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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 July 18, 2019

                      10 Small Changes To Make Your House Feel Like A Home

                      10 Small Changes To Make Your House Feel Like A Home

                      Your house is more than just a building that you live in. It should be a home that makes you feel welcome as soon as you open the front door.

                      Making your house feel like a home is not something that simply happens on its own. You need to make some changes to a house when you move in, to give it that cozy, warm feeling that turns it into a true home. To help you speed the process, follow this guide to 10 small changes to make your house feel like a home.

                      1. Make the Windows Your Own

                      When you move into a home, they often come with boring Venetian blinds or less than attractive curtains.

                      One of the best ways you can instantly warm your home and make it showcase your style is to add some new window dressing. Adding beautiful curtains not only improves your home’s appearance, but it can also help to control the temperature.

                      2. Put up Some Art

                      If you have a lot of bare walls in your home, it will seem sterile no matter how beautiful your paint or wallpaper is.

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                      Hanging art on the walls will instantly give it personality and make it feel like home.

                      3. Improve the Aroma

                      A house that is not filled with inviting smells will never feel like a home. There are loads of ways you can make your home smell nice. There are tons of air fresheners on the market you can use.

                      Incense and scented candles are a nice option as well. Don’t forget that baking in a home is also a great way to fill it with an aroma that instantly smells like home as soon as you open the front door.

                      4. Put out Lots of Pillows and Throws

                      A great way to make your home look warm and inviting is to place lots of pillows and throws out on the furniture. It is much better to have too many pillows than not enough.

                      There is nothing like the feeling of sinking into a cushiony pillow that feels like a cloud to make you feel like you are at home.

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                      5. Instantly Class up Your Closet

                      If your closet is filled with wire or plastic hangers, it will never truly feel homey. To instantly make your closet feel classy, change out your old hangers for wooden ones.

                      Not only do they look great, but they are better for hanging your clothes as well.

                      6. Improve Your Air Quality

                      One of the most overlooked ways to make your house feel more like a home is to improve its air quality.

                      The easiest and best way to upgrade the air quality in your home is to change the old, dirty filters in your furnace regularly. Get some air filters delivered to your home so that you always have some on hand.

                      7. Fill it with Plants

                      Another way to improve the air quality in your home is to fill it with plants. You should have plants in every room of your home.

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                      They help to improve the air quality and they look beautiful. As well as making your home appear homier, plants also help to boost your mood and lower your stress levels.

                      8. Change the Doorknobs

                      Most people don’t really give their doorknobs a second thought unless they are broken. That is a shame because changing your doorknobs is an easy way to add personality to your home.

                      Changing your old, boring doorknobs to new ones that are works of art will instantly brighten your home.

                      9. Upgrade Your Tub or Shower

                      There is nothing like luxuriating in a whirlpool bath or steam shower to make the cares of the day melt away. Your family deserves a bit of luxury when they are in their bathroom.

                      Install a new shower or tub today to make your bathroom worthy of a place in your home.

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                      10. Fresh Cut Flowers

                      You can make any room in your house feel homier by placing a vase full of beautiful flowers in it. The gorgeous look and intoxicating aroma of fresh cut flowers will immediately brighten your day when you encounter them.

                      You don’t have to make all these changes at once. Try one or two a day though, and your house will feel like a home before you know it. The trick is to constantly keep adding these homey touches to make your home a place worthy of its name.

                      Featured photo credit: https://www.pexels.com/photo/black-wooden-round-analog-wall-clock-on-brown-wooden-wall-121537/ via unsplash.com

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