain relievers contain caffeine. Check the ingredients and look for caffeine-free products.
How can I manage my caffeine headaches?
If you have a headache caused by caffeine or caffeine withdrawal, there are some things you can do to reduce the pain.
- Stay hydrated.
- Take an OTC pain reliever, such as ibuprofen, acetaminophen or naproxen.
- Use a cold compress on your head or neck.
- Rest in a dark, quiet room.
If you’re dealing with caffeine withdrawal, you can try a little dose of caffeine to ease the discomfort. But be careful. Giving in to your cravings could increase your dependency.
When should I seek care for my headaches?
Occasional headaches are common, including those caused by caffeine overload or withdrawal. But if you have frequent or severe headaches, it’s important to talk with a health care clinician if:
- Your headaches occur more than twice a week.
- You take pain relievers daily or most days for headache pain.
- Your headaches affect your quality of life and ability to perform daily activities.
- Headaches happen more often or worsen over time.
Indigo can help ease the pain
At Indigo, we treat most minor injuries and illnesses, including headaches and migraines. And you don’t need to wait for relief. Simply walk into one of our neighborhood locations or book an appointment online.
One of our health care clinicians will evaluate your symptoms and get to the root of what’s causing your headaches. If you need additional care, we’ll provide a referral to a specialist.
If it’s more convenient to skip the trip to a clinic, Indigo Virtual Care makes getting care easy. Book a same-day or next-day appointment to meet face-to-face with an Indigo Virtual Care clinician from your phone or favorite device.
In person and virtually, we’re here 8 am to 8 pm every day so you can get care on your schedule.
