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5 Ways to Get Your Morning Boost Without Caffeine

July 28, 2022
Posted By: Ron Porterfield, Health & Wellness Coach

Are you hooked on caffeine? You may be thinking, “yeah, and so what if I am? I like my caffeine.” This is no doubt the sentiment of a lot of people since more than 80% of Americans use caffeine regularly. Most of society has accustomed themselves to reaching for some form of caffeine to get that morning boost, and in some cases, caffeine throughout the day to sustain that boost. (See post, Why You Should Avoid Caffeine). But consider this, if there were ways for you to be energized everyday without relying on a substance that impacts your central nervous system (such as caffeine), would you be open to trying them? Here are several ways to break free from caffeine that will leave you feeling energized and refreshed.

  1. Water – One of the best ways to give you that morning “lift”  is to drink a couple glasses of water. Through respiration and perspiration while sleeping (and maybe a trip to the bathroom) your body has loss much water and craves rehydration. Consuming a couple glasses after waking up will quicken your circulation and help to flush toxins out of the body. Since the brain is composed of approximately 85% water, starting your day with water will help to clear mental fog and sharpen your focus for the day ahead. Be sure to stay hydrated with water throughout the day.
  2. Exercise - Any exercise that increases your heart rate, gets your blood flowing more, and releases endorphins (“feel good” hormones) is going to boost your energy. Exercise also increases circulation of oxygen and nutrients to the body’s tissues. In addition, physical activity stimulates your body to produce more mitochondria inside your muscle cells. Mitochondria are known as the “powerhouses” of the cell. Having more of them boosts your body’s energy supply.
  3. Contrast Shower – Contrast showers are an excellent way to get your day off to a great start. After showering for a few minutes with very warm (but not hot) water, switch the knob(s) to all cold water for 30 seconds to 1 minute. This will increase circulation of blood, flood your system with endorphins, and give you an energy-boosting experience like nothing else can. You will step out of the shower energized, more alert and ready to take charge of your day. It may be advisable to consult your health care professional first if you suffer from heart-related problems.
  4. Smoothies – After several hours of fasting (during sleep) your body, especially your brain, looks forward to being fed at breakfast —hence the name, break - fast. In order to have energy for the day your body needs to be supplied nutrients that will build and energize. One of the quickest and easiest ways to break your fast and get your day off to an energetic start is by designing your own power smoothie. Start with some of your favorite fruits. Fruit is loaded with vitamins, mineral, and antioxidants that will boost you. Fruits like blueberries are especially beneficial to the brain. You may also consider adding a handful of your favorite nuts or coconut milk. (See post, Super Smoothies). Or, an even better choice would be a full, hardy breakfast such as, fruit, whole grains, nuts and bread. (See post, Start With a Healthy Breakfast).
  5. Peppermint Tea – Studies have shown that peppermint has beneficial effects on improving energy levels, resulting in reduced daytime fatigue. Peppermint has also been found to improve alertness, memory, and concentration.

Bonus – Manage the back-end 

It may be helpful to think, cause and effect. The reason why many people may feel a need to be stimulated in the morning is because of not managing the back-end. Tips for managing the back-end include:

  • Avoiding late, heavy meals. Many of our body’s functions (including digestion) slow down at night. This means that your body will be working into the wee hours of the morning to process that last meal. When this happens you may find yourself regularly waking up feeling sluggish with brain fog.
  • Turn off all media earlier. Devices emit a blue light which can disrupt melatonin production, a hormone needed for us to get a good night’s sleep. Media (visual and auditory) in the evening can be stimulating, at a time when something more relaxing would be better. Try reading a few pages from an inspirational book instead.
  • Get adequate sleep. Sleep restores and refreshes the body and mind. But in order to gain optimal benefits, studies have found that 7 to 8 hours is best. Timing, however, is also important. Getting to bed at least a couple hours before midnight helps to insure that restorative hormones are best able to do their work of repair. Try getting better quality sleep and see if you are not feeling more refreshed and energized in the morning. (See post, 5 Reasons you Need a Good NIght’s Sleep).

Why not try these suggestions for at least 10 days? You may find that you will begin experiencing a sense of mental and physical wellbeing that you have not experienced for a long time. Then, you can say goodbye to caffeine.





  • https://www.health.harvard.edu/exercise-and-fitness/does-exercise-really-boost-energy-levels
  • https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389
  • https://www.healthline.com/nutrition/peppermint-tea#TOC_TITLE_HDR_6

Photo by Quang Anh Ha Nguyen




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