energy without caffeine

3 Simple ways to get energy without caffeine

Look. I am not here to ruffle feathers, or be that controversial guru from your social media feed… but some things need to be said. Here’s one: Coffee is your enemy. (Yep. I said it). There are many other ways of getting energy without caffeine.

Now let me explain. Things are not as black & white as they sound. To help you understand a bit more about why Coffee is not helping you as much as you hoped for, let me share how caffeine (the main reason we drink coffee for) works in the body and also answer the question of how long does caffeine stay in your system. I will also share 3 simple ways of getting energy without caffeine.

Thanks to caffeine, coffee is a fast-acting stimulant. It is transported into your central nervous system and from there activates its effects. It can increase your blood pressure and heart rate, boost your energy, and improve your overall mood. Some of these effects are certainly great (boost energy & better mood) yet the increased heart rate and blood pressure can cause issues on your overall health in the long term.

Usually, you feel the highest effects from drinking coffee between 30-60min. after consuming it, which is why many people have several cups of coffee a day. Here is where it gets tricky.

energy without caffeine

How long does coffee stay in your system?

Caffeine has a half-life of 5 hours, which means it takes your body 5hrs to reduce the amount of caffeine intake by 50% – now you still have the other 50% left in your body, which then takes often longer than 5hrs to eliminate completely.

The average time that caffeine stays in your system is between 8-12hrs. That means that drinking coffee after 12pm can (and most likely will) already disrupt your sleep. And you don’t even know (or realize) it. This is one of the reasons I strongly recommend to find natural ways to increase your energy without caffeine.

Talking about sleep, did you know that sleep deprivation is one of the main causes of a hell lot of mental & physical health symptoms?

Just see what even 1hr of sleep deprivation (let alone regular lack of sleep) can do to your body:

energy without caffeine

Why do people crave caffeine?

A lot of people’s energy dips after lunchtime or in the late afternoon. There’s an easy solution to getting back to energy & into laser focus, at least that’s what we think: Caffeine.

Most people will grab a coffee, black tea, or any stimulant to help with the energy dip, simply because they don’t know how long does caffeine stay in your system, and also because they are not aware of how to get energy without caffeine. But as you have read above, coffee only gives you an energy peak of about 30-60min. Oftentimes what’s happening after is it either goes back to your normal or crashes right back into a dip.

These extreme highs and lows are very unhealthy for your body, especially your heart that has to pump.

Today I want to share with you 3 tips to increase your energy while in a dip – without any of the stimulants that will deprive you of your sleep, like caffeine.


energy without caffeine

Healthy Snacks

The first tip is to know what foods, snacks, and drinks will help you to be more productive without experiencing a lack of sleep.

Cut the sugar, caffeine and other stimulants from your diet and go natural: Almonds, Cashew nuts & Walnuts (if you are allergic please choose an alternative here) are great snacks and resources for the brain & body which will give you natural energy. Cutting veggie sticks and fruit and eating throughout the day, especially when low on energy, is super helpful too.

Fruit sugar is not damaging as some people would want to make us believe. Fruit is actually incredibly helpful and necessary for the body & brain and to detox the daily toxins from the body.

Bonus: Fresh lemon juice infused water and herbal teas such as butterfly pea tea, or lemon balm tea make a great drink to boost energy throughout the day and a great way of getting energy without caffeine.


Dance like nobody’s watching

We know that exercising helps to increase energy, but many people simple don’t appreciate the power of dancing. You don’t need to be a dancer to do so, but simply move to music.

Put on some uplifting music that will get you straight into a good mood – and then dance. Move your body. It doesn’t matter if you know the latest Tik Tok choreography or if you simply throw your arms in the air and wave like they ain’t got no bones!

The science behind that is clear: Dancing helps to activate and regulate your nervous system, which will decrease any fight/flight state you may be in. It also boosts your energy and increases your mood.

What it also does though is, building new neural pathways with the deeper emotional connection that the music activates, plus the movement that reinforces it in our body. So even if you feel weird first, your body will remember the sensation of a balanced nervous system and the increased energy and connect it to your favorite song.

This is one of my favorite ways of getting energy without caffeine.

Ice Cold Face Wash

When your energy is low, you feel unfocused, and even when you feel nervous or anxious, this is the tool for you! Take a bowl and fill it with cold water – then add a tray of ice cubes (yep. Just trust me). Get a towel ready and maybe do it in your bathroom or kitchen so you can splash around a little.

Then ready – 3,2,1 – Hold your breath, dip your face into the bowl, and stay a few seconds, then take your head back up. If the bowl is big enough, do the same with your arms. Dip them into the water, leave them in there for about 10 seconds, then take them out.

Repeat this 3 times each! Not only will you feel super refreshed but the ‘shocking’ sensation of cold, is a pattern interrupting your brain. It can not hold the anxious feelings but instead starts pumping blood into your brain which increases oxygen levels and hence energy.

Trust me, the Ice Cold Face wash will not let you down when you are trying to boost your energy without caffeine.


energy without caffeine
With these 3 tips, you’ll be able to keep your energy up throughout the day, without the need of caffeine, prevent any dips, and you’ll be able to go to sleep with ease.

Have any other tips to increase your energy without caffeine?
Let me know in the comments down below!

3 Simple ways to get energy without caffeine
3 Simple ways to get energy without caffeine


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The Time Alchemist

I’m Monique

also known as
The Time Alchemist.

Time Alchemy is the courage of breaking your life and business down into pieces, looking at the patterns you are living and moving within daily. 

It is the art of leaving what is not serving you, finding those pieces that support you and your needs & desires and designing new ones to fill the gaps. 

Time Alchemy is the science of restructuring your life and business so it will serve you in the best possible ways, to fulfil you, to bring you joy, to ignite your passion and enrich your life (and bank accounts!). 

As your guide, I am here to help you transmute everything that is not serving you, into a life & business that let’s you thrive. 

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