5 Ways to Keep Your Energy Up Throughout the Day Without Resorting to Caffeine

Stretch it out

Shot of a young woman practicing yoga outside on a sunny day

Studies suggest that stretching increases blood flow through your muscles thereby activating parts of your body that may feel dormant after sitting at a desk all day. So do a little yoga! Set a timer on your phone for five minutes and do some basic stretches. You will also find that stretching reduces your stress levels and encourages calmness. Here are a few desk stretches that you can do at work:

HEAD TILT – keep your back straight and tilt your head to the left side while placing your left hand on top of your head and applying slight pressure. Hold for 10 seconds. Repeat on the right side with your right hand.

ARM STRETCH – interlace your fingers and outstretch your arms in front of you with your palms facing outwards. Hold for 15 seconds.

FOOT AND LEG STRETCH – outstretch both legs in front of you while remaining seated in a chair. Flex your toes towards the ceiling so you feel a stretch in the back of your calves, now flex your toes towards the ground so you feel the stretch on the front of your legs. Repeat as many times as needed.

Smell a lemon (no, seriously)

Group of fresh lemon on an old vintage wooden table; Shutterstock ID 289188959; PO: today.com

Smelling certain scents can have an impact on your mood. Studies prove that lemon oil is one of the only essential oils that is proven to have tangible effects on a person. Lemon is a stimulating scent that promotes concentration and has calming and clarifying properties helpful when you are feeling anxious or run down. Lemon also has antibacterial and antiviral properties that help fight sore throats and colds by boosting the body’s immune system and improving circulation.

Add some greenery to your environment


A house plant can help filter out pollutants like volatile organic compounds and ozone. Studies indicate that those pollutants have both short and long term health affects including drowsiness-inducing allergies and headaches. Adding a plan to your stuffy office will improve the quality of the air in the environment thereby putting your body through less respiratory stress. Top five low maintenance indoor plants include: Aloe, Spider Plant, Rubber Tree, Snake Plant and Ferns.

Drink water


We’ve all heard this one before. It can be difficult to remember to drink enough water during the day, but doing so is proven to have immense health benefits. Even mild dehydration can cause sleepiness and fatigue as well as headaches. While tea and coffee may give you a quicker increase in energy, remember that caffeine ultimately gets you to crash whereas water provides sustainable energy without rises and falls. Try chugging a glasses of water when you feel yourself faltering. If you are not sure how much water you should aim to drink in a day, consult your doctor for personalized recommendation. But most reports agree that you should aim to drink 8 standard size glasses of water each day which is the equivalent of two liters.



Last but not least, the fifth recommendation we have for keeping awake throughout the day without resorting to caffeine use is simply laughing. Laughter is a proven stress buster and studies suggest that laughing can also boost energy levels. Laughter is also known to decrease stress hormones and increase immune cells and infection-fighting antibodies. A good laugh triggers the release of endorphins which are the body’s natural feel-good chemicals. Take a quick search on YouTube for funny cat videos or share a joke with a friend or colleague – it’s cheaper and more fun than buying a coffee to keep awake!

Well there you have it. Five quick and easy ways to keep your energy up throughout the day without drinking caffeine. I encourage you to give them a try!

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