5 Free Ways To Help Boost Your Energy Without Caffeine. Really!

These lifestyle tweaks could not be easier to make.

By
Published May 02, 2025
woman running, battery, gold background
The Girlfriend

It’s the middle of the day, and you’re falling asleep at your desk. You don’t want to risk drinking yet another cup of coffee, or you won’t be able to sleep tonight. So, what do you do?

We were wondering the exact same thing (yes, we’re writing this article at 1:30 p.m. on a Monday, so we can totally empathize). We turned to the professionals, who suggested creative and effective ways to snag some energy.

Drink Water

This may be the easiest way to boost your energy, as you can do it anywhere — and it strongly affects your energy levels. A study published in ACSM’s Health & Fitness Journal found that hydration is directly linked to cognitive performance and function. In fact, your cognitive performance will decline at or above a 2 percent body water loss. This is equivalent to about 1½ to 3 pounds of body weight loss for a 160-pound person, which could happen just through routine daily activities. Susan Kundrat, a registered dietitian nutritionist, suggests drinking at least 22 ounces of fluid within the first two hours you’re awake, as most people lose at least 1 to 2 pounds overnight from dehydration. Here’s an easy tip: If your urine is dark, take this as a sign that you need more water, stat.

Take a Power Nap

Coined a “NASA nap,” the ideal nap is 26 minutes long. Pilots who napped for 26 minutes had up to a 54 percent increase in alertness and a 34 percent increase in job performance compared with those who didn’t nap. The key is to keep your nap under 30 minutes, the study finds, suggesting you allot a few minutes to fall asleep and 26 minutes to actually sleep. Sluggish upon waking? Try drinking a cup of coffee just before hitting the pillow, as the caffeine will start working as soon as you wake.

Soak Up the Sun

A study found that just 10 to 15 minutes of sun exposure (wear sunscreen!) will boost your natural circadian rhythm. This sunlight exposure improves your circadian rhythm by increasing your vitamin D levels, reducing the production of the sleep hormone melatonin, and increasing serotonin.

The best time of day to get that blast of sunlight is within the first hour that you wake, as the sun will signal to your brain that it’s time to be alert, says Dr. Jennifer Habashy, assistant medical director at Claya, and a naturopathic doctor focusing on holistic health.

But if you live in an overcast area, don’t worry. You can get the same effect with a SAD lamp or by taking vitamin D supplements.

Plunge Into Ice Water

An ice-water plunge does wonders for your health. It decreases inflammation, supports muscle recovery and zaps any drowsiness right out of your body.

“Cold exposure stimulates norepinephrine production, which is a neurotransmitter that enhances focus, mood and energy,” says Dr. Habashy. “It also increases circulation and reduces inflammation, both of which contribute to sustained vitality.” If you don’t have a cold plunge tub, simply end a warm shower with 30 to 60 seconds of cold water. For a deeper effect, Dr. Habashy says an ice bath at 50 to 60 degrees for 2 to 5 minutes can be done two or three times a week.

Breathe

Dr. Clayton Skaggs, CEO of the Central Institute for Human Performance and the author of The Power of Doing What Matters, suggests trying diaphragmatic breathing to improve energy. Diaphragmatic breathing, or belly breathing, activates your parasympathetic nervous system (PNS), which is your rest-and-digest mode, and allows your body to recover and reset. Try it by taking slow, deep inhalations followed by even longer exhalations (ideally, exhaling two to three times longer than your inhale), says Dr. Skaggs. This stimulates your vagus nerve, which lowers your heart rate and blood pressure, reduces cortisol and promotes relaxation and restorative sleep. He recommends integrating diaphragmatic breathing twice a day for 10 to 20 minutes. The best times to do this are when you wake up and just before going to bed.

What do YOU do when you feel your energy level dropping? Let us know in the comments below.

Danielle Braff is a Chicago-based writer who knows how to find the heart (and humor) in everyday life. When she’s not reporting or crafting smart, relatable stories, she’s juggling life with her husband, two daughters, two cats, and one very lucky dog. A devoted traveler, lifelong reader, and unapologetic ice-cream enthusiast, Danielle brings curiosity, empathy, and joy to everything she writes. Discover more of her work at Daniellebraff.com.