How to Get Rid of Caffeine Jitters (and Avoid Them Next Time)

Caffeine jitters happen when you take in more caffeine than your body can comfortably process, triggering a surge of adrenaline. To ease symptoms now, stop consuming caffeine, drink water, eat something, and move around to burn off excess adrenaline. To avoid jitters next time, look at your dose size — a single cup of coffee can contain 95 to 200 mg of caffeine, while a lower-dose option like ROOM Social contains just 30 mg per can.

That shaky, heart-racing, can't-sit-still feeling has a name: caffeine jitters. They usually show up when you've had more caffeine than your body is used to, or more than it can handle at once. The good news is that jitters are temporary, and there are a few things you can do right now to feel more like yourself. There's also a longer-term fix worth considering, and it comes down to how much caffeine you're consuming in the first place.

What causes caffeine jitters?

Caffeine works by blocking adenosine, a chemical that makes you feel tired, while also triggering the release of adrenaline. In smaller amounts, that's the alert, focused feeling people drink coffee for. In larger amounts, or for people who are more sensitive to caffeine, that same adrenaline response can turn into shakiness, a racing heart, or a wired, anxious feeling.

Everyone's tolerance is different. Body weight, how often you consume caffeine, sleep, and even genetics all play a role in how much is "too much" for you specifically.

What to do right now if you have caffeine jitters

If you're already feeling the effects, a few simple steps can help:

• Stop the caffeine intake. Skip the second cup for now.
• Drink water. Caffeine is mildly dehydrating, and water can help take the edge off.
• Eat something. Food slows caffeine absorption and can help stabilize how you feel.
• Move your body. A short walk helps burn off the adrenaline that's making you feel jittery.
• Give it time. Caffeine has a half-life of roughly five to six hours, so symptoms typically fade as your body processes it.

None of these steps make the caffeine disappear instantly. They simply support your body while it does what it naturally does.

Why dose size drives the jittery feeling

Not all caffeinated drinks are created equal, and the amount of caffeine in your cup matters more than most people realize. A standard 8-ounce cup of coffee contains roughly 95 to 200 mg of caffeine, depending on the beans, brew method, and serving size. That's a wide range, which makes it easy to consume more than you intended, especially with larger servings or multiple refills.

If jitters are a recurring problem for you, the dose is often the first thing worth examining. Choosing a lower-caffeine option can make it easier to stay in the range that works for your body instead of guessing every time you order a coffee.

How to build a lower-caffeine routine

One way to manage your caffeine intake is to choose beverages with a clearly stated, lower caffeine amount. ROOM Social, for example, contains 30 mg of natural caffeine from AmaTea guayusa extract per 12-fluid-ounce can, alongside 1,000 mg of concentrated lion's mane mushroom extract. That's a measured, disclosed amount, well below what a typical cup of coffee delivers, and formulated for a lighter lift rather than a high-stimulation jolt.

Flavored with clementine and Citra hops, ROOM Social is designed for social occasions, creative work sessions, or afternoons when a full-strength coffee feels like overkill. Building a routine around lower, disclosed caffeine amounts won't change how your individual body responds to caffeine, but it does give you more control over how much you're actually consuming.

Know your dose, know your limits

Caffeine jitters are your body's response to more stimulation than it can comfortably absorb. In the moment, water, food, movement, and time are your best tools. Looking ahead, paying attention to caffeine amounts — and choosing beverages that state theirs clearly — is one practical way to keep your energy steady instead of spiking and crashing.

Frequently asked questions

How long do caffeine jitters last?

Caffeine jitters typically fade within a few hours as your body metabolizes the caffeine. Caffeine has a half-life of about five to six hours, meaning it takes that long for your body to process half of what you consumed.

How much caffeine causes jitters?

There's no universal threshold. Sensitivity varies by body weight, tolerance, and individual biology. Someone who rarely drinks caffeine may feel jittery from a small amount, while a regular coffee drinker may need more to feel the same effect.

Is ROOM Social a caffeine-free option?

No. ROOM Social contains 30 mg of natural caffeine per can, sourced from guayusa extract. It's a lower-caffeine option compared to coffee, not a caffeine-free one. ROOM Calm is the caffeine-free option in the ROOM lineup.

What's the difference between coffee and guayusa caffeine?

Both coffee and guayusa naturally contain caffeine. The main practical difference in this context is dose: a cup of coffee typically contains 95 to 200 mg of caffeine, while ROOM Social contains 30 mg per can.