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Is Caffeine Working Against You? How to Increase Energy without It

Increase your health and get the energy boost you need without caffeine with six natural methods!

You’ve probably experienced that drowsy feeling shortly after lunch and reached for a cup of coffee to get you through the rest of the day. You might look for a jolt of caffeine to erase your fatigue, but is this doing more harm than good?

Caffeine is a stimulant. It triggers the release of adrenaline making you feel alert and energetic. But, with it can come anxiety, irritability, and mood changes. Caffeine’s half-life is on average 5.7 hours, meaning your cup of coffee at noon could still be in your system by the time you go to sleep. This can lead to a negative effect on your sleep quality.

Here are six natural ways to increase your energy:

  • Eat whole plant-based foods
  • Get at least seven hours sleep
  • Drink plenty of water
  • Listen to music
  • Workout in the morning
  • Meditate

How Much Caffeine is Too Much?

It can be difficult to monitor your daily caffeine intake. Up to 400 milligrams (mg) of caffeine per day is considered safe for adults. This is the equivalent of about four cups of coffee. Keep in mind that caffeine levels in beverages can vary.

If you’re reliant on coffee when you wake up in the morning, you aren’t alone. Caffeine is used by millions of people every day to help alleviate tiredness and improve concentration. Although it has its perks, it can also pose a problem. Extremely high caffeine intakes of 1,000 mg or more a day have been found to cause nervousness, jitteriness, and increase anxiety.

The thought of caffeine withdrawal and cutting your morning coffee habit may be a daunting one. But, could too much caffeine be keeping you from your potential? Cutting down caffeine and replacing it with natural and healthy alternatives can really benefit your body and mind.

How to Boost Your Energy without Caffeine?

Whole Plant-Based Foods

Your diet plays a massive role in your energy levels. The fuel you decide to put into your body can either help your body to thrive or slow it down. Eating nutritious, whole, plant-based foods with lots of fresh vegetables and fruit is an energizing diet to follow. Keep your body awake and boost your brain power with the right food decisions.

15 Foods to Boost Brain Power and Improve Memory Naturally

Research shows that a plant-based diet is a cost-effective, low-risk intervention that could lower blood pressure, cholesterol levels, and body mass index. There’s a lot of information out there about vegan diets, and it can all get a little confusing. Whether you’re thinking of trying out some new vegan dishes or are on the fence, set apart the myths from the scientific research.

Is Going Vegan Unhealthy & Just A Fad? Scientific Research vs. Myths

Get at Least Seven Hours Sleep

It may sound like an obvious one, but getting enough sleep is crucial to your overall health and energy levels. With today’s connected culture, squeezing in the right hours can be tough. There’s a difference between the amount of sleep you can get by on and the amount you need for your body to function optimally.

The US National Sleep Foundation examined 320 existing research articles and found that the ideal amount of sleep for adults is seven to nine hours.

Drink Plenty of Water

You know how important it is to stay hydrated for both your health and diet. Drinking enough water can also help raise your energy levels. If you don’t stay hydrated, you may notice a negative effect on your physical performance. Water is a critical nutrient, and the absence of it is lethal to our health.

In a study of young women, losing just 1.36% of fluid after exercise resulted in both impaired concentration and mood. Aim to drink eight 8-ounce glasses of water each day, starting in the morning. Staying hydrated is just one way to increase energy levels, these six easy life hacks will help give you an immediate energy boost as well.

Listen to Music

Music and exercise have always made a good team, with many people finding music essential to peak performance. Music can have an impact on your routine and exercise effectiveness, so choose your soundtrack wisely.

Workout in the Morning

If you prefer to exercise after work, you might want to consider adjusting your schedule. A morning workout has the power to give you a boost of caffeine-free energy and set you up for the day. Exercise has been proven to increase energy levels and concentration throughout the day. Treat exercise as you would an appointment, and always turn up.


Stopping for a few minutes, turning inward, and practicing meditation or mindfulness can do wonders for your mind. The mind is powerful, and even taking just five minutes out of your day to do some deep breathing and really focus on your breath can be beneficial.

A 25-minute session of hatha yoga or mindfulness meditation can lead to significant improvements in brain function and energy levels according to a study published in the journal of Mindfulness.

If you’re new to meditation, start off with just a couple of minutes and work your way up to 10 minutes. Pick a quiet, relaxed space, and remember to be easy on yourself when your mind wanders. Mindfulness and being present can help you lead a happier life.

How Mindfulness & Living in the Moment Makes You Happier


At the end of the day, there is a lot that goes into a holistic lifestyle. When you start your journey to healthier living, there seems to be so much information to weed through. It can be confusing and difficult to determine what you should focus on first.

That’s why we developed a short 15 Point Guide to Essential Health. Take charge of your own health. With a little help, you’ll be living a healthier, more fulfilled life in no time.

Author: Natalie Bohin

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