3 Simple Ways to Boost Your Energy Levels (caffeine-free!)

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Feeling tired is a normal part of life.

When you feel tired all of the time, even when you wake up in the morning, it becomes important to boost your energy levels. To get through your day, you might drink some coffee or tea. You might rely on energy drinks or caffeine pills to make it through. You might even take energy supplements, energy shots, or take a multivitamin to supplement the energy a caffeine boost gives you.

The problem with all of these methods is that they are short-term solutions. You give yourself a stimulant to get moving. Then you take another stimulant to keep moving. Pretty soon, you’re drinking 4 to 5 cups of coffee each day, and you’re still feeling tired.

If fatigue is a major issue for you, it is important to talk with your doctor about what is going on. Fatigue that occurs when you’re still getting enough sleep at night, and eating right, can be an indication of a health problem.

Should you get a clean bill of health, you might want to give one of these three simple energy boosters a try. Here’s the good news: none of them include caffeine!

The Three Caffeine-free Energy Boosting Methods

We recommend that you give the three methods below a go if you want to boost your energy without the help of caffeine.

Option #1: Get Some Extra Sunshine

fresh air in nature
A breath of fresh air never hurts anyone.

Many people find themselves working in an office environment all day long. That artificial light can produce a strain on your eyes, contribute to feelings of fatigue, and even be a headache trigger.

If you work from home, staying indoors exposes you to the blue-light spectrum from electronic devices as well. With enough exposure, you’ll experience the same fatigue symptoms as someone working in a standard office environment.

To boost your energy levels, try to get some extra sunshine during the day. Take a 10-minute stroll outside during your lunch break, if possible. Sit next to a window where sunlight is coming in if you cannot get outside.

If you’re at home, open your curtains or blinds to let the sunlight come on in.

Sunlight exposure gives you some concrete benefits.

It will help your body produce more Vitamin D, which is critical for calcium absorption and bone growth. Deficiencies in Vitamin D are so significant that they are linked to weight gain, depression, heart disease, and even some cancers.

Vitamin D is also responsible for giving your serotonin levels a boost, which can help you sleep better each night. Balanced serotonin will also create mood stability for you.

If it is impossible to get outside, or your live in a climate where it is always cloudy and raining, then try using a natural UV lamp to give yourself some light exposure.

Option #2: Stretch Out All Your Muscles

muscle stretching
Stretch your muscles every 60 to 90 mins as a form of quick relief.

Sitting for a long time will cause your muscles to feel stiff and sore. That happens because you’re giving your body a workout by sitting.

When you feel tired after sitting at your computer all day, one of the causes is muscle fatigue. Combine this fatigue with eye strain and the muscle strain of bad posture and you’ll be ready for a nap in no time at all.

To alleviate the feelings of fatigue you are experiencing, one easy solution is to stretch out the muscles that feel uncomfortable. Two key muscle groups involved your legs and your neck. If you type a lot during the day, you’ll have a third key area in your wrists and forearms to target as well.

The best part about this option is that you don’t need to sneak off somewhere to do it. Most stretches that will work to reduce feelings of fatigue can be done right at your desk.

One easy stretch involves standing up and sitting down a few times without holding the arms of the chair. Cross them in front of your chest instead. You’ll feel this movement in your needs and upper legs especially.

Try shrugging your shoulders up to your ears (or as high as they will go), then hold that position for a few seconds. You’ll feel this stretch right at the joint where your shoulders come to your neck, which gets really sore when you work at a computer all day.

Another simple stretch is to give yourself a body hug. Take your right hand and place it on your left shoulder. Keep it there. Then take your left hand and place it on your right shoulder. Now give yourself a tight squeeze.

For those who type a lot, interlock your fingers, then turn your hands away so that you’re seeing the back of your hands. Then press your hands forward while sitting upright. You’ll feel a stretch hit your hands, wrist, forearm, and elbow.

If one of these stretching options hurts, then stop using it immediately. Your doctor may also have specific stretches for you to do to help with the health issues you may be facing.

Option #3: Take a Virtual Vacation

travel the world
The world in the palm of your hand.

Fatigue sometimes happens because of the amount of stress that is present. To give yourself a boost of energy, you’ll need to eliminate the stress. That is not always possible.

What you can do is take a virtual vacation away from the stressful situation for a few minutes. Close your eyes. Then take a deep breath. Feel your body start trying to relax. Take another deep breath and let it go.

Begin to imagine the most peaceful place you can remember visiting in your life. It could have been the beach. It might have been a trip to the mountains. Recall all the moments you can from the experience.

Feel the temperature on your skin. Is it raining? Smell the air. Is there a hint of salt to it? Is there a hint of pine?

Take a look around. Listen to the rustle of the trees that are nearby. Hear the sound of the waves crashing to shore.

Now think about the people who were there with you. Recall any conversations you might have had during that time. Think about the times you laughed together. Remember any meals you had together and what it was like to not have any worries at that moment.

If you went on a hike, recall the experience from start to finish. Picture yourself walking that trail again. Feel the burn in your muscles. Was there a special wildlife encounter? Did you have a great conversation? Was it a perfect moment of quiet on your own?

The further you get into these memories where life was peaceful and joyous, the more relaxed you are going to feel. When you recognize that your body has begun to relax, you will want to begin easing yourself back into the present.

Some people find it helpful to count to 3 before opening their eyes after taking a virtual vacation. When you’re ready, get back into your daily routine, hopefully feeling more energetic than before.

There Are Numerous Ways to Fight Fatigue Without Caffeine

smell the sunflowers
Wake up and smell the flowers.

Some people like to take a walk. Others like to make themselves a smoothie. You can use these options or your own. What matters most is that you are doing something about how you feel.

There are four keys to success to consider.

  1. Avoid a visit to the vending machine.
  2. Keep caffeine and carbohydrate consumption to a minimum.
  3. Establish a bedtime routine where you can get at least 6 hours of sleep each night.
  4. Be consistent.

In time, you will find that these energy boosters will help you stay caffeine-free without losing your drive.