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50 Ways to Boost Your Energy Without Caffeine

Published on Tuesday 29th 2008f July, 2008

By Christina Laun

While many people find caffeinated beverages to be an easy way to wake up in the morning or anytime during the day when sluggishness strikes, the reality is that while caffeine does offer some benefits, it can have a lot of negative side effects as well. When you come to rely on caffeine to get going you can experience many symptoms of withdrawal if you don't get your daily fix. Some of these symptoms include headaches, irritability and even an upset stomach. Why deal with all that when there are other ways to boost your energy that don't require any help from caffeine? Try out some of these suggestions to give you a boost when you're feeling sleepy or to prevent tiredness altogether.

Basics

Give these basic techniques a try for increased energy throughout the day.

  1. Turn on the lights. Your body responds naturally to changes in light, so if it's unnaturally dark where you're working or sleeping it may make staying alert a lot harder. Try keeping your blinds open a bit so you'll wake up naturally in the morning or adding a few extra lights to your workspace to keep you from feeling sleepy throughout the day.
  2. Get more sleep at night. Many people try to get by on a lot less sleep than they really need. While each person's needs will differ, 7-8 hours a night is a good goal, and will help you feel more rested and better able to concentrate on anything throughout the day.
  3. Examine your emotions. Stress, depression and other negative emotions can take a heavy toll on your energy levels. Your exhaustion may have a lot to do with how you're feeling mentally, so take the time to deal with your emotions or get help if you need it.
  4. Exercise. While it may seem counterintuitive, exercising can wake you up and give you an energy boost that lasts all day. Make time for even 30 minutes of exercise in your day and start reaping the benefits.
  5. Get a physical. There are many illnesses, some serious and some not, that can cause drops in energy and cause you to be chronically sluggish. Take a trip to your doctor if you're feeling run down on a regular basis to see if you may have a condition like mono, an underactive thyroid, or anemia.
  6. Keep a sleep schedule. Our bodies enjoy consistency, so by keeping yourself on a regular sleep schedule you may be able to wake up more easily in the mornings and get to sleep more quickly at night, making you more rested in the long run.
  7. Find things to get excited about. Of course you're going to be exhausted in the morning if all you can think about doing is things you dread. Try to find at least one thing you can get excited about doing each day, even if it's just making your favorite lunch or meeting with a friend after work.
  8. Don't linger in bed. Hitting the snooze button in the morning may delay the inevitable time when you do have to get up, but it's not doing you any favors in the long run. Challenge yourself to get up and move around for at least 10 minutes to see if you're still super tired. Chances are, once you get up you'll be ready to start your day.
  9. Wake up gradually. For some, the transition between sleep and the horrible beep of the alarm clock can create a drowsy and negative day thereafter. If your alarm tends to wake you with a start, try employing a method to wake yourself more gradually like beeps that get progressively louder or your favorite radio station.
  10. Don't focus on the negative. Being a pessimist may actually be making you more tired. Try looking on the positive side of things instead, and you may see a turn around in your energy levels.
  11. Try something new. Getting into a rut can make your day seem boring and tedious and drain your energy levels. Change things up, try new things and seek out new experiences to spice up your day a little and keep you alert and awake.
  12. Watch your attitude. If you let the bad things that happen during your day get you down, you're bound to start feeling worn out. Watch your attitude and make sure you're not letting yourself be overly negative.

Diet

What you choose to put into your body can make a huge difference in how energetic you feel, so check out these tips for ways to give yourself a boost.

  1. Eat smaller, more frequent meals. Eating meals that are infrequent can cause your blood glucose to spike and crash, leaving you tired and hungry. And digesting huge meals can steal energy you need for other things. Instead, eat smaller meals throughout the day so you can keep your energy level and keep yourself feeling great.
  2. Have an apple. Eating fruits can be a great way to get a quick energy boost. Fruits are more easily digestible than many other foods and can give the fuel you need to get going.
  3. Drink enough water. Because your body is mostly composed of water, it makes sense that you need to get enough in order to function at your peak. Try to drink the standard 8 glasses a day to keep your brain and body in tip top shape.
  4. Try whole grains. Complex carbs like those found in whole grains take longer for your body to break down and can be a good way to keep your energy levels steady all day.
  5. Have a healthy snack. Instead of reaching for a sugary snack, eat something healthy instead. It'll give you more energy for the long haul instead of just a quick boost, and you'll be healthier overall.
  6. Consider herbal supplements. Many people swear by herbs that are purported to improve energy levels. If you're looking for a natural way to stay awake, try supplements of ginseng, bee pollen, gutu kola, maitake and more.
  7. Don't skip breakfast. Breakfast really is the most important meal of the day, at least in terms of energy. Having a good, well-rounded meal in the morning will help wake you up and keep you fueled for the rest of the day.
  8. Take your vitamins. Making sure your body has all the vitamins it needs to function properly is integral to staying energetic. If your diet isn't providing what you need, consider a multi-vitamin to supplement.
  9. Avoid excess sugar. Sugar may be tasty, but it can also cause your energy levels to bottom out after it's been digested. Avoid eating super sugary foods when you need to be at your peak energy levels.
  10. Eat enough alkaline-forming foods. Foods are classified as alkaline or acidic forming based on its affect on your urine ph. Foods that are alkaline like fruits and vegetables are thought to be energy boosters, so try to consume more of these than their acidic counterparts.
  11. Cut down on alcohol. Alcohol may appear to make you sleepy, but it can actually ensure that you get a much lower quality of sleep than you would otherwise. Keep it in moderation so it won't affect your sleep and make you groggy the next day.
  12. Make sure you are getting enough protein. Protein is an important part of a balanced diet and not getting enough can leave you feeling wiped out.
  13. Grab a handful of nuts. Whether you like almonds, cashews, peanuts or walnuts, nuts can be one of the best sources for a quick energy boost. Or if you don't have nuts on hand, try peanut butter instead.

