We’ve all felt it: that midday doldrums feeling that has you reaching for just one more cup of coffee. And while an extra cup of joe might keep you going for a couple hours more, it’s hardly the way to achieve lasting, sustainable energy.
So, how to be less tired without coffee?
Here are some of the best tips for cutting your caffeine tolerance, establishing healthy sleep habits, and achieving better, more lasting and natural energy throughout the day.
Start the Day With a Snack
You know the old adage: “breakfast is the most important meal of the day”. And there’s something to that! Eating in the morning provides your body with a vital influx of calories, protein, and other energy sources that gets your brain working!
Unfortunately, skipping breakfast is all too common. That’s especially true of morning-time coffee drinkers, who often value caffeine’s ability to make you feel fuller — even though your body is still running on empty!
You don’t need a full breakfast; even a healthy snack can give you the boost you need to feel more focused and energetic throughout the morning hours.
Ideally, aim for low-sugar, moderate-to-high-protein snacks that will provide lasting energy without the sugar or caffeine crash you may be used to.
Enjoy Light to Moderate Exercise
Though the thought of a workout may sound draining, a bit of light exercise may be just what you need to boost your energy levels!
Even taking a light, brief walk is often enough to get your body’s energy reserves engaged. A burst of exercise sends signals to your body that you need a boost; your body responds by providing you with endorphins and norepinephrine, both of which increase feelings of focus and energy for hours after exercise stops.
As a bonus, moderate exercise is a great way to improve your sleep. By exhausting the body with moderate exercise, you will naturally be more ready for sleep when it comes — and that means you’ll spend less time tossing and turning and more time getting the relaxing, energizing sleep your body needs!
Hydrate, Hydrate, Hydrate
Fatigue and drowsiness are some of the most common symptoms of dehydration. In fact, part of the reason that coffee invigorates and energizes is because it gives the energizing hydration that your body needs! Sure, the lion’s share of the boost is from caffeine, but the hydration shouldn’t be ignored.
The US National Academies of Sciences, Engineering, and Medicine recommends the following guidelines for adequate daily fluid intake:
- About 15.5 cups (3.7 liters) of fluids a day for men
- About 11.5 cups (2.7 liters) of fluids a day for women
As a more visual guideline, look to your pee! Generally, you want to drink enough fluids that your urine is clear every time you go.
Substitutes For Caffeine
Maybe you aren’t looking to cut coffee completely out of your routine, but you just need to reduce your tolerance and make your daily cup go further.
If that’s the case, finding an alternative to caffeine can keep you feeling fully energized from your occasional coffee — rather than needing a morning brew just to start feeling human in the morning.
It’s the same principle we talked about in our guide to keeping kratom tolerance down; simply taking a break from coffee will start to flush it from your system and reestablish homeostasis that isn’t based on a constant intake of caffeine.
Of course, going from 100 to 0 on the caffeine intake can take its toll, so finding an alternative for your caffeine breaks can help avoid crippling levels of fatigue.
Our preferred caffeine alternative? Surprise surprise: it’s kratom.
- White and Green kratom strains are particularly energizing.
- Kratom beverages are a convenient on-the-go alternative (and ours are made with energizing White kratom!).
- Brewing kratom tea is another great coffee alternative.
Kicking the Coffee Reliance, In Closing
There’s no single, simple fix for feeling more energetic throughout the day. Caffeine may be a great quick-fix for occasional use, but it absolutely shouldn’t be your be-all-end-all energy solution. That way lies dependency, caffeine tolerance, and (paradoxically) reduced energy in the long term.
Instead, improving natural energy requires small, meaningful tweaks to your lifestyle. Some of the most impactful small changes include:
- Eating healthy, low-sugar, high-protein snacks in the morning.
- Engaging in light, brief exercise when you start to feel drowsy.
- Drink plenty of fluids throughout the day (and yes, coffee, tea, soups, and other liquid-rich consumables do count).
- Take a tolerance break from caffeine by substituting another natural energy booster, such as a green or white vein kratom strain.
There’s no single quick fix that will miraculously and instantly fix your drowsiness problems. But with a little discipline and a few conscious tweaks, you’ll find it easier and easier to tap into your body’s natural energy reserves and feel your best throughout the day!