For Matt, a copywriter from London, it crept up slowly. He was already in the habit of drinking two black coffees in the morning, chased by a caffeinated Alka-Seltzer XS, dissolved in water. Then it was Coke Zero – just a couple of bottles, when he craved it – plus a caffeine-packed pre-workout supplement on training days, three or four times a week. If he took that, he figured, then he’d have to go to the gym to burn off the energy.

‘Looking at it now, that sounds crazy, but I was easily drinking 800mg of caffeine a day,’ he says. It was part routine, part utility, part craving.

The crash came later. One weekend, away at a hotel for his birthday, Matt started to feel deeply uneasy, ‘like my skin didn’t fit properly’. It was a sunny evening and he should have felt relaxed, but instead he was restless and fidgety. ‘I went outside for some air. My left hand was trembling. It was a really odd experience… I knew something wasn’t right.’

While Matt doesn’t know for certain if caffeine was the cause, it was enough to convince him to quit cold-turkey. ‘I had a horrible withdrawal, with a migraine that lasted all week. I had brain fog, too, feeling tired.’ Now on the other side of it, however, he feels much better. ‘My sleep is improving and I’m less anxious. I still have a coffee or two, but nothing after midday. I hope I never go back to the amount I was drinking.’

Chances are you know someone with a similar story. Or perhaps you’ve had your own peaks and troughs. Caffeine is the most widely used psychoactive drug in the world. As author Michael Pollan puts it, ‘For most of us, to be caffeinated to one degree or another has simply become baseline human consciousness.’

Beyond the Buzz

The UK’s coffee industry is thought to be worth £17bn, with Brits sipping an average of two cups per day. In 2023, the British energy drinks market generated more than £3bn. ‘It’s the definition of a socially accepted addiction,’ says Rachael Molitor, a chartered psychologist focusing on health and behaviour change. In fact, getting a caffeine fix has always felt aligned with ambition – in contrast to, say, a cigarette break or swift post-work pint. But could a four-a-day espresso habit be the latest signifier of someone who’s not wholly on their game?

The data shows a downward trend in coffee consumption among younger generations – a survey by the Centre for Economics and Business Research revealed that Gen Z drink just 0.5 cups a day, compared with millennials (1.3 cups) and Gen X (2.1 cups). Research published in the International Journal Of Environmental Research And Public Health notes caffeine consumption fell during the Covid pandemic. ‘There’s been a noticeable shift in recent years towards people re-evaluating their relationship with substances like coffee,’ says Dr Molitor. We’re more aware of how caffeine affects our bodies (more on that later). The cost-of-living crisis has also priced some people out of their coffee shop fix.

Evidence that we’re taking stock of our caffeine reliance can be seen in what we’re replacing it with. The decaffeinated coffee market is projected to be worth $28bn (around £23bn) globally by 2030. Then there’s the rise of low-caffeine matcha, plus ‘functional’ coffee brands, such as Clevr Blends and Dirtea, whose mushroom coffee contains 80% less caffeine than a regular cup. ‘Natural’ energy drinks containing B vitamins and adaptogens are also on the rise.

‘Because everyone drinks coffee and it’s so readily available, no one questions it’

Of course, we’re not all living in a post-caffeine age. Dr Molitor sees plenty of evidence of our coffee-soaked culture. Her students – whom she lectures on eating and drinking behaviours at Coventry University – frequently come armed with takeaway cups and flasks. As do her fellow lecturers at conferences.

‘Because everyone drinks coffee and it’s so readily available, no one questions it,’ she says. ‘As humans, we want to fit in and are attuned to following the crowd.’ It’s why – as with alcohol – many people actively attempt to acquire a taste for coffee, embarrassed to be the only one ordering a hot chocolate.

But First… Coffee

One reason why we’ve not really questioned caffeine’s outsized role in our routines is because its brand image remains as strong as a three-shot americano. Its association with sophistication can be traced back to the roots of the UK’s cafe culture, with the 1651 opening of The Angel coffee house in Oxford (inspired by those already popping up in Venice). ‘Unlike pubs – linked to the working class – coffee houses attracted more learned types who would discuss literature or politics,’ says Dr Molitor. Centuries later, it remains inextricably linked with work and study – grinding it out and getting shit done. Caffeine is fuel for success, both for ambitious workers and committed gym-goers.

But does it work as advertised? We know it makes us less tired in the short term, but is there any evidence that caffeine has a meaningful effect on productivity? In some senses, yes. ‘Caffeine is a central nervous system stimulant,’ explains Sophie Trotman, a registered nutritionist. ‘It can trigger increased alertness, reduced perception of fatigue and enhanced cognitive function.’ This doesn’t just mean increased productivity at work and in life, but also boosted physical performance. For example, one study showed it could improve 5K running time by 12 seconds.