At Home

Try these tips at home when you need a jumpstart to your day.

  1. Take a short nap. When you've got the time at home and you're feeling run down, why not take a little nap? Short naps can give you the rest you need to be more alert. Just make sure not to sleep for too long or you may end up feeling even more drowsy than you did before the nap.
  2. Do some simple chores. If you're having trouble getting motivated to do a big project because you feel tired, try starting out with a few simple household chores. The activity will help you wake up and feel more up to getting what you need to do done.
  3. Wake up your mind. Sometimes it takes awhile to get your mind going in the morning. Try waking up by reading the news or doing a crossword.
  4. Meditate and relax. Meditation can be a great and effective way to recharge throughout the day. Set aside a few minutes of your day to relax and let your worries go.
  5. Take a walk. Whether you go just around the block or a few miles, taking a walk can help wake you up, clear your thoughts and maybe even improve your mood.
  6. Get out of the house. Sunlight can help wake you up and help you stay up, so take a trip outside to catch some rays and get some fresh air.
  7. Take a shower. Get your brain and body feeling fresh and awakened by taking a quick shower.
  8. Indulge yourself. Giving into your cravings, enjoying a nice long bath, or simply relaxing on your patio can help refresh you and give you the energy to keep going.
  9. Call a friend. What better way to wake up than by interacting with those you care most about? Give a friend or a family member a call to see what they've been up to.
  10. Get acupuncture or a massage. Many forms of acupuncture and massage have been shown to help relieve stress and boost energy overall. If you have the time, why not try it out and see if it gives you the wake up you need?
  11. Try aromatherapy. Certain smells like citrus, ginger and peppermint can have an energizing effect and help to boost your alertness. Light a candle or try a perfume infused with these scents to help you feel extra energized.
  12. Play with a pet. Spending time with your furry friend can not only be fun, it can also make you feel happier and more energetic. Whether you decide to play in the park with your dog or tempt your cat with a string, make playing with pets a daily part of your energy routine.

At Work

Work can be exhausting, but you don't have to let it ruin your energy levels. Try these tips instead.

  1. Get away from your desk. Hours upon hours of sitting at your desk can start to sap your energy and make you plead for it to be 5 o'clock already. Give yourself a quick pick-me-up by stepping away from your desk for a bit for a trip to the water fountain, a walk around the office or just a short break.
  2. Talk to a coworker. Boost your mood and your energy by connecting with your coworkers. Social interaction can help wake you up, especially if you're doing tedious work, and give you the pep you need to go on.
  3. Have a laugh. While the Internet's plentiful humor sites are prime territory for distraction and procrastination, they can also be a great place to get a morale and energy boost. Laughter will make you feel better mentally and physically and ensure that you don't end up asleep at your desk.
  4. Do desk yoga. Yoga boasts many positions that are designed to improve the energy flow in your body and help you feel more alert. Check out the net for versions of these poses you can even do at work for a quick boost.
  5. Listen to your favorite up-tempo songs. If you can listen to music at work, why not put on some tunes that will get your heart pumping and make you want to dance? It's a surefire way to beat the mid-afternoon slump.
  6. Start work with a challenging task. Get your brain in gear by giving it a challenging task first thing. You'll be more alert and you'll get the hard stuff out of the way so the rest of your day will be a breeze.
  7. Stop slouching. Slumping down at your desk isn't doing you any favors in the alertness category. Sitting up at your desk, in an ergonomically friendly way, can make you feel more alert and ready to work.
  8. Volunteer to help someone. Studies have shown that helping others actually gives the helper a sense of elation and excitement, and at work it can show a lot of initiative while helping you stay awake.
  9. Avoid coworkers who sap your energy. Everyone has that one coworker who is so glum, negative or boring that they just suck the energy right out of you. When it's possible, keep this person away from you to save your energy and maybe your sanity too.
  10. Stock your desk with high energy snacks. Don't make it easier to eat unhealthy food just because you're at work. Bring nuts, dried fruits and other healthy snacks to work in place of sugary or fatty counterparts from the vending machine.
  11. Have a mint. For some people, the smell and taste of mint helps wake them up. Give it a try next time you're feeling drowsy. Even if you still feel sleepy at least you'll have fresh breath.
  12. Get some sunlight. If it's possible, try taking a break from your desk to get outside. Getting sunlight and fresh air can help make you feel more awake and maybe even put you in a better mood.
  13. Look at your accomplishments. When you've got a lot on your plate at work, it can be easy to get overwhelmed and start feeling down on yourself and exhausted. Instead of looking at the bad side of things, try thinking about all the things you have gotten done. It will improve your mood and give you the energy to go on.

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