Healthline’s editorial team has rounded up their favorite tips and tricks for reducing caffeine.

Whatever your reason for wanting to limit your caffeine intake, these strategies show that you don’t have to change your routine or sacrifice the drinks you love when cutting back!

TRY DECAF COFFEE

“I’ve found that decaf coffee is a brilliant way to cut back on regular coffee. My favorite store-bought brands do decaffeinated counterparts, so the taste is often very similar to regular coffee. I tend to stop drinking regular coffee around 3pm, and I’ll only allow myself decaf after that time.”

— Amy M, Healthline Editor

Learn how much caffeine is in decaf coffee.

Quotes represent individual opinions. All content is strictly informational and should not be considered medical advice.

CONSIDER CAFFEINE-FREE HERBAL TEAS

“I switch to decaf (both coffee and tea) after 1 pm on most days. I also find naturally caffeine-free herbal teas are a great way to help transition into ‘bedtime mode’ from around 8pm.”

— Amy F, Healthline Editor

Discover 10 herbal teas you should try.

MAKE A HALF-CAF BREW

“I exclusively drink half-caf at home — any coffee-making setup that uses grounds is really easy to adapt to it. I’m currently on a cold brew kick, which tends to be more concentrated in caffeine, so for that I use a ratio of one-third regular grounds and two-thirds decaffeinated grounds. If I’m being more careful, I then make sure to measure out how much cold brew I serve in each drink.”

— Alex P, Healthgrades Editor

How much caffeine is in a cup of coffee?

TRY FLAVORED HOT WATER

“I had been drinking nearly a full pot each day of regular black coffee. I’ve now cut back to less than a half pot, which translates roughly to two to three cups (versus the prior six to eight total). After that’s gone by early afternoon, I switch to hot water with a splash of lemon juice. I’ve also been adding a hot cup of decaf tea (or two) at night.”

— Michael, Healthline Editor

Learn the benefits of lemon water.

TRY EXERCISE FOR A QUICK ENERGY BOOST

“I’ve come to learn that I often drink coffee because I love the smell of it and the small routine I have, rather than the actual effects of the caffeine. When I feel like I need a ‘caffeine kick,’ really, I just need to move. I might do 15 push-ups, some squats, or go for a 10-minute walk to get fresh air. I often splash cold water in my face, too. Getting my blood circulating is usually more effective than another coffee. If none of these options work, I’ll drink a decaf coffee to get the ‘experience’ without the caffeine.”

— Alex M, Healthline Editor

Take the quiz: Which type of exercise is best for you?

RESEARCH CAFFEINE CONTENTS

“When I first started reducing caffeine, I only looked at hot drinks. However, as my low caffeine journey has progressed, I’ve started looking at how to reduce it elsewhere, too. I’ve swapped out caffeinated sodas for caffeine-free versions, which taste just as nice! I’ve also paid more attention to over-the-counter medications to avoid things like cold and flu drugs with added caffeine.”

— Meg, Healthline Editor

Discover 7 caffeine-free sodas.

Limiting caffeine may help you wind down as the day progresses and improve your sleep at night. You don’t need to cut it out altogether, but there are loads of easy ways to reduce your intake.

The above tips demonstrate just a few of those methods, from coffee alternatives to incorporating other natural energy boosts into your day.

Ready to try out some of these strategies?

Here are some quick tips to cut back on caffeine in your daily routine:

  • Switch to decaffeinated coffee after midday.
  • Try a half-caf brew by replacing some of your caffeinated coffee with a decaffeinated version.
  • Try out some caffeine-free herbal teas or hot lemon water so you can keep getting your hot drink fix.
  • Look for caffeine free versions of your favorite sodas.
  • Try exercising for a couple of minutes to see if that gives you the energy boost you need!