However, caffeine doesn’t affect us all in the same way, says Trotman – bodies metabolise it differently. ‘One coffee might leave someone feeling panicked, while another will hardly feel the impact,’ she explains. The highest safe daily intake for adults is around 400mg (an americano clocks 50mg to 120mg). Above this point, most of us are likely to experience shakes, jitters and a racing heart; research has associated five or more cups with panic attacks.

‘One coffee might leave someone feeling panicked, while another will hardly feel the impact’

Complicating things further is that we’re not all starting from a low baseline each day. ‘Modern life is so stimulating – from being on a work Zoom while scrolling through Reels and messaging on WhatsApp – the stimulation caused by caffeine can easily add to feelings of overwhelm,’ says Trotman. ‘That’s because it can inhibit adenosine and GABA, two neurotransmitters that leave you feeling calm,’ explains registered nutritionist Jenna Hope. ‘These don’t just contribute to anxiety, but can also impact sleep.’

One study found that consuming caffeine six hours before bedtime reduced total sleep time by one hour. So, if you have a 4pm cup and hit the hay at 10pm, it’s still in your system. ‘Plus, while black coffee suppresses appetite in some, in others it triggers blood glucose fluctuations – especially if you combine it with high-GI oat milk – which can cause a blood sugar dip,’ notes Trotman. This can encourage you to reach for starchy snacks, which could lead to weight gain.

Down and Out

The other issue, warns Hope, is that your caffeine intake can obscure underlying issues with fatigue or exhaustion. A hardcore americano habit arguably enables workplace productivity while fuelling personal-life burnout – not a recipe for long-term fulfilment. Defaulting to decaf drinks can help you to gauge how hard or slow to go on any given day, so you’re working with your body’s natural energy levels rather than fighting against them. Similarly, giving up can help you get your sleep cycle back into a groove.

Chris Mackett, a development chef and consultant, gave up coffee and caffeinated soft drinks a few years ago and describes it as ‘the best decision’ he’s ever made. ‘I’m less stressed and live off natural energy, rather than a false buzz,’ he says, adding that quitting has also benefitted his decision-making.

Tim Farnell, a business owner, swore off caffeine when his wife was pregnant, initially in solidarity. ‘But I noticed a difference so quickly that I stuck with it. Within a few days, I was less jittery, my concentration improved and I was sleeping better,’ he says. ‘At my peak, I was having up to eight coffees a day – we had a machine in the office, and I was always in the office, working ridiculous hours.’ The biggest perk now, he says, ‘is that when you really do need a kick-start, just one coffee absolutely knocks your socks off’.

‘In the fitness industry, where early starts are common, caffeine can quickly become a crutch’

For Ben Hobson, an editor at Runner’s World, the decision to quit was prompted by the ‘big ups and downs’ he experienced throughout the working day, with the post-coffee rush and slump spurring him to reach for the next cup – ‘classic addiction behaviour’, he says.

Once he’d stopped, Hobson experienced headaches for two weeks. ‘But since then my energy levels have been way more consistent, plus the quality of sleep markedly improved,’ he says.

In the fitness industry, where early starts are common and high energy levels can feel like a prerequisite, caffeine can quickly become a crutch. Personal trainer Barney Skinner often found himself drinking three energy drinks and a coffee a day. ‘My partner often tells me she thinks I should stop,’ he says. But he doesn’t feel the need to quit just now. ‘I have cut back in the past and it’s not been a massive issue to stop,’ he says.

The question of whether you need to temper your intake – or rule out caffeine from your routine entirely – is a personal one. But if your habit feels more impulsive than intentional, you might benefit from a break.

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Find your Sweet Spot

How to build a healthier relationship with everyone’s favourite stimulant

Determine if it’s habit or addiction. According to Dr Molitor, the former won’t have a significant impact on your life – including your work and relationships – whereas the latter does. If you’re struggling with persistent low energy and poor sleep, seek advice from your GP.

Don’t go cold turkey. If you’re keen on quitting, Trotman advises against a hard stop. Anyone drinking four or more coffees a day is likely to experience debilitating withdrawal symptoms, which could cause you to revert back to your default caffeine intake.

Try smart reduction. Keep caffeine (including tea and any other caffeinated beverages) to a smaller window in the morning to help protect your sleep, as well as creating a healthy boundary around your coffee consumption.