18 Ways to Improve Energy Without Caffeine

Everyone knows about a mid-day slump. That feeling when you just can’t keep your eyes open any longer. If enthusiasm is lagging, consider options that don’t include coffee. Keep reading for all-natural tips to improve energy without caffeine.

The Side Effects of Caffeine

This stimulant spurs the body’s central nervous system, heart, and muscles to fight against mental and physical fatigue. Millions of people rely on coffee daily. While increasing alertness, the side effects can be problematic. In high doses, caffeine often leads to headaches, heightened anxiety, and chest pains. Four cups is the maximum recommended daily amount suggested by doctors. 

How to Get Instant Energy without Caffeine

If coffee isn’t a viable option, you’re still in luck. There are still plenty of ways to ignite that spark. Wondering ​​how to get instant energy without caffeine? Start with these suggestions.

1. Eat More Chia Seeds

Create a sustained energy boost with the highest plant source of Omega–3 fatty acids. Available at grocery and health stores, chia seeds help to alleviate skin conditions and circulate brain function. 

2. Get a Good Night’s Rest

Out of life’s many activities, sleep is arguably the most important. How to get instant energy without caffeine really starts from the top. Catching enough Zzzs – anywhere between 7–9 hours per night – is vital to overall health. Get your circadian groove back by taking melatonin before going to bed. Melatonin helps to regulate body temperature, blood pressure, and hormone levels, increasing dopamine, which causes sleepiness. Levels should reduce with daylight, or when you normally wake up for the day.

3. Make Oatmeal for Breakfast

Kick-off each morning with a healthy meal. Low in saturated fat and free of sodium or high cholesterol, whole grain oats are a complex carbohydrate with great nutritional benefits. A morning bowl of oatmeal breaks down into energy that’s slowly absorbed by the body. For extra flavor, add some fresh fruit or granola.

4. Sip Green Tea

Many people prefer green tea over coffee thanks to all-natural caffeination. Enjoy a boost of productivity with this pantry staple. In addition to extra energy, other potential benefits include:

• Improved brain function 
• Fat loss 
• Lower the risk of heart disease 
• Protects against certain cancers

5. Snack on Raw Cacao

Did you know that raw cacao contains PEA (phenylethylamine), which is known to boost energy levels in some people? If raw’s not your thing, satisfy a sweet tooth with these delicious bites, containing organic almond flour and coconut.

6. Add Magnesium to Your Diet

Start taking a daily magnesium supplement to support crucial tasks in the body like energy production and nerve function. Remember to incorporate protein-rich foods into your diet. Good items for this goal include eggs, pasta, peanut butter (or almond butter), cottage cheese, guava, and lentils.

7. Drink More Water

Per doctor recommendations, men should consume approximately 13 cups of water, whereas women should drink about 9 cups. Fill up reusable bottles for constant on–the–go hydration, or cut up fruit to flavor a glass infuser pitcher. Spa water, anyone? 

8. Mediate

Breathing deeply is one way to relieve anxiety. In fact, one study found that ​​a 25-minute daily practice of mindfulness meditation can boost the brain’s executive functions, including cognitive abilities like the capacity to control knee-jerk emotional responses and habitual thinking patterns.

9. Write Down Your Thoughts

Try writing down whatever makes you happy. Sounds simple, right? One study showed that expressive writing improves optimism, purpose, resilience, and gratitude.

10. Connect with Nature

Sunshine is another way to boost energy without caffeine. Resist technology and take a walk outside. Don’t forget to put on sunscreen!

11. Power Nap

If you know you know: 10–20 minutes of rest can work wonders. Wake up feeling refreshed, energized, and truly awake, allowing you to stay grounded in the present.

12. Stretch

Feeling sluggish? Stretching helps to boost the flow of blood and oxygen to bones and the brain. A quick 5 or 10 minute stretch can also gradually relieve pain, strains, and muscle injury.

13. Listen to Music

Music is a great way to improve your mood. Let beats distract you from all of the world’s stressors. What’s your happy song?

14. Increase your Fiber Intake

Fiber aids with digestion, regulating the body’s use of sugars. Found mainly in fruits, vegetables, whole grains, and legumes, fiber helps to keep hunger in check.

16. Try Rosemary

Rosemary is commonly burned to rid negative energy and perk up spirits. Associated with faith and good vibes, this essential oil is also suggested to boost attention, alertness, and mood.

17. Make Sure You’re Getting Enough B12

B12 is an essential item that the body needs but cannot produce. Involved in energy production, Vitamin B12 is an essential (i.e.non-negotiable) nutrient that our bodies need to optimize brain, nerve, and blood health. Along with supplements, B12 is found in foods like beef, tuna, trout, eggs, and dairy.

18. Take Regular Breaks

Sitting in front of the computer proves unproductive in the long run. Need a boost? Recharge with low–maintenance activities. Listen to your body and don’t overexert your energy. Call a friend to catch up, or take a walk around the block.

How to Avoid Having No Energy

Energy is sacred, and reserving precious resources starts at the source. It’s all in how your day is planned. Be aware of times when you’re most productive, and establish boundaries to share with others. Pay attention to things like eye strain and headaches, especially when working from home.

Don’t begin your day with technology! Whether it’s yoga or sipping hot tea, get into good morning habits. Consume snacks known to boost energy levels, such as apples (with 13 grams of natural sugar); bananas (containing lots of potassium for converting carbs to energy); and avocado (high in Vitamin B, spinning carbs into energy-producing glucose).

Create comfortable spaces where you can relax. Love essential oils? Peppermint is incredibly uplifting. To wind down, try burning a lavender candle. 

Stay Energized

Now that you know a few secrets for how to get instant energy without caffeine, it’s time to focus. Head to the Public Goods blog for more productivity tips and tricks.