The amount of time that it takes for caffeine to travel through your system depends on a variety of factors, such as age, body height and weight, food intake, and genetics. Caffeine has a half life of 3-5 hours, which means that it could take up to 5 hours for 50% of the caffeine to go through your system.  It takes the average adult 1.5 days to fully eliminate caffeine from their system. Adults can clear caffeine from their system faster than any other age group. It takes children and elderly people much longer. People who are tall and heavy can metabolize caffeine much more quickly than shorter and lighter people. Women that take oral contraceptives will metabolize caffeine at an average rate of 3 hours slower than those who don’t. This is the equivalent of 4 cups of coffee, or 2 energy shot drinks per day. Reduce the amount each day to test how your body reacts. Find a balance between enjoying your caffeine, yet not drinking too much that it disrupts your life.  If consuming around 400 mg of caffeine per day is still giving you unpleasant side effects, lower your intake to find your limit. Drinking less caffeine can be difficult at first. Take it slowly, and seek help from a medical professional if you are struggling. Practice waking up and going to sleep at the same time each day. Make sure that you get enough sleep every night. This will help to regulate your mind and body, and you won’t feel like you require as much caffeine to function. Chocolate, coffee-flavored ice cream and frozen yogurt, and some breakfast cereals all contain caffeine. Lower your intake of these foods to help reduce your caffeine consumption. If you find that having caffeine in your system is bothering you regularly, consider swapping your coffee or energy drink for an alternative beverage. Decaf tea or coffee are good replacements, as you can still get the same taste but without the annoying jitters. Many herbal teas don't contain caffeine.
سيظل الكافيين في جسدك لمدة يوم ونصف تقريبًا إلى أن يزول كليًا. قلل مقدار ما تستهلكه من الكافيين لأقل من 400 مجم في اليوم الواحد. نم لمدة 7-9 ساعات كل ليلة. تجنب الأطعمة التي تحتوي على الكافيين. بدّل المشروبات المحتوية على الكافيين بالمشروبات الخالية من الكافيين.