Advertising
Advertising

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

      Advertising

      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:

            Advertising

            • 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.

                Advertising

                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

                    Advertising

                    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.

                      More by this author

                      Kalen Bruce

                      Military, Writer

                      35 Real Ways to Actually Make Money Online kid millionaires Wanna Be A Millionaire? Learn From These 12 Kids Who Already Are Websites That Will Pay You for Things You Already Do 30 Websites That Will Pay You For Things You Already Do 10 Differences Between Middle Class And Rich People 10 Differences Between Middle Class And Rich People live well on one income 10 Tips On How To Live Well Even With Only One Income

                      Trending in Health

                      1 How to Sleep Through the Night and Get Good Rest 2 How to Eat Healthy on a Budget (The Definitive Guide) 3 20 Best Guided Meditations for Sleep and Insomnia 4 8 Home Remedies to Get Rid of Constipation 5 7 Tips for Coping with Stress Effectively

                      Read Next

                      Advertising
                      Advertising
                      Advertising

                      Last Updated on January 3, 2020

                      The 10 Essential Habits of Positive People

                      The 10 Essential Habits of Positive People

                      Are you waiting for life events to turn out the way you want so that you can feel more positive about your life? Do you find yourself having pre-conditions to your sense of well-being, thinking that certain things must happen for you to be happier? Do you think there is no way that your life stresses can make you anything other than “stressed out” and that other people just don’t understand?  If your answer is “yes” to any of these questions, you might find yourself lingering in the land of negativity for too long!

                      The following are some tips to keep positive no matter what comes your way. This post will help you stop looking for what psychologists call “positivity” in all the wrong places!  Here are the ten essential habits of positive people.

                      1. Positive people don’t confuse quitting with letting go.

                      Instead of hanging on to ideas, beliefs, and even people that are no longer healthy for them, they trust their judgement to let go of negative forces in their lives.  Especially in terms of relationships, they subscribe to The Relationship Prayer which goes:

                       I will grant myself the ability to trust the healthy people in my life … 

                      To set limits with, or let go of, the negative ones … 

                      And to have the wisdom to know the DIFFERENCE!

                       2.  Positive people don’t just have a good day – they make a good day.

                      Waiting, hoping and wishing seldom have a place in the vocabulary of positive individuals. Rather, they use strong words that are pro-active and not reactive. Passivity leads to a lack of involvement, while positive people get very involved in constructing their lives. They work to make changes to feel better in tough times rather than wish their feelings away.

                      3. For the positive person, the past stays in the past.

                      Good and bad memories alike stay where they belong – in the past where they happened. They don’t spend much time pining for the good ol’ days because they are too busy making new memories now. The negative pulls from the past are used not for self-flagellation or unproductive regret, but rather productive regret where they use lessons learned as stepping stones towards a better future.

                      Advertising

                      4. Show me a positive person and I can show you a grateful person.

                      The most positive people are the most grateful people.  They do not focus on the potholes of their lives.  They focus on the pot of gold that awaits them every day, with new smells, sights, feelings and experiences.  They see life as a treasure chest full of wonder.

                      5. Rather than being stuck in their limitations, positive people are energized by their possibilities.

                      Optimistic people focus on what they can do, not what they can’t do.  They are not fooled to think that there is a perfect solution to every problem, and are confident that there are many solutions and possibilities.  They are not afraid to attempt new solutions to old problems, rather than spin their wheels expecting things to be different this time.  They refuse to be like Charlie Brown expecting that this time Lucy will not pull the football from him!

                      6. Positive people do not let their fears interfere with their lives!

                      Positive people have observed that those who are defined and pulled back by their fears never really truly live a full life. While proceeding with appropriate caution, they do not let fear keep them from trying new things. They realize that even failures are necessary steps for a successful life. They have confidence that they can get back up when they are knocked down by life events or their own mistakes, due to a strong belief in their personal resilience.

                      7. Positive people smile a lot!

                      When you feel positive on the inside it is like you are smiling from within, and these smiles are contagious. Furthermore, the more others are with positive people, the more they tend to smile too! They see the lightness in life, and have a sense of humor even when it is about themselves. Positive people have a high degree of self-respect, but refuse to take themselves too seriously!

                      Advertising

                      8. People who are positive are great communicators.

                      They realize that assertive, confident communication is the only way to connect with others in everyday life.  They avoid judgmental, angry interchanges, and do not let someone else’s blow up give them a reason to react in kind. Rather, they express themselves with tact and finesse.  They also refuse to be non-assertive and let people push them around. They refuse to own problems that belong to someone else.

                      9. Positive people realize that if you live long enough, there are times for great pain and sadness.

                      One of the most common misperceptions about positive people is that to be positive, you must always be happy. This can not be further from the truth. Anyone who has any depth at all is certainly not happy all the time.  Being sad, angry, disappointed are all essential emotions in life. How else would you ever develop empathy for others if you lived a life of denial and shallow emotions? Positive people do not run from the gamut of emotions, and accept that part of the healing process is to allow themselves to experience all types of feelings, not only the happy ones. A positive person always holds the hope that there is light at the end of the darkness.  

                      10. Positive person are empowered people – they refuse to blame others and are not victims in life.

                      Positive people seek the help and support of others who are supportive and safe.They limit interactions with those who are toxic in any manner, even if it comes to legal action and physical estrangement such as in the case of abuse. They have identified their own basic human rights, and they respect themselves too much to play the part of a victim. There is no place for holding grudges with a positive mindset. Forgiveness helps positive people become better, not bitter.

                      How about you?  How many habits of positive people do you personally find in yourself?  If you lack even a few of these 10 essential habits, you might find that the expected treasure at the end of the rainbow was not all that it was cracked up to be. How could it — if you keep on bringing a negative attitude around?

                      Advertising

                      I wish you well in keeping positive, because as we all know, there is certainly nothing positive about being negative!

                      Featured photo credit: Janaína Castelo Branco via flickr.com

                      Read Next