7 Invigorating Habits That Give You More Energy Than Coffee

If you’re like most people, you need a steaming cup of coffee to wake you up in the morning.

And on the way to work.

And maybe another cup or two throughout the day to keep going.

You see where I’m going with this?

Caffeine stimulants are really just a bandage on a deeper energy problem. If you’ve been wondering how to have more energy without downing cup after cup of caffeine-riddled drinks, you’ve come to the right place!

Caffeine isn’t necessarily bad for you. It’s a natural stimulant found in a variety of plants, especially coffee beans, tea leaves, and cacao seeds.

Some of the health benefits from caffeine include: 

  • More energy
  • Improved memory
  • Good mood
  • Increased metabolism


But of course, as with just about any good thing, there’s a catch. Caffeine intoxication comes with a long list of side effects:

  • Anxiety
  • Frequent urination
  • Headaches
  • Insomnia
  • Restlessness
  • Twitching muscles
  • Flushed face
  • Gastrointestinal
    (stomach ache, nausea, heartburn, gas, constipation, and diarrhea)
  • Rambling speech
  • Rapid heartbeat


People who consume a lot of caffeine on a regular basis can develop a tolerance for it and require more and more to achieve the same energy boost. Although caffeine addiction is not officially recognized as a substance use disorder, the American Psychiatric Association (APA) does recognize caffeine withdrawal as a clinical condition.

Are you ready to cut your dependence on caffeine and find more energy in other habits?

Key habits:

  • Drink more water
  • Change your diet
  • Eat small but frequent meals
  • Log off from digital screens several hours before bedtime
  • Spend time in the sun
  • Embrace power naps
  • Exercise

How many cups of coffee Americans drink each day to have more energy

How to have more energy: Make these 7 lifestyle changes for natural energy without caffeine

44% of Americans drink 2-3 cups of coffee every day. Coffee is the easy way to get your energy. The suggestions presented in this article require people to make some lifestyle changes, which isn’t always as easy in comparison.

But is the extra effort worthwhile to get more energy in a healthier way?



1. Stay hydrated by drinking plenty of water

More than half of U.S. adults don’t drink enough water. One of the symptoms of dehydration? Exhaustion.

Simply upping your daily water intake can give you a serious boost of energy, which may feel unusual but is actually your body operating at its normal efficiency level.

How much water should you be drinking? Your optimal amount depends on your body, lifestyle, and environment, but the recommended water intake is about 11.5 cups for women and 15.5 cups for men.


2. Add whole grains and proteins into your diet

Your body needs the right kind of fuel if it’s going to run the way it was designed to. Small changes to your eating habits, like cutting out sugary and processed foods and replacing them with whole grains and proteins instead, can have a big impact on your energy level.

Feeling the 3 o’clock slump kicking in? Reach for nuts to snack on instead of coffee.

Be sure to work on your diet as a whole and add plenty of leafy greens, fruits, and vegetables in addition to the proteins and whole grains. The right fuel will have your body running on its own power without a caffeine boost.


3. Eat small but frequent meals

Think about how sluggish you feel after ingesting a meal so huge, you feel like you have to unbutton your pants and take a nap. Big meals aren’t good for your body.

Instead, you should strive to be a grazer. Eat smaller meals for breakfast, lunch, and dinner with healthy snacks in between. This change in your eating behavior will give your body consistent fuel and energy so you aren’t running on an empty tank when you’re hungry between meals, and you also aren’t lethargic after stuffing yourself.


4. Log off from digital screens well before bedtime. 

Digital screens, like your tablet, smartphone, laptop, and television, emit high levels of blue light, which has been linked to a variety of health issues including digital eye-strain, age-related macular degeneration, and poor sleep.

Blue light disrupts your circadian rhythm by signaling your brain to wake up, which is a problem when it should be winding down for sleep. Unplugging from your digital devices a few hours before bedtime can help you fall asleep faster and enjoy a deeper, more restful slumber, so you’ll feel recharged in the morning.


5. Soak up some sunshine 

There’s a reason vitamin D is called the “sunshine vitamin.” While you can get vitamin D in food, one of the easiest ways to improve vitamin D levels in your body is to be out in the sun.

Spending some (but not too much) time in the sun provides amazing health benefits. It can improve your mood, reduce feelings of depression, help to combat insomnia, and give the immune system a boost. Vitamin D has been shown to decrease the risk for certain cancers, keep bones strong, protect against heart disease, and other benefits.

Fresh air and a good dose of sunshine are powerful energy boosters. If you can’t get outside, especially in the winter, you might want to invest in a daylight lamp that simulates sunlight.


6. Power up with a power nap 

A short, 15- to 30-minute nap brings a lot of benefits. Not only does it help you to have more energy, but power naps have also been shown to strengthen the immune system, increase memory retention, reduce stress, boost work performance, help to reduce the risk for cardiovascular disease, and more.

Naps aren’t just for preschoolers and cats. Schedule some time for a quick recharge.


7. Exercise regularly. 

It’s tempting to skip your daily workout after a long day. But consistent exercise helps keep your body healthy and active, which comes with a lot of positive results—better metabolism, higher energy, improved mood, and increased ability to focus, just to name a few.

Percent improvement on cognititve test, exercise vs. caffeine, bargraph

Cut the coffee and learn how to have more energy from other sources

Removing caffeine can be a difficult lifestyle change to make. If you want more energy without caffeine, you may need to wean yourself off the coffee habit to minimize the side effects of caffeine withdrawal.

But once you make it through the hard part, you’ll be on track to feeling better and improving your overall health!


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