Hvorfor får jeg vondt i hodet uten kaffe?
- Fysiobasen
- Dec 1
- 3 min read
Many coffee drinkers experience headaches when they skip their daily dose of caffeine.
This can be frustrating, especially if coffee has been part of your routine for years.
But why does this happen? Is it simply a reaction to caffeine withdrawal, or is there something more behind it?
Caffeine and How It Affects the Body
Caffeine is a central nervous system stimulant found in coffee, tea, chocolate, energy drinks, and certain medications.When you consume caffeine, it produces several effects on the body:
Stimulates the nervous system: Caffeine blocks adenosine receptors in the brain. Adenosine promotes relaxation and sleepiness, so when it’s blocked, you feel more alert and awake.
Increases dopamine: Caffeine enhances dopamine release, improving focus and mood.
Raises blood pressure: Caffeine can temporarily elevate blood pressure, contributing to its energizing effect.
These effects explain why caffeine makes you feel awake and focused — but also why your body reacts strongly when caffeine intake suddenly stops.
Caffeine Withdrawal and Headache
If you consume caffeine regularly, your body adapts to its effects.When you suddenly stop, your brain and blood vessels respond — often resulting in a withdrawal headache.
Vasodilation (blood vessel widening): Caffeine constricts blood vessels in the brain. Without caffeine, they dilate, increasing blood flow and pressure — which can cause pain.
Reduced dopamine: The drop in dopamine after caffeine withdrawal can make you feel tired, irritable, and more sensitive to pain.
Neurotransmitter imbalance: Sudden caffeine cessation disrupts chemical balance in the brain, triggering headaches and fatigue.
How Long Does a Caffeine Withdrawal Headache Last?
Symptoms usually begin 12–24 hours after your last dose of caffeine and can last 3–7 days.The duration depends on how much caffeine you normally consume.After a week, your body typically adapts, and the headache gradually subsides.
Other Symptoms of Caffeine Withdrawal
In addition to headaches, you may experience:
Fatigue and drowsiness
Irritability and mood swings
Difficulty concentrating
Low mood or mild depression
These symptoms are temporary and resolve as your body recalibrates its chemical balance.
How to Relieve a Caffeine Withdrawal Headache
If you’re trying to reduce or quit coffee, these strategies can help ease the transition:
Taper gradually: Reduce your caffeine intake slowly instead of stopping abruptly. This allows your body to adjust and minimizes headache severity.
Stay hydrated: Dehydration can worsen headaches, so drink plenty of water throughout the day.
Rest and sleep: Adequate rest helps your body recover faster from withdrawal.
Use over-the-counter pain relief: Medications such as ibuprofen or acetaminophen can relieve temporary pain.
Light exercise: Gentle movement or stretching improves circulation and can ease tension headaches.
How to Prevent Headaches When Cutting Back on Coffee
To avoid caffeine-related headaches, follow these steps:
Reduce intake gradually — replace one coffee with tea or decaf each day.
Switch to decaf — maintain your coffee habit without the caffeine.
Find alternative energy sources — prioritize good sleep, balanced meals, and physical activity to sustain alertness naturally.
Summary
Headaches from skipping coffee are a common symptom of caffeine withdrawal, caused by changes in blood flow and neurotransmitter levels in the brain.They typically last for a few days but subside as your body adjusts to lower caffeine levels.By cutting back gradually, staying hydrated, and resting, you can minimize withdrawal discomfort and regain your natural energy balance.
Sources
Juliano LM, et al. A critical review of caffeine withdrawal: empirical validation of symptoms and signs, incidence, severity, and associated features. Psychopharmacology. 2004;176(1):1–29.
Nehlig A. Interindividual differences in caffeine absorption, metabolism, and pharmacological effects. In: Caffeine and Behavior: Current Views and Research Trends. CRC Press; 2018.
Kölling S, et al. Caffeine withdrawal and headache: Mechanisms and implications for treatment. Cephalalgia. 2009;29(5):507–512.
Griffiths RR, et al. Caffeine and caffeine withdrawal: a brief review of recent findings. Psychopharmacology. 1996;128(2):88–96.
Nascimento AR, et al. Effects of caffeine on headache relief and related mechanisms: A review of current evidence. Front Neurol. 2019;10:78.
