College kids are notorious for living off of coffee and energy drinks. With life pulling us every which way, sleep is constantly put on the back burner. Caffeine is our friend when we stay up all night studying or our saving grace when the work starts at 8 in the morning and you feel like you aren’t going to make it through the day. There is nothing wrong with indulging in a warm cup of coffee with friends, but how much caffeine is too much?

The American Dietetic Association recommends not drinking more than 200 to 300 milligrams of caffeine a day. Drinking more than 400 milligrams, or 4 cups, can have harmful effects on your health. The side effects of drinking this much caffeine include feeling jittery, nervous and jumpy.

Coffee can have a negative impact on your sleep cycle as well. Drinking coffee later in the day can make it hard to fall asleep. When you do wake up, you’re run down and automatically reach for another cup to help push you through your day.

For some people who are avid caffeine drinkers, this can become a serious problem. Caffeine is highly addictive and lots of people have experienced the effects of caffeine withdrawal. Headache, irritability and trouble concentrating are just a few symptoms of caffeine withdrawal that lots of people experience.

For those who feel like they have an unhealthy reliance on caffeine there are steps to ease back on the amount of caffeine you are consuming. Caffeine detoxes are an unpleasant experience, but can be helpful in the long run.

Begin to ease up on the amount of caffeine you’re drinking on a daily basis. Exercise will also help you feel better. Getting plenty of sleep and eating healthy will also help relieve some of the symptoms of caffeine withdrawal.