8 Ways To Wake Up Without Coffee

As you step out the door in the morning, it’s common to do a quick check that you have everything for your day—wallet, keys, phone, and a coffee in-hand. If you’re not a coffee-while-commuting type of person or you work from home, there’s a good chance you may have had a cup at breakfast or plan to later in the day. Drinking a morning cup of coffee is a practised ritual that is ingrained in our culture. There’s an abundance of mugs printed with “don’t talk to me before I’ve had my coffee” for a reason. Yet, the caffeine in coffee can make you feel jittery or even anxious for the rest of the day. There are better ways to power up in the AM.

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How To Get Energy Without Caffeine

Worldwide, about 1.4 billion cups of coffee are poured a day. It can be tempting to indulge in a daily cup of joe, but after the initial energy jolt, caffeine can leave you more sluggish than before your first sip. That’s because the energy you get is short-lived—and the “crash” you feel afterwards is caused by a multitude of negative factors. Coffee blocks the sleep receptors in your brain, it can increase stress levels (that’s the “energy” you feel), and it can alter your body’s pH levels. If you're someone who relies on that morning cup to get you out of bed in the morning, don’t worry—you can still be (or become!) a morning person without it. Keep reading to revamp your mornings and learn how to wake up and get that energy boost without caffeine.

1. Get A Minty Fresh Start

Minty freshness is a sensation you associate with brushing your teeth (unless you’re a cinnamon toothpaste kind of person). You can use that same refreshing feeling to energize your morning. The peppermint herb itself is a cross between water mint and spearmint, and its leaves contain oil full of energizing properties to help you stay alert. The active ingredients in the oil are menthol, menthone, and menthyl acetate, which provide the cooling sensation, fresh scent, and taste. To increase alertness and zap fatigue, try these fresh ideas:

• Brew a mug of peppermint tea (it’s naturally caffeine-free).
• Chew a stick of peppermint gum.
• Add peppermint essential oil to your water (1 drop per 4oz).
• Sprinkle peppermint on a smoothie bowl or yogurt parfait.

2. Try A Citrus Twist In Your Water

It’s important to rehydrate after you rise and shine—your body has been resting all night, and water is the best way to ensure it can perform its everyday functions. Not drinking enough water in the morning can lead to brain fog and feeling sluggish later in the day. Avoid hitting an afternoon slump and inject some energy into your system by adding citrus fruits to your water. Bright-smelling fruits like lemons, oranges, and grapefruits not only wake up your senses, but the smell of fruit can wake up your mind. These scents are known to aid in your body’s serotonin production (the happy hormone), reduce stress levels, and spark mental stimulation.

3. Avo’ Good Morning With Avocado

Avocado is a multi-talented fruit–not only does it look aesthetically pleasing on toast on Instagram, it packs a punch in the energy-boosting department. Fats can be friendly, and avocado is an excellent source of healthy monounsaturated fat, meaning it’s easier for the body to break down than saturated fats (which can raise your cholesterol levels—no, thank you!). The body transforms avocado’s healthy fat into energy, and the fruit contains high amounts of B vitamins, which naturally boost energy levels. So go ahead, proudly snap a pic of your delicious avo toast, knowing that your breakfast has got it all.

4. Spice Up Your Wake-up

Add some flair to your breakfast by incorporating different types of spices into your food. Spices are caffeine-free, natural energy boosters, and have the added benefit of adding flavor to your meal. Try adding a few dashes of one (or more) of these spices to your food:

• Ginseng: Has been used for years to improve energy levels and curb tiredness.
• Cayenne pepper: Revs up your metabolism and can help you feel more energized.
• Ginger: Elevates energy by increasing blood flow by pumping oxygen through your system.
• Turmeric: Promotes energy and decreases fatigue by increasing the growth hormone level in your brain, giving you the ability to focus and function.

5. Stretch Into Your Morning

When you first get out of bed you can feel stiff and not in the mood to move. Stretching can be a gentle way to get the blood flowing to all the parts of your body. There’s no need for deep stretches—slow and soft movement is best for muscles that aren’t fully warmed up. Even a few minutes of intentionally stretching and breathing life into your body will help you feel energized and ready for whatever you need to conquer next.

6. Get Crackin’ With Eggs

You can choose from scrambled, over-easy, poached, sunny-side up, and with so many more options to choose from, eggs are a good source of energy that will never get boring. As mentioned previously, B vitamins do a stellar job of helping your body turn food into fuel, which you use to power your day. Eggs are the ultimate all-day energy booster because they are full of riboflavin. AKA vitamin B2. Did you know that eating one large egg gives you about 18% of your daily vitamin B2 intake? Now you know, and because vitamin B2 doesn’t stay in the body, it’s a good idea to get crackin’ and eat an egg.

7. Drink A Smoothie For A Smooth Start

If most mornings you find yourself running out the door with no time to prepare breakfast, try drinking a smoothie. They are highly customizable, and you can pack them full of energy-rich foods that nourish your body on-the-go. Try these options that are sure to keep you energized:

• Strawberries, blueberries, blackberries, plain yogurt or dairy-free alternative, and chia seeds.
• Spinach, avocado, apple, raspberries, kale, spirulina, and plain yogurt or dairy-free alternative.
• Oats, strawberries, chia seeds, honey, and almond butter.

Quick Tip: To ensure a smooth start to your day, prepare and chop the ingredients for your smoothie the night before. That way, the next morning, you just add your favorite plant-based milk, yogurt, or ice and go!

8. Make Some Morning Moves

Working light exercise into your morning routine is the perfect way to get your body moving and your blood pumping. The level of intensity will vary depending on the person, but even low-intensity movement is beneficial. That’s because exercise promotes the release of endorphins, chemicals that talk to the receptors in your brain and reduce the perception of pain. It also has the added bonus of triggering positive feelings in the body, and feeling positive helps you feel more energized. So get moving in the morning to make moves during your day!

It’s Time To Wake Up Energized

You are now prepared to energize your mornings by adding some of these tips to your routine. You will find that even small changes will make a difference in your energy levels throughout the day, and the best part is, there’s no crash!