WHy You Need to Cut Out Caffeine if you have Fibromyalgia

Living with fibromyalgia is a journey full of ups and downs, both physically and emotionally. For me, the day-to-day reality is shaped by chronic pain, relentless fatigue, sleepless nights, and that frustrating brain fog so many of us know too well. Over the years, I’ve discovered that even the smallest changes can have a big impact on my well-being. One of the most significant shifts I made was cutting out tea completely and switching to non-caffeine coffee.

My Story: Caffeine and Fibromyalgia

Before my diagnosis, caffeine was a daily companion—whether in a comforting cup of tea or a mug of regular coffee. Like many people, I relied on it for a quick boost when the fatigue became overwhelming. But as I learned more about fibromyalgia and listened to my body, I realised that caffeine wasn’t helping in the long run. In fact, it was making things worse.

Rethinking My Relationship with Caffeine

Fibromyalgia makes the nervous system ultra-sensitive, amplifying even minor discomforts and constantly disrupting sleep. I noticed that after drinking caffeinated tea or coffee, falling asleep was much harder, and when I did sleep, it was not quality sleep and I’d wake up feeling even more drained. There was a clear connection: caffeine was interfering with the restorative sleep my body desperately needed.

Breaking the Cycle

For a while, I found myself trapped in a cycle—caffeine to fight fatigue, then worse sleep, which led to even more tiredness the next day. Eventually, I took the leap: I cut out tea and made the switch to non-caffeine coffee. The change wasn’t instant, but gradually, my sleep quality improved. I began to wake up less groggy, my pain levels felt a little more manageable, and my “fibro fog” wasn’t as bad.

Mental Health and Sensitivity

Anxiety has often walked hand-in-hand with my fibromyalgia. I came to realise that caffeine wasn’t just affecting my body, but my mind too—pushing my heart rate up, making me feel edgy, and leaving me restless. Since removing caffeinated drinks, I’ve noticed a subtle but meaningful difference: my mood is steadier, and those spikes of nervousness have softened.

Paying Attention to My Body

People with fibromyalgia tend to be especially sensitive to all sorts of stimulation, from bright lights to certain foods. Caffeine was just another source of overstimulation. By choosing non-caffeine options, I felt less jittery and more at peace in my own skin.

Digestive Peace

Digestive troubles seem to come with the territory of fibromyalgia. For me, too much caffeine meant more stomach upset. Now, by avoiding caffeinated tea and coffee, my stomach feels calmer and I experience fewer digestive issues.

Finding Better Choices

Swapping out my usual tea for non-caffeine coffee took some getting used to, but I’ve found it’s worth it. I also focus on other ways to support my energy and clarity:

·       Pacing my tasks and giving myself permission to rest without guilt.

·       Prioritising good sleep habits—consistent bedtime, a dark room, and limited screen time in the evenings.

·       Staying hydrated and reaching for water or herbal teas when I need a refresh.

·       Choosing snacks that give long-lasting energy, like fruit, nuts, or whole grains.

·       Gentle movement—like stretching or walking—when I can manage it.

·       Mindfulness practices, like deep breathing or quiet music, to ease stress and clear my mind.

How I Made the Change

Giving up tea and my regular coffee wasn’t easy, and I had to go slowly. I started by cutting back on tea, then switched to only decaffeinated coffee, and kept an eye on how I felt. The headaches and irritability in the beginning were tough, but as my body adjusted, I started noticing the positive effects. I used to think that non-caffeine coffee was like having a jam doughnut without the jam, but I now enjoy the taste of non-caffeine coffee and look forward to my morning mug.

Of course decaffeinated coffee does have traces of caffeine in, but, and depending on the brand, it is about a tenth of the amount in regular coffee. I have found this switch is enough for me but you may want to go the whole way and cut out caffeine completely. For this I recommend herbal teas.

A Personal Perspective on Improvement

Everyone’s journey with fibromyalgia is personal, but if you’re struggling with fatigue, pain, or sleep issues, consider rethinking your caffeine habits. For me, cutting out tea and switching to decaffeinated coffee was one of the best decisions I made for my health.

Final Words: Small Steps, Big Impact

Managing fibromyalgia takes patience and self-compassion. While cutting down on caffeine isn’t a cure, it’s a step towards feeling more in control and making life a little easier. Listen to your body, make changes at your own pace, and remember: every positive adjustment, no matter how small, is worth celebrating.

Fibro Freedom Therapy

I have created Fibro Freedom Therapy to help individuals understand, manage, and find freedom from fibromyalgia. With a focus on practical strategies to reduce pain and fibro fog, to improve sleep quality, increase energy levels and improve emotional well-being, the aim is to empower you sufferers to regain control of their life.

Launching soon! Click here to join the waiting list to be the first to know when the Fibro Freedom online course will be up and running. It's going to be a game changer for many.