For those who start every single morning with a cup of coffee, doing it any other way is hard to imagine. But that same morning brew that gives them the boost they need to get their day going can leave some folks feeling anxious or give them an upset stomach. So if you want to feel energized, but coffee leaves you feeling nervous or overwhelmed, or you’re trying to kick a caffeine habit, how do you put some pep in your step?
The best way to make sure you wake up feeling rested is still getting a good night’s sleep. But sometimes life gets in the way and on those groggy mornings, these are some quick, caffeine-free ways to wake you up naturally:
- Do a five-minute yoga routine – A short yoga sesh can wake your body up by improving circulation and loosening up stiffness or soreness, plus it gets your brain going by “creating feel-good endorphins,” according to personal trainer Stephanie Mansour. Movements that get your arms up over your head or speed up your heart rate will help increase energy levels.
- Go outside – Waking the body up through movement is more long-lasting than an energy boost from coffee, Mansour explains, and doing it outside can double the potential benefits. So take a morning walk if you can, to get the body moving as you take in the nature around you. But she says even without the walk, just being outside boosts your energy because of the temperature, even if it’s hot out, not cold.
- Play some upbeat music – High tempo tunes with around 170 beats per minute can boost mood and lessen the perception of fatigue during a workout, according to a recent study. How fast is that? Eminem’s “Lose Yourself” is 171 beats per minute, Jay Z’s “Empire State of Mind” is 173 BPM, Beyonce’s “Naughty Girl” is 199 BPM and Taylor Swift’s “Untouchable” is 200 BPM.
- Drink up – Water that is. Hydration is important for many brain and body functions, so downing a glass of water first thing in the morning can help you start the day off right.
- Aromatherapy – Break out the essential oils or just change up your soap or shower gel to an energizing scent like citrus.
- Snack smart – Try a breakfast made of protein, healthy fats and complex, fiber-rich carbs that release sugar to the blood at a slower rate, which supports longer-lasting energy. Avocado toast or cottage cheese or yogurt with nuts and granola are good for a morning energy boost.