Many people experience sleepiness upon waking up, leading them to resort to coffee for a boost in energy. However, coffee can negatively affect some individuals. Nutritionist Nancy Z. Farrell stated in an interview with CNN that many people are stressed these days and sometimes want to feel energetic without the accompanying tension or fatigue. She added that for some individuals, coffee can cause stomach upset or diarrhea, and it may not be suitable for everyone. For those with heart issues, coffee can adversely affect heart rate or blood pressure.
Maintaining good sleep remains the best way to ensure quality rest at night and to gain more energy during the day. If you're looking for ways to boost your energy without coffee, here are six tips from health and fitness coach Stephanie Mansour shared in her CNN interview.
1. **Yoga Routine for 5 Minutes:**
A short yoga session in the morning can significantly improve energy levels. A morning yoga session enhances circulation, reduces stiffness and pain, and reactivates the brain by "producing endorphins through your yoga movements."
2. **Get Outside:**
Mansour believes that being outdoors is more effective in energizing the body than coffee, describing it as "more effective and longer-lasting than a cup of coffee."
3. **Play Music:**
According to a 2020 study, music helps boost energy levels and improve mood, especially prior to exercising. It can also reduce perceptions of pain and fatigue during workouts, improving performance and endurance.
4. **Drink Water:**
Upon waking, the body may lose water, which is vital for many brain and body functions, according to Farrell. When your organs, such as the kidneys, work in a poorly hydrated environment, it requires more energy. A 2011 review on water, hydration, and health supports this.
5. **Try Aromatherapy:**
Farrell noted that scents—using aromatic plant extracts and essential oils for therapeutic inhalation, massage, or baths—can be energizing for some people. Simply changing your soap can also motivate you; "Showering with a citrus body wash can invigorate you."
6. **Healthy Snacks:**
A snack made from protein, healthy fats, and complex carbohydrates rich in fiber releases sugar into the bloodstream more slowly, supporting longer-lasting energy. This type of breakfast is what Farrell suggests for her patients seeking a morning energy boost. "Usually, mine includes low-fat cottage cheese or yogurt topped with berries, granola, and nuts."
Other high-protein and high-fiber ideas from Farrell include:
- Avocado on whole grain toast (with an egg, if desired), sprinkled with everything bagel seasoning
- Cinnamon brown rice treats with nuts, which can be made ahead and reheated quickly
- Breakfast dishes that can be sweetened with ground cinnamon, apples or berries, or pecans or walnuts; or add tomatoes, olives, cucumbers, and feta; or a bowl with eggs, avocado, and spinach.
