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How To Get Energy Without Caffeine: 8 Science-Backed Ways
Jan 04, 23
Tags: Usage
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Author: Sony Sherpa

How To Get Energy Without Caffeine: 8 Science-Backed Ways

  • by Sony Sherpa

    Medically reviewed by

    Sony Sherpa

    A rising star in the holistic health field, Dr. Sony Sherpa has been studying medicinal mushrooms for more than 7 years. Although she started writing on Nature’s Rise one year ago, her knowledge of medicinal mushrooms is backed by a master's degree in Holistic Medicine.

  • |
  • 11 min read
How To Get Energy Without Caffeine: 8 Science-Backed Ways

Perhaps you rely on caffeine to give you that much-needed boost but find yourself crashing shortly afterward, leaving you even more tired. If this sounds familiar, you're not alone. Many struggle to maintain energy levels without relying on caffeine, which can lead to dependency and other adverse health effects.

Fortunately, plenty of natural alternatives to caffeine can help you stay alert and focused throughout the day. You can enjoy stable energy levels by maintaining good sleeping patterns, exercising regularly, eating healthy foods, and staying hydrated. Additionally, adding cordyceps and reishi mushroom supplements to your lunch or breakfast can increase your energy levels.

In this article, we'll explore eight caffeine-free ways to get energy, so you can stay productive and alert without the harmful effects of caffeine. We'll delve into the science behind why these habits work and provide practical tips for incorporating them into your daily routine. 

8 Ways To Boost Energy Without Caffeine

1. Form Healthy Sleeping Habits for Stable Energy the Next Day

Form Healthy Sleeping Habits for Stable Energy the Next Day

One of the best ways to get energy without caffeine intake is to establish habits that allow you to enjoy a good night's sleep. Enough sleep is restorative because it causes numerous chemical and psychological changes. 

But unfortunately, people don't prioritize sleep, often staying up late to watch movies. Although these activities may seem like you are having a good time, they will prevent you from getting a restful night's sleep.  

By creating a rigid schedule and fine-tuning your circadian rhythm, you can train your body to fall asleep and wake up at the right time. Moreover, avoiding green tea, coffee, and other caffeine-containing drinks before bed may promote better sleep. Also, ensure the foods you take at dinner or before bedtime can help you relax and sleep as soon as possible. 

A research study conducted in 2014(1) confirmed that sleep loss could affect the body's ability to store energy and control its availability. Moreover, research has demonstrated(2) that poor sleep can be unhealthy because it promotes weight gain and makes weight loss harder. 

Read More: See how taking Lion's mane before bed improves sleep.

2. Eat Well for Energy and Overall Well Being

Eat Well for Energy and Overall Well Being

To enjoy natural energy without energy drinks or too much caffeine, provide your body with high-quality nutrition and calories. You need to nourish your body with high-quality, nutrient-dense food to feel energized and sound the entire day.

Cutting out all processed foods and eating a well-balanced diet high in whole foods and vegetables is a great place to start. Your food should contain proteins, balanced carbohydrates or complex carbs, fiber, healthy fats, vitamins, minerals, and other micronutrients. In addition, foods that boost your energy will help you maintain healthy blood sugar levels and eliminate the risk of blood sugar crashes that can make you crave unhealthy snacks and soda. 

The best meals for energy should include fruits like bananas, berries, apples, and avocados. You may also want to add chocolate, nuts, spinach, yogurt, oats, quinoa, brown rice, dark leafy greens, and other fiber-rich foods to your meals.

Read More: See the nutritional benefits of Lion's mane mushrooms.

3. Exercise for More Energy

Exercise for More Energy

Regular exercise, for example, walking and running, can help you fight fatigue and increase energy levels, although this may seem counterintuitive. Though exercising does require energy expenditure, setting aside regular time for a swim, a brisk walk, or a bike ride may help to boost energy levels in the long run.

Exercise can help you feel more energized because it causes your body to release endorphins, which are the feel-good hormones that boost your mood. Endorphins have numerous health benefits, including raising awareness and alertness.

Read More: See why you should take Lion's mane pre-workout.

4. Drink Water for an Energy Boost

Drink Water for an Energy Boost

Although you might not even be aware that you are dehydrated, fatigue is a common sign of dehydration. Therefore, drink enough water throughout the day and check for dehydration symptoms.

There are many suggestions for how much fluid you should consume to stay hydrated.  Some experts recommend six to eight glasses daily, while others say this could be more or less depending on your body size. Always pay attention to your body and drink a cup of water whenever you start experiencing dehydration symptoms—these may vary from one person to the other. 

5. Get Enough Sunlight to Elevate Your Energy Levels

Get Enough Sunlight to Elevate Your Energy Levels

Increasing your vitamin D intake may also lessen your fatigue. For example, 2019 European(3) study discovered that vitamin D could reduce muscle fatigue by maintaining the health of your muscle cells.

In addition, spending even brief periods in nature can increase one's energy levels. Again, this is related to how nature affects activated stress response levels.

Read More: Can you get vitamin D in mushrooms?

