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10 Effective Ways to Have More Energy With Less Caffeine (From a Former Caffeine Addict)

10 Effective Ways to Have More Energy With Less Caffeine (From a Former Caffeine Addict)

We’ve all seen the memes about morning time and coffee, but do you really want more coffee or do you just want more energy? Believe it or not, caffeine is not a synonym for energy. There are plenty of ways to get energized with less, or no caffeine. Caffeine should be used strategically – there’s nothing strategic about drinking an entire pot of coffee every morning. I’ve been there. As a recovering caffeine addict, I know what it’s like to want more and more energy when the caffeine seems to work less and less. Enough is enough.

Here are 10 ways to get more energy with less caffeine:

1. Get Moving

more energy less caffeine

    If you’re tired, more sleep may not be the answer. Exercise may be the answer. New research shows that exercise can help fight fatigue. Patrick O’ Connor, co-director of the University of Georgia Exercise Psychology Laboratory, says:

    “A lot of times when people are fatigued, the last thing they want to do is exercise, but if you’re physically inactive and fatigued, being just a bit more active will help.”

    Even just adding a minute workout to your morning routine can substantially boost your energy levels. If you want to incorporate a little caffeine, take a small amount just before your workout. The exercise will help to ‘activate’ the caffeine and give you even more energy.

    2. Lower Your Tolerance

    lower caffeine tolerance

      The less caffeine you consume, the more effective it is for you. Odds are, you’ve built up quite a tolerance to caffeine over the years. Try cutting back your caffeine intake to zero and then wait a few weeks before you ingest it again. You’ll be surprised at how much more effective the smallest amount of caffeine is once your tolerance for it has evened out.

      Just be sure to add it back to your life slowly or you’ll end up where you started. One study showed that caffeine tolerance can come back to the same level as it was before a caffeine hiatus in just 1-4 days if you jump right back into using the same amount as before.

      3. Change Your Mode

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      type of caffeine

        Does your caffeine come in the form of coffee, espresso, energy drinks or something else? You may be going for whatever has the most caffeine and that could be why you have an energy problem. Green tea, for example, has about 1/4 the caffeine of a cup of coffee. After the above-mentioned caffeine hiatus, you’ll be surprised at how well a little green tea works for energy. Find some new ways to caffeinate – there are literally thousands of options.

        4. Go Green

        greens for energy

          Green smoothies, green powders and green teas are just a few of the greens you need in your life. Eating and/or drinking more leafy greens in food and smoothies will seriously boost your energy levels. Many people find that green smoothies work better than a cup of coffee and you don’t have to worry about building up a tolerance. Some people actually question the benefits of green smoothies, but once you try them, you’ll understand how effective they are. There’s some controversy over green smoothies, but it really comes down to sugar content. The key ingredient in a greens smoothie should be the greens, not sugary fruit and fruit juices.

          5. Sleep More Sleep Better

          get better sleep

            You may be getting enough sleep, but are you getting good sleep? The quality of your sleep is just as important as the amount, and you may find that you can function well on less hours if quality is better. Here are a few tips to improve your sleep:

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            • Avoid caffeine, alcohol and heavy meals before bed
            • Invest in a high-quality mattress and a nice pillow
            • Adjust the temperature to your liking (usually 65-70° F)
            • Avoid ‘blue light’ from electronic devices before bed
            • Exercise – more exercise will lead to better sleep

            You should also try to sleep within the confines of sleep cycles. Sleep cycles are 90 minutes, so sleeping for 6, 7.5, or 9 hours is generally more effective than sleeping for 5, 8, or 10 hours. One way to take the guesswork out of sleep cycles is to get the Sleep Cycle Alarm Clock for your smartphone.

