Having a cup of coffee the first thing in the morning is a beloved ritual that very few people are able to ditch. Even fewer are up to renouncing coffee when caffeine is the only thing helping them tick off all the tasks on their neverending to-do lists. However, despite its health benefits, coffee can actually decrease the quality of your sleep, increase your anxiety levels, and get you seriously addicted. If you’re looking for ways to stay energized without caffeine, here are a few tips that might help you out.
1. Prioritize sleep
Most likely, this is the last thing you want to hear. After all, you drink coffee exactly because you don’t have enough time to sleep! Unfortunately, coffee will never be able to give you the energizing benefits of a good night’s sleep. Even though you might feel pumped up for a couple of hours after having your daily caffeine intake, the energy will soon dry off and you’ll be left exhausted. During the recommended 7 to 9 hours of sleep, your whole body rests and recharges, including your brain! This process is the key to productivity, creativity, and mental stamina!
2. Move your body
Whether it’s a yoga session, a workout, a walk in the park, or a dance class, physical activity can do marvels for your energy levels. Exercising releases endorphins (which significantly improve our focus and cognitive functions), enhances sleep, stimulates oxygen circulation through our bodies, and contributes to our general sense of well-being. You don’t have to spend two hours in the gym to enjoy the benefits. Moderate exercise can also greatly increase your energy levels.
3. Eat a protein-rich breakfast
A cup of coffee and a croissant or a doughnut form a delicious and comfortable breakfast choice, but the energy we get from them will be temporary, followed by a crash when our blood’s sugar levels go down. Adding protein and healthy fats to the first meal of your day can regulate the sugar level in your blood and provide ongoing energy. Some protein-rich foods you should consider are eggs, poultry, fish, dairy, and nuts.
4. Try a coffee alternative
If ditching coffee seems difficult for you, try to use the help of coffee alternatives. A cup of green, black, match, or chai tea, a glass of lemon water, Yerba mate, or warm apple cider will increase your energy and help you transition towards an active, coffee-free lifestyle.
5. Get some fresh air
Many of us spend most of our lives indoors. We work at home, or in an institution, we relax by watching a movie or mindlessly scrolling through social media, and we forget the amazing benefits of going outside, breathing fresh air, getting some sunlight, and reconnecting with nature. Spending a little bit of time outdoors will make you feel more energized and ready to take on that scary to-do list!
6. Take a power nap or meditate
If you find yourself not being able to perform during the afternoon, a quick 15 to 25 minutes nap can significantly raise your level of productivity during the second half of your day. It is much more effective than coffee and it will truly make you feel rejuvenated. Similarly, you can take some time to meditate. This alternative type of relaxation will help you rest your mind and prepare it for sustained effort and focus. Meditation is also associated with an increased sense of happiness and well-being.
This being said, I wish you an energized, coffee-free rest of your day! Don’t forget to maintain a balanced lifestyle and make healthy choices on your way to getting rid of coffee.