Before hopping in the shower, you can wake your body up by "dry brushing," or basically using a wooden brush to rub your skin all over. Health.com may receive compensation for some links to products and services on this website. "One secret is to keep the activity fun and enjoyable by choosing scenic venues or hiking," says Scott Deuty, author of weight loss book Secrets of an Over 50 Former Fat Man. 27 Ways to Boost Your Energy Without Caffeine ... but it won’t actually perk you up. "Then continue drinking water throughout the day. And if you're shopping for a reusable water bottle, check out 25 Cute Water Bottles That Will Keep You Hydrated All Summer. By Angela Haupt , Staff Writer April 5, 2012 Dehydration is a particularly sneaky energy vampire. "This food packs a punch with fiber, protein, and healthy fat that will give you a boost of energy you need in the morning," explains Kimszal. Consuming the right vitamins can help get you on the right track toward waking up ready to start your day. Be careful about drinking too much in the evening as this plan can backfire and wake you up at night." Drink water before you eat. Avoid technology and/or wear blue light blocking glasses up to two hours before bed."  She advises drinking a third of your body weight in ounces of water every day—beginning first thing in the morning. You can start warm and slowly reduce it to cold, if starting at a chilly temperature is too much. "Stretch your arms over your head, lean and stretch to both sides and touch toes before sitting back down. ", Whether you need one or not, this is a way to quickly wake up your body and give your brain a boost of energy. And for more bad sleep habits you should quit, check out the 25 Things You're Doing That Would Horrify Sleep Doctors. "Quiet time helps with my energy, especially before a second workout in the evenings.". Peppermint Tea One of my personal favorite ways to perk up late in the day without caffeine is peppermint tea. Instead, choose an aromatic protein and a fruit. Easy Ways to Reduce Caffeine Intake Strategies include gradually cutting back, sipping on espresso shots, and finding fun substitutes. Study subjects in a room scented with rosemary were found to have enhanced levels of 1,8-cineole, an organic compound the researchers had previously linked with cognitive performance, and they performed better on word puzzles and memory tests than subjects in an unscented room. "Raw cacao has PEA (phenylethylamine), which is known to increase energy levels in some," she says. Learn how to cope when you're sleep deprived with these tips. Biochemists from the University of Northumbria in the UK suggest that the herb’s essential oil could boost brainpower, according to research they presented at the British Psychological Society’s annual conference in 2013. This citrusy drink boasts a number of health benefits (from jump-starting digestion to boosting … "You will be energized with accomplishment thoughts for the rest of the day," says Caroselli. Caffeine withdrawal is a real thing. "Did you eat a clean diet, avoid caffeine after 1 p.m., shut off electronics an hour before bed, and get seven to eight hours of restful sleep? No problem: “Research has shown that even a 15-minute seated massage at work can change your brain wave pattern to increase alertness, improve focus, and boost performance on quantitative tasks,” says Marilyn Kier, a member of the American Massage Therapy Association and founder of Wellness At Work in Northfield, Illinois. A game of Candy Crush can provide a quick hit of pleasure, but it won’t actually perk you up. RELATED: 15 Stretches You Should Do Every Day, If prying yourself from your bed feels impossible, try leaving your blinds or curtains open. Take a walk around the block, appreciating the natural surroundings you come upon and the vibrancy of your neighborhood. “It’s common to feel drowsy when it’s warm, especially if you are still,” says Dr. Bazil. You may be confusing thirst for hunger. Avoid sugar. They have a point: laughter stretches your muscles, causes your pulse and blood pressure to rise, and makes you breathe faster, all of which can pull you out of a slump. If you feel that you're losing energy, drop and do 10 pushups. This might not seem directly related to your physical energy level, but it's surprising how much an improvement to your outfit can turn your mood around. Try stimulating your earlobes by using your thumbs and index fingers to massage them in small circles. If you've ever turned up your favorite songs while on a run, you know the power of a good pump-up playlist. Is Your Doctor Gaslighting You? If you are looking to boost your energy without coffee, try holding a bottle of essential oil under your nose and inhaling. There’s a reason the folks who undertake “polar plunges” in winter months emerge from the frigid water with silly grins on their faces: giving your body a quick, cold shock stimulates deep breathing (which increases the oxygen in our bodies) and jump-starts circulation. As the days get shorter and the mornings get darker, being alert enough for your first-thing meeting can seem impossible without a pint of coffee. Yes, it's a no-brainer, but the best way to ensure you've got a burst of energy without caffeine in the morning is to get enough sleep at night. With a Starbucks or boutique tea shop on every corner, grabbing your caffeine boost is easy and convenient, and can often feel like a necessity. Most adults need 2.4 mcg of B12 per day, according to the National Institutes of Health; a vegetarian or vegan diet, digestive issues that hinder your body's ability to absorb nutrients, and being older than 50 are all risk factors. Caffeine is a tried-and-true tool for dragging yourself out of a slump, sure, but wheeling around an IV drip full of coffee all day is just so inconvenient. "Take five to 20 minutes to write down your thoughts, feelings, and your 'to-dos,'" recommends life coach Kathy McCabe. Throw in a little flax for your Omega-3s and a couple of frozen broccoli spears or a handful of spinach for extra anti-oxidants. "Play something upbeat and positive that gets you into a good mood even if you had a rough start," urges Walter. It often seems like we’re a nation addicted to caffeine. Eli Rees Photography via Getty Images. Do a forward fold to decompress your spine; pull your heel up to your glutes to stretch your quads and give a big roll of the shoulders. Plain water will do the trick, but if you’re craving a little more flavor, try sipping on warm lemon water. The only thing worse than a sleepless night is dragging yourself to work the next day. Talk to your doctor if you suspect you may be low on B12, and in the meantime, fill up on B12-rich foods. 