6. Take Energy Supplements to Fight Fatigue Without Caffeine Jitters

Take Energy Supplements to Fight Fatigue Without Caffeine Jitters

While obtaining the recommended levels of nutrients naturally through diet is ideal, some nutrients can be challenging. You can ensure you get the proper amounts of these vitamins and minerals by taking supplements.

Numerous vitamins, minerals, and dietary supplements can boost energy. Energy supplements increase your energy levels by giving you a variety of energy-related vitamins that you may be lacking. For example, vitamin B-Complex, Iron, Magnesium, and Vitamin D recharge your cells. 

7. Eat Cordyceps Mushroom for Natural Energy

Eat Cordyceps Mushroom for Natural Energy

Cordyceps boosts our energy levels and is the best mushroom supplement for eliminating fatigue(4). The fungus, called the "Olympic mushroom," gives the body cordycepin.

The basis of our cellular energy, adenosine triphosphate (ATP) and cordycepin, are nearly identical in structure. You could think of cordycepin as "free fuel" because our bodies can produce ATP without using any energy. By assisting our body's normal ATP production, cordyceps also support our energy levels.

As an added benefit, cordyceps fight diabetes, which often causes energy levels to fluctuate due to its impact on blood sugar levels. In addition, the mushroom supplies antioxidants, fighting free radicals that can negatively impact the health of adults and kids. 

8. Use Reishi Mushroom Products to Relax

Use Reishi Mushroom Products to Relax

Another mushroom supplement that helps support energy is Reishi. The fungus is an adaptogen that aids in balancing the body's natural stress response. Reishi fights anxiety, aids in relaxation, help us acclimate, and supports energy levels. 

Moreover, studies suggest that Reishi can supply the body's nutrients for maximum energy, including carbs and protein. You can enjoy the health benefits of Reishi by taking its products in the form of a snack. For example, you can combine reishi powder, apple fruit, milk, and other ingredients in a smoothie recipe that gives you a drink with great taste and sustained energy. 

FAQs About How To Get Energy Without Caffeine

Why Do I Feel So Tired Without Caffeine?

It's common to rely on caffeine to get through the day, whether through a morning cup of coffee or an afternoon energy drink. As a result, some people may feel exhausted without caffeine. 

There are several reasons why you might be feeling tired without caffeine. It could be related to your sleep patterns, diet, or overall physical activity level. Stress and mental health issues can also affect your energy levels. 

Identifying the underlying cause of your fatigue is essential, as relying on caffeine to mask the problem can lead to long-term health issues. By addressing the root cause of your fatigue, you can take steps to boost your energy levels naturally and without relying on coffee beans, espresso, or other sources of caffeine.

How Can I Increase My Energy Level Quickly?

There are many ways to increase your energy levels quickly without relying on caffeine or other stimulants. One of the simplest ways is to get up and move your body. For example, take a brisk walk, do some jumping jacks, or stretch your muscles to get your blood flowing and increase oxygen delivery to your brain. 

Drinking water can also help, as dehydration can cause fatigue. Eating a balanced diet with plenty of whole foods and avoiding sugar crashes can also help maintain steady energy levels throughout the day. Additionally, consider taking a quick power nap if you're exhausted, as naps can recharge your batteries. Even 20-30 minutes of napping can help you feel refreshed and ready to take on the rest of your day.

What Food Gives The Most Energy?

Some foods provide more energy than others, and consuming the right kind of food is essential to maintain optimal energy levels. Carbohydrates are the body's primary energy source, and foods like bread, pasta, and rice are good sources of complex carbohydrates. 

Fruits like bananas, apples, and oranges are rich in natural sugars and provide a quick energy boost. Proteins are also essential for energy; foods like lean meats, eggs, and beans are great protein sources. Additionally, healthy fats like those found in nuts, seeds, and avocados can also provide a slow and sustained release of energy throughout the day. Maintaining a balanced diet that includes a variety of these energy-rich foods is essential to ensure the body has enough fuel to power through the day.

Key Takeaways

Caffeine may be beneficial when taken in moderation. However, when you start depending on caffeine consumption for energy, it can complicate your life due to caffeine crashes and the risk of dependency. Fortunately, you can give your body the best chance to have enduring and sustainable energy throughout the day without turning to caffeine by developing good sleeping habits, eating healthy foods, exercising, and taking supplements.

However, while fatigue during the day is normal, you may want to talk to your doctor if it persists. If taking a break from tasks and doing the things we have suggested above does not boost your energy levels, your doctor may help you address the root cause of your fatigue. 

How do you deal with an energy dip during the day? Have you found some tricks that work better than those we have listed above? Please share with us in the comment section. 

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  1. The effects of sleep loss on capacity and effort, (1) 
  2. Sleep Deprivation: Effects on Weight Loss and Weight Loss Maintenance, (2) 
  3. Mechanisms of vitamin D on skeletal muscle function: oxidative stress, energy metabolism and anabolic state, (3)
  4. Enhancement of ATP generation capacity, antioxidant activity and immunomodulatory activities by Chinese Yang and Yin tonifying herbs, (4)

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