12 Natural Ways to Stay Awake and Alert Without Caffeine

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If you're like most adults in the U.S., you use caffeine to stay awake. In fact, more than 8 in 10 adults in the U.S. consume caffeine daily. The stimulant -- which occurs naturally in coffee beans, tea leaves, and other plants -- can make you more alert. So it's a popular way to reduce morning grogginess and boost mental stamina during a long day.

But there's such a thing as too much caffeine. According to the FDA, you can safely consume 400 mg a day, which is around 4 cups of coffee. But caffeine tolerance is different for everyone. For some people, even a little bit of caffeine causes symptoms like a racing heart, insomnia, and nausea.

If you want to cut back on caffeine for any reason, research supports several caffeine alternatives to help you stay awake. There are other natural stimulants to keep you awake. Here are some healthy options that can boost your energy.

1. Drink a glass of water

Sluggishness can be a symptom of dehydration. So, if you're not drinking enough water, you may feel low on energy. Plus, staying properly hydrated can help you sleep better, so you'll feel more rested throughout the day.

2. Load up on nutrient-dense foods

To get your day started with a caffeine-free boost, try trading your morning cup of coffee for an avocado or another energy-boosting food. While all food provides energy, the more nutrient-dense, the better for sustaining your energy. For more energy, go for nutritious meals and snacks, such as fruits, vegetables, whole grains, and lean protein.

3. Move your body

If you're already tired, the motivation to exercise might not come easy. But studies show that regular workouts can reduce fatigue. That includes low-intensity aerobic exercises like walking. So you don't have to be a fitness pro to get a boost.

Exercise improves your cardiovascular health, which helps your body function more efficiently. And it's good for your brain, helping you feel sharper while reducing your chance of cognitive decline.

4. Get some sun

Soaking up the sun is a great way to get more vitamin D, an essential nutrient with many benefits, including increased energy levels. Research has shown that exposure to daylight and sunshine may benefit your alertness, performance, and sleep. Sitting in the sun for just 10 to 15 minutes is enough to boost your vitamin D.

And if you can spare more than 15 minutes, you'll gain even more benefits. Spending time outside can improve your mood and enhance cognitive function. So an afternoon walk outside - especially in a green space - could be the boost you need to get through the rest of the day.

5. Lower your stress levels

Stress and fatigue may be linked, and adults in the U.S. report very high levels of stress. So now is a good time to counter the negative effects of stress.

Strategies like meditating and building your support network can help you manage stress. Mind-body practices like yoga and tai chi may also relieve stress and improve sleep quality.

6. Take a power nap

A well-timed nap can give you that extra energy that you might otherwise look for in a cup of coffee. But napping for too long tends to produce sleep inertia - that groggy, tired feeling you might experience after waking up in the morning. So aim to nap for 15 to 30 minutes to get benefits like higher energy levels, decreased sleepiness, and improved cognitive function.

7. Practice good sleep hygiene

Sleep hygiene means creating routines and habits that help you get quality and consistent sleep. Napping too late in the day can interrupt your sleep schedule, and so can an evening cup of coffee.

Developing good sleep hygiene might mean making lifestyle changes, like adjusting your bedtime routine or cutting down on caffeine. But it can help you feel more awake and alert.

8. Take a break (from your screen)

Pretty much everyone uses electronic devices daily. But excess screen time can cause a number of problems, including sleep disturbances, mental health issues, and fatigue.

Researchers have found that taking a break from technology, also called a digital detox, can improve relationships, sleep, and productivity.

9. Keep your space cool

Have you ever felt tired or sluggish on a hot day? That's because your body is working harder to maintain a normal body temperature. Keeping your workspace or home cool can help relieve that sluggishness. Taking a cold shower or using a fan to cool down a room can cause a release of fight-or-flight hormones that keep you alert.

Most of the research on the benefits of maintaining a cool space comes from sleep studies. Sleep experts recommend keeping your bedroom between 65°F and 68°F to improve sleep quality. Better quality sleep will translate to more energy during the day.

10. Listen to music

Many people find listening to music helps them relax. Research also shows that relaxing music lessens mental and physical fatigue when doing repetitive tasks.

11. Try aromatherapy

There's lots of research now looking at how essential oils might work. Aromatherapy involves inhaling the scents from these oils. Researchers think the molecules from these inhaled substances activate the olfactory or scent centers of the brain to improve mood or energy.

In particular, lavender oil may improve sleep and relieve stress. And citrus oils may elevate mood. One study found that a combination of essential oils helped improve fatigue in women recovering from COVID-19 infection. But more research needs to be done in this area.

12. Try a stimulating breath technique

Ever take a deep breath to relieve stress? Other breathing techniques can also boost your energy. The yoga practice of bhastrika pranayama, or bellows breathing, has been shown to improve lung function and cardiovascular health. It also appears to activate the brain, improving reaction time.

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