Caffeine Withdrawal Headache: Causes and Relief
Why it happens, how long it lasts, and what actually helps.
The caffeine withdrawal headache is the most well-known symptom — and for good reason. It affects over 50% of people who quit caffeine, and it can range from mild discomfort to debilitating pain.
Why Caffeine Causes Withdrawal Headaches
Caffeine constricts blood vessels in your brain. When you stop consuming it, those blood vessels dilate (expand) back to their normal size. This sudden increase in blood flow creates pressure — and that's the headache.
It's the same mechanism behind migraine headaches, which is why caffeine withdrawal headaches can feel so intense. Your brain has adapted to the vasoconstriction and now needs to readjust.
How Long It Lasts
| Timeline | What to expect |
|---|---|
| 12-24 hours | Headache onset — usually starts as a dull ache |
| Day 2-3 | Peak intensity — can be severe for heavy caffeine users |
| Day 4-5 | Beginning to ease — intensity decreases |
| Day 7-9 | Usually gone — some may experience occasional mild headache |
What Actually Helps
Hydration
This is #1. Dehydration makes withdrawal headaches significantly worse. Drink more water than you think you need — at least 8-10 glasses per day. Many people mistake dehydration headaches for withdrawal headaches.
Caffeine-Free Pain Relief
Ibuprofen or acetaminophen can take the edge off. Important: check the label. Some pain relievers (like Excedrin) contain caffeine — 130mg per two tablets. That will restart the cycle.
Cold Compress
Apply a cold pack to your forehead or the back of your neck for 15-20 minutes. Cold causes vasoconstriction, which counteracts the dilation causing the headache.
Light Exercise
A gentle walk increases endorphins (natural pain relievers) and helps regulate blood flow. Don't push hard — light movement is enough.
Sleep
If you can, sleep through the worst of it. Your brain recovers faster during sleep, and you skip the conscious experience of the headache peak.
Should You Taper Instead?
If you consume more than 400mg of caffeine daily (roughly 4 cups of coffee), tapering — reducing by 25% every few days — can significantly reduce headache severity. The tradeoff is a longer withdrawal period, but a gentler one.
For moderate caffeine users (1-2 cups daily), going cold turkey is usually manageable with the relief strategies above.
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