How to Have More Energy Without More Caffine

woman smiling and walking


We've all been there.

The "I don't want to get out a bed when my alarm goes off in the morning" feeling. The "3 p.m. slump where you reach for another cup of coffee" feeling. The "I kind of want to go for a run, kind of want to take a nap" feeling. 

We are all searching for that quick fix to finding more energy to fuel the day. Sure, you could slam an energy drink and hope it revitalizes you, but in reality, you'll feel that newfound energy come crashing down sooner rather than later. With a little tweaking, you could become a more energy efficient athlete who feels more like the Energizer Bunny than the walking dead.

Sleep

Seems like a no-brainer, right? The more sleep you get per night, the more energy you'll have during the day. Skimping on sleep will make you feel dead tired the next day. During sleep, your body rejuvenates itself. That's when the "magic" happens. For more restful sleep, turn off all electronics at least 30 minutes before bed. And if you wake up in the middle of the night, don't reach for your smart phone. The light emitted from the screen is one of the worst things for sleep. Keep your phone across the room to avoid the temptation of scrolling through your social feed.

Drink More Water

If your body is dehydrated, fatigue is one of the signs. Make water your go-to drink all day long. Staying hydrated keeps you alert and decreases your need for that 3 p.m. jolt of caffeine. If you don't like plain water, try fruit-infused or flavored seltzer water for a little extra taste without added sugars.

Laugh Often

A good chuckle or belly laugh can instantly brighten your mood and boost your energy. Whether it's watching a funny movie or hanging out with family and friends, laughing can instantly give you more energy. Your face brightens, and your heart feels lighter in the process. If you feel that slump and you need a fix of caffeine, find a silly video on YouTube and laugh away.

Eat Food That Will Fuel You

Eating a variety of foods with protein, carbs and healthy fats at meals and snacks will help keep your energy levels up. The carbs will give your body fuel while protein will help you stay fuller (and more satisfied) longer for a great source of energy that is released slowly into your body.  You are less likely to have a blood sugar "energy crash" with these foods as compared to foods that are higher in sugar.

Get Outside

Fresh air is invigorating. Take a walk outside to wake yourself up. Movement and fresh air are a sure-fire way to give you energy. If you can't make it outside during your workday, open a window or sit near a place that has natural light.

Exercise

Yes, exercise can give you more energy. It takes energy to do it in the first place, but once you get those endorphins pumping, you will find an increase in blood flow to your brain and skeletal muscles, which stimulates your body full of energy.

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