How to Stop Being Shaky After Drinking Caffeine

November 11, 2025 •

4 min read

According to MedlinePlus, consuming over 400 mg of caffeine daily can cause side effects like restlessness, shakiness, and a rapid heart rate. When you've had one too many cups and feel the familiar tremors, understanding how to stop being shaky after drinking caffeine is essential for your well-being.

Quick Summary

Address caffeine-induced shakiness by hydrating with water, eating a balanced snack, practicing deep breathing exercises, and engaging in light physical activity. Learn how to manage symptoms in the short term and prevent future jitters with mindful consumption habits.

Key Points

Hydrate Immediately: Drink plenty of water to combat the diuretic effects of caffeine and help dilute it in your system.
Eat a Nutritious Snack: Choose foods rich in fiber, protein, and healthy fats to slow caffeine absorption and stabilize blood sugar.
Practice Deep Breathing: Engage in deep, controlled breathing to calm your central nervous system and reduce heart rate and anxiety.
Engage in Light Exercise: A gentle walk or light stretching can help burn off excess nervous energy and relieve restlessness.
Avoid Further Stimulants: Stop all caffeine consumption and avoid other stimulants like sugary snacks and nicotine.
Listen to Your Body: Pay attention to your personal caffeine tolerance and adjust your intake to prevent future jitters.

Immediate Relief: What to Do When You're Already Shaky

When the jitters hit, your first priority is to calm your nervous system and support your body's natural processes. Waiting for the caffeine to wear off is the ultimate solution, but there are several steps you can take to mitigate the uncomfortable symptoms in the meantime.

Drink plenty of water

Caffeine is a diuretic, meaning it increases urination and can lead to dehydration. Dehydration can intensify symptoms like a rapid heart rate and jitters. By drinking water, you rehydrate your body and can help dilute the caffeine concentration in your system. Aim to sip water steadily over the next few hours.

Eat a balanced snack

Eating food can help slow the absorption of caffeine into your bloodstream. Specifically, opt for snacks rich in protein, healthy fats, and fiber. These nutrients are digested more slowly, helping to stabilize blood sugar levels and take the edge off the rapid caffeine effects.

Good snack options include:

Whole-grain toast with avocado or nut butter
A banana with a handful of almonds
Yogurt with fruit
Oatmeal with nuts and seeds

Practice deep breathing

Caffeine can put your nervous system into overdrive, leading to a racing heart and feelings of anxiety. Deep breathing helps activate the body's parasympathetic nervous system, which promotes a state of rest and relaxation.

Try this technique:

Find a quiet place to sit comfortably.
Inhale slowly and deeply through your nose for a count of four.
Hold your breath for a count of four.
Exhale slowly through your mouth for a count of eight.
Repeat this several times until you feel a sense of calm.

Engage in light physical activity

If you feel a surge of nervous energy, a brisk walk or some gentle stretching can help. Light exercise increases blood circulation and helps release some of the excess adrenaline, which can reduce feelings of restlessness and anxiety. Avoid strenuous workouts, as they can further elevate your heart rate and worsen symptoms.

Create a calming environment

If possible, move to a quiet, dimly lit space and rest. Avoiding additional stimulation from bright screens or loud noises allows your body to reset and process the caffeine more efficiently. Even a short 15-30 minute rest can help lower your heart rate and relax tense muscles.

Long-Term Strategies to Prevent Caffeine Jitters

If you regularly experience shakiness from caffeine, it's a sign that your body is sensitive to it. Making a few simple adjustments can help you enjoy the benefits of caffeine without the unwanted side effects.

Monitor your daily intake

Be aware of all your caffeine sources throughout the day, not just coffee. Caffeine is also found in soda, energy drinks, tea, chocolate, and some medications. Tracking your total intake can help you identify your personal threshold and prevent accidental overconsumption.

Know your limit and adjust accordingly

Everyone's sensitivity to caffeine is different. The general recommendation is to stay below 400 mg per day for healthy adults, but your personal limit may be lower. Pay attention to how your body responds and adjust your intake. For example, switching from a double shot of espresso to a single shot can make a significant difference.

Time your consumption correctly

Avoid consuming caffeine on an empty stomach. Having it with a meal helps slow absorption. Similarly, limit caffeine consumption later in the day to prevent it from interfering with your sleep, which can leave you feeling more sensitive to caffeine the next day.

Comparative Options for Managing Caffeine Effects


Strategy	Pros	Cons
Drink Water	Quick, accessible, and helps with dehydration.	Doesn't speed up caffeine metabolism, only mitigates symptoms.
Eat Food	Slows caffeine absorption and provides steady energy.	Needs to be the right kind of food (protein/fiber) to be effective. Sugary snacks can make it worse.
Deep Breathing	Activates the relaxation response and reduces anxiety.	Requires conscious effort and may not be effective for severe jitters.
Light Exercise	Burns off excess energy and releases tension.	Strenuous activity can worsen symptoms like high heart rate.
L-Theanine Supplement	May help calm the nervous system and offset stimulant effects.	Requires an intentional supplement purchase and consultation with a doctor.

Conclusion

While the only true way to get rid of caffeine jitters is to wait it out, you can take proactive steps to minimize the discomfort. Hydrating with water, eating a nourishing snack with protein and fiber, and practicing calming breathing techniques are effective strategies for immediate relief. For long-term prevention, it's critical to know your personal caffeine limits, be mindful of hidden caffeine sources, and time your consumption appropriately. By adopting these habits, you can still enjoy the benefits of caffeine without the unwelcome shaky side effects. For more information on caffeine and its effects, consider reviewing the National Library of Medicine's comprehensive guide.

Health and Prevention: How to avoid caffeine dependency.

Immediate Aid: Drink water, eat food, and breathe deeply.

Nutritional Approach: Focus on protein, fiber, and healthy fats.

Mindful Intake: Track all caffeine sources to find your limit.

Physical Activity: Use light exercise to burn off nervous energy.

Frequently Asked Questions

The fastest way to alleviate shaky feelings is a combination of hydrating with water, eating a balanced snack with fiber and protein, and practicing deep breathing exercises to calm your nervous system.

Yes, sugary foods and drinks can cause rapid spikes in blood sugar, which can exacerbate the jittery, anxious feelings caused by caffeine. It's best to stick to balanced snacks.

Caffeine's effects can last anywhere from 3 to 12 hours, depending on your individual sensitivity and the amount consumed. Its half-life is typically around five hours.

Eating can help manage caffeine jitters by slowing down its absorption into your bloodstream. Opt for snacks with fiber and protein to stabilize your energy levels.

You cannot flush caffeine out of your system quickly. Your body metabolizes it naturally over several hours. However, drinking water helps with hydration, which can lessen the unpleasant side effects.

Yes, it is possible to build a tolerance to caffeine with regular use, but increasing your intake to achieve the same effect is not recommended. Instead, consider reducing your daily consumption to reset your tolerance.

If you are sensitive to caffeine, consider switching to herbal teas like chamomile or peppermint, which have calming properties. Decaf coffee is also an option if you enjoy the taste without the high caffeine content.