When you’re tired and need to get through a day of work or a night of studying, it's all too easy to reach for a cup of coffee. Unfortunately, although you may get a boost for a short while, the caffeine can also reduce your sleep time and mess with your sleep patterns, making you more tired in the long run.
When it comes to how to get energy without caffeine, there are many options available. Here is how to boost energy levels without coffee.
1- Have some vitamins
Taking the right vitamins can greatly improve your energy levels. Vitamin C is essential to our overall health and can help to relieve symptoms of certain diseases and health conditions. This means that if you suffer from a health condition, vitamin C could help you to have more energy. Additionally, a deficiency in vitamin C can cause low energy and negatively impact on physical performance.
There are two ways that you can get vitamin C: through foods in your diet or by taking supplements. Natural vitamin C is found in fruits and vegetables such as lemon, orange, pepper, and kiwi. Vitamin C supplements can be useful if you don't get enough vitamin C through your diet. Taking a vitamin C supplement can radically improve energy levels for those who are deficient in this nutrient or have health problems.
B-group vitamins are also important for energy, as they play an essential role in the way the body makes energy. These vitamins are critical for brain function, heart health, red blood cell production, muscle function, and hormone production, so are essential for good overall health.
Vitamin B is found naturally in whole grains, meat, eggs, dairy, legumes, nuts, and leafy vegetables. However, some may not get enough vitamin B if they don’t always eat a healthy, balanced diet. Taking vitamin B supplements, particularly a vitamin B-complex supplement, can help to boost your energy levels. These supplements contain a combination of the different B-group vitamins that support each other to improve energy production.
2- Get Mineral supplementation
Mineral supplementation is another effective and natural way to improve your energy levels without resorting to caffeine. Vitamins and minerals are essential to our physical health, and deficiencies in important minerals can mean that our health suffers and our energy levels drop.
Magnesium in particular is critical to energy levels. Magnesium is an essential component in many of the body’s processes, including how the body creates energy. Low magnesium can cause tiredness and low energy, so taking magnesium can help address those concerns.
Magnesium is found in green leafy vegetables, legumes, nuts, and seeds, or you can take supplements if you don’t get enough of this mineral through your diet. One study found that most people do not get enough magnesium and could benefit from taking supplements. The more activities you do, the more magnesium you need, so if you lead a very active lifestyle or work or study intensively, you may need even more magnesium than normal.
Taking magnesium supplements if you are low on the mineral can help you to get more energy and improve your general health. There are various forms of magnesium supplements available, and the best type for most people is magnesium orotate. This is a form of magnesium that contains orotic acid, a substance found naturally in the body. In this form, magnesium is easily absorbed by the body and doesn’t have the laxative effects of some other types of magnesium supplements.
3- Eat more carbs
Carbohydrates, in their whole and unprocessed form, are an excellent source of energy. Carbs provide the fuel the body needs to make energy and research shows that eating carbohydrates improves sports performance.
Carbohydrates are composed of starches, sugar, and fibre. Starchy carbs such as bread, potatoes, and pasta deliver a large amount of energy — around four calories per gram of food.
This doesn’t mean, however, that you should load up on sugary foods and processed carbs like white bread and pasta. These kinds of processed carbs will lead to a sugar spike — an initial rush that will be followed by a crash, leaving you with low energy. Instead, unprocessed carbs, such as wholemeal and whole grain bread, pasta, fruits, and vegetables are the best carbs for energy.
Whole grains include brown rice, wild rice, quinoa, barley, and oatmeal, and good examples of starchy vegetables are corn, potatoes, peas, and dried beans. These contain plenty of starches and fibre that the body can convert to energy slowly, keeping energy levels sustained over time.
4- Take time to workout
Although exercise may be the last thing you feel like doing when you’re tired, this is actually an excellent way to fight fatigue. Research shows that exercise can help fight tiredness and boost energy levels. Low energy during the day is often a product of poor sleep. One study found that exercise was better at improving sleep quality and increasing energy than some medication for sleep problems.
Physical activity gets the blood moving in the body, and as you exert your muscles there is automatic feedback from the muscles to the brain that makes you feel more alert. Exercise also boosts your metabolism, which in turn makes you feel energised. This means that a workout gives you an energy boost in the short term, and regular exercise gives you energy over the long term. This doesn’t have to mean hours at the gym every day: Aim for 30 minutes of gentle to moderate exercise every day. This could include walking, swimming, cycling, yoga, or a dance class.
5- Use Nasal inhalers
Nasal inhalers are another great way to get energy without caffeine. By taking a deep inhale of the essential oils, you can find yourself reinvigorated. Anyone who has tried a nasal inhaler will know that it has many positive and energising effects, and there is scientific evidence to back this up too.
One study tested the effects of essential oil fragrances on rats after they exercised to see if it helped to give them more energy. They found that the rats who were exposed to essential oil fragrances were much less tired and had more energy. Further research found that essential oils stopped people from getting tired when exercising and boosted sports performance. Sweet orange and eucalyptus are particularly energising scents.
While these studies mostly looked at reducing tiredness following exercise, the energising power of essential oils could be used in the same way to give you much-needed energy when working or studying. Lemongrass is another powerful scent that can help to fight stress and anxiety and also give you a boost: One study found that the scent of lemon oil improved people's moods.
Get your FLYY inhaler today for a natural, caffeine-free energy boost thanks to the scents of sweet orange, lemongrass, or eucalyptus.
The bottom line: you can boost your energy levels without caffeine
There are many ways to get an energy boost without caffeine. Next time you feel your energy levels flagging, rather than reaching for a cup of coffee, have some vitamins, minerals, or complex carbohydrates instead. Regular exercise is also essential to feeling energised, and a nasal inhaler can give you a much-needed perk-me-up.
These natural methods are not only better for you, but they are also more effective in keeping your energy levels up over the long term.