            6. Drink Water First

            drink water before coffee

              There’s nothing wrong with a cup of coffee in the morning, but drink water first. If you drink an entire liter of water, you may not even need the coffee. Our bodies are dehydrated after we go all night without any fluids. This isn’t just for morning time; drinking water throughout the day will help you to stay hydrated, which leads to increased and sustained energy levels. Contrary to popular belief, a reasonable amount of caffeine doesn’t really dehydrate you and the water that makes up the majority of your coffee can count towards your daily water intake, but it only accounts for a small fraction, so keep chugging that water.

              7. Cut the Sugar

              energy drinks sugar

                When you do use caffeine, go for things like black coffee and non-sweetened tea. Sugary energy drinks and coffee drinks are great for a quick boost- but then comes the crash. The crash usually isn’t from the caffeine (though caffeine can cause a crash), it’s usually from the sugar. If you’re going to have caffeine, have it alone, without all the sugar. Some people have found that energy shots work better for them, since the amount of sugar or sugar substitute is minimal- but everyone’s body reacts differently.

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                8. Spread it Out

                spread out coffee

                  Don’t think ‘chug’, think ‘sip’. Sipping caffeine over a longer period of time can cause higher and more sustained energy levels. Often, the caffeine passes through your system before your body has a chance to react to it when you drink it quickly. Sipping also helps your body to slowly clear the caffeine out of your system, which means a crash is much less likely to occur.

                  9. Use Food for Fuel

                  food for fuel

                    Keep your diet clean and full of fruits and veggies. This will help to sustain your energy levels throughout the day, without even touching caffeine. I love food and I’m sure you do too, but every meal doesn’t have to be a celebration. When you want a nice dinner, take the time to focus on it, but for every other meal, you’re just putting fuel into your body. Separate your leisure meals and your energy meals. For example, you may want a leisurely dinner every night with your family, but for breakfast and lunch, you’re just filling up the tank, so eat food that will give you the energy you need. Think: vegetables, fruits, lean meat, nuts and occasional whole grains.

                    10. Go Natural

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                    natural caffeine

                      When you do consume caffeine, try more natural sources like Guarana. Guarana is a plant that contains naturally occurring caffeine. Coffee bean extract and green tea extract are a few more ways to naturally caffeinate. Sure, to an extent, caffeine is caffeine, but natural sources will help you eliminate the artificial sugars, preservatives and chemicals found in many drinks and pills.

                      Just remember, you don’t need caffeine, and if you think you do, you’re probably addicted and it’s not working very well anyways. There are plenty of ways to increase your energy without caffeine and there are even more ways to strategically use caffeine to your advantage. Don’t work for caffeine, make caffeine work for you.

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                      Kalen Bruce

                      Military, Writer

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                      Last Updated on May 22, 2019

                      10 Simple Morning Exercises That Will Make You Feel Great All Day

                      10 Simple Morning Exercises That Will Make You Feel Great All Day

                      There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

                      One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

                      In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

                      Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

                      1. Cat Camel Stretch

                      Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

                      Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

                      Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

                      Here’s a video to guide you through:

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                      2. Go for a Walk or a Run

                      This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

                      Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

                      The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

                      Also, you are helping your heart to stay healthy and keeping your blood pressure low.

                      Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

                      3. Jumping Jacks

                      Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

                      Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

                      4. Abductor Side Lifts

                      Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

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                      Do about 10 to 15 raises for each side like this:

                      5. Balancing Table Pose

                      This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

                      Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

                      ablab

                        6. Leg Squats

                        Not just legs are involved but also hips and knees.

                        Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

                        The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

                        7. Push Ups

                        You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

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                        An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

                        Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

                        This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

                        8. Bicycle Crunches

                        There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

                        Watch the video to see how this is done correctly:

                        9. Lunges

                        Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

                        Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

                        This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

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                        10. Bicep Curls

                        You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

                        Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

                        Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

                        Here’re some important notes before you start doing this exercise:

                        Try to do one or two sets of about ten repetitions for each arm and then switch arms.

                        These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

                        You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

                        Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

                        More Articles About Exercises for Beginners

                        Featured photo credit: Unsplash via unsplash.com

                        Reference

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