40 Tiny Health Adjustments That Can Change Your Life After 40, Eating More of This Could Help Protect You From Coronavirus, 25 Things You're Doing That Would Horrify Sleep Doctors, a brief nap can transform the second half of your day, 25 Cute Water Bottles That Will Keep You Hydrated All Summer, proven to prohibit the body from entering the deepest stages of sleep, New Study Offers Scientific Proof That Meditation Can Help With Anxiety, Drinking Even This Much Every Day Can Harm Your Health, Study Says. Even just 1.5% loss in normal water volume can result in fatigue, inability to concentrate, and mood changes, according to a pair of studies from the University of Connecticut. Gelotologists—that is, people who conduct research on the physical and psychological components of laughter (seriously)—call it eustress, or positive stress, that decreases hormones like cortisol and epinephrine and can produce physical effects similar to light exercise. "Getting in some early-morning exercise also helps—it need not take long—five minutes will get you into the 'go-get-'em' mode. "This may seem like a lot but it is only one half to one cup per serving. ", "The way you feel in the morning is directly related to what you did the day and night before," says Denny Hemingson, diet and lifestyle expert and functional diagnostic nutrition practitioner. “The wake-up alarms [set your biological clock like the sun does],” says Dr. Bazil, “but have the advantage of not lighting up the room at 5 a.m. at certain times of the year!”, RELATED: The Best Wake-Up Light Alarm Clocks. This suggests that commuters who find themselves drooping during long drives might benefit from all-natural air fresheners. “Switching your focus to … Sometimes the most effective way to raise your energy without caffeine is not through anything you do with your body, but by accessing your brainpower. Health.com is part of the Meredith Health Group. In fact, a 2015 study published in Sleep Health: The Journal of the National Sleep Foundation found that adults ages 18 to 64 should get seven to nine hours of rest each night. Researchers at Johnson & Johnson investigated “microbursts,” or small bursts of activity that can impact our energy levels, and found that purely physical acts are just the tip of the iceberg. A vitamin B12 deficiency causes fatigue by compromising one's ability to convert food into fuel (and takes a serious toll on the nervous system). Research has demonstrated that a healthy breakfast has a direct effect on how kids perform at school, and it’s equally important for the rest of us. In their research on subjects’ energy levels at their workplaces throughout the day, they found that the act of having a conversation with a loved one was associated with the high end of the energy scale. "It can help you stay fit in the long run because it boosts your heart to pump better, your metabolism to work better, ensuring proper stamina. In other words, get the stuff that you don't want to do out of the way first and as quickly as you can. Here's Why. Lots of protein bars have caffeine in them to give active people the boost they need to reach mountain tops and the rest of us the boost to get us to 5 pm. No time for a full-fledged spa retreat? Roll Out Of Bed And Work Out. And for more ways meditating is good for your mental health, check out this New Study Offers Scientific Proof That Meditation Can Help With Anxiety. "Many people don't connect low energy with dehydration," agrees Ginny Wright, a nutrition coach and personal trainer. Even better, if you've got the time, head to a more nature-filled area and take a short hike. And for more ways food affects your health, check out Eating More of This Could Help Protect You From Coronavirus. The mint is invigorating, and … Subjects who chewed gum during the study—both fruit and mint gum were used, though the flavors weren’t put in a head-to-head test—were more alert and reported more positive moods than subjects who didn’t have gum. 10 Ways To Wake Up Without A Cup Of Coffee. "Stay in as long as you can—maybe 30 seconds at first, and you can build up to one to three minutes over time," says Hemingson. "Nutrient-dense dark leafy greens like spinach and kale boast major antioxidant properties, helping to protect against cancer and other diseases," explains Samantha Kelley, a holistic lifestyle coach and founder of SunKissed Health. We guarantee you'll have more pep in your step in no time. In other words, to feel a bit more like a superhero, just pose like one. Get Some Fresh Air And Sunlight. this link is to an external site that may or may not meet accessibility guidelines. Chomp On An Apple. But the caffeine fix is not without its downsides. 4 Ways to Stay Awake Without Caffeine 1. The material in this site is intended to be of general informational use and is not intended to constitute medical advice, probable diagnosis, or recommended treatments. One last bit of advice Hemingson offers: add more herbs to your diet. "Hiking also makes for a great date, with conversation and the ability to get to know a person.". The caffeine is not as strong, but you're likely to find that it's plenty for your purposes. Will it get your heart rate up? 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