Causes of a Caffeine Withdrawal Headache and How to Fix It

A caffeine withdrawal headache can happen if you miss your usual morning cup of coffee or mid-afternoon cup of tea. However, compared to other types of headaches, a caffeine headache can be easy to identify and treat.1
This article covers six ways to get rid of a caffeine withdrawal headache. It also discusses the causes of caffeine withdrawal headaches, the other symptoms that can go along with them, and how you might be able to prevent them.
What Causes Caffeine Withdrawal Headaches?
Caffeine is the most-used drug in the world. In the United States, approximately 90% of adults report drinking caffeinated beverages, like coffee, tea, and soda, every day.2
Although caffeine is considered a drug, experts do not agree on whether it qualifies as an addictive substance.
Research has demonstrated that regular use of caffeine can lead to:
• Dependence
• Increased tolerance
• Withdrawal symptoms
However, caffeine does not fit the commonly accepted definition of an addictive substance.
Research suggests that about half of people who consume more than 200 mg of caffeine a day will get a withdrawal headache if they abruptly stop.5
It’s not clear why other people do not get symptoms when they reduce their caffeine intake, but it might have to do with individual caffeine sensitivity.
Timing and other lifestyle factors can also influence caffeine withdrawal symptoms. For example, a person who only drinks coffee during the workweek may get caffeine headaches over the weekend when they have paused their intake.
If a person needs to stop eating before a medical test or procedure they might get a fasting headache, which is sometimes attributed to caffeine withdrawal.6
Sources of Caffeine
While coffee is one of the most popular caffeine beverages, there are many other sources of caffeine that are natural and manufactured.
Common dietary and supplemental sources of caffeine include:
• Tea (including black, green, chai, matcha, and oolong)
• Soda
• Energy drinks
• Coffee-flavored ice cream or yogurt
• Chocolate (especially dark and bittersweet)
• Other-the-counter (OTC) and prescription medications and nutritional supplements
۶ Treatment Options for Caffeine Withdrawal Headaches
There are a number of steps you can take to ease a caffeine withdrawal headache, from consuming a cup of coffee to taking medication.
Consume Caffeine
The fastest remedy for a caffeine withdrawal headache is to drink a caffeinated beverage. Most people will get relief from a caffeine withdrawal headache within an hour of consuming about 100 mg of caffeine.
Take an OTC Pain Reliever
Over-the-counter (OTC) pain relievers such as aspirin, ibuprofen, acetaminophen, or naproxen can help ease a headache and other symptoms of caffeine withdrawal.5
Drink Water
Staying hydrated can help prevent caffeine withdrawal headaches, particularly for people who get migraines (which can be triggered by dehydration).12
Focusing on your non-caffeinated fluid intake will also help you adjust to not having coffee, tea, and soda as a regular part of your day. If plain water feels like a boring replacement, experiment with ways to make it more interesting like adding some sliced fruit.
Apply Peppermint Oil
Applying peppermint oil to your head and temples may help relieve pain. You can buy this product online or in drug stores.
Rest
It’s possible that resting can reduce your head pain. Resting in a dark room is a go-to treatment option for people with migraines.15
However, if napping tends to make your headaches worse or cause a headache, this option may not be best for you.
Other Symptoms of Caffeine Withdrawal
Caffeine headaches usually start within 12 to 24 hours of stopping caffeine.
Caffeine withdrawal headaches can be accompanied by other symptoms, including:
• Drowsiness
• Poor concentration
• Depression
• Anxiety
• Irritability
• Nausea and vomiting
• Muscle aches and stiffness18
The amount of caffeine you usually consume might influence when you will start to feel caffeine withdrawal symptoms.19 It can also influence how long your symptoms will last.
However, research suggests that most people start to feel better from caffeine withdrawal within a week.20