10 Proven Caffeine-Free Energy Boosts

We’ve all been there.  It’s 3 PM, you have one more project before you can wrap up the day, but you’re exhausted.  You want to grab a cup of coffee, but you know you’ll either crash super hard or be up all night drinking caffeine this late.  Now what?!
 
Everybody struggles with low energy from time to time, but it can hit those of us living with depression especially hard.  Between our screwed-up sleep patterns, negative thought loops, and ever-changing moods, we may be more likely to reach for a mid-day energy boost than most. 

Instead of reaching for that caffeinated energy drink that will make you crash and leave you even more irritable, try some of these natural, scientifically proven energy boosters:

• Exercise:
  • How it works: Exercise increases blood and oxygen flow to the brain, boosting brainpower and overall energy levels.  Plus, exercise can increase production of endorphins, which are overall feel-good hormones.
  • Try this:  Take a 10-minute walk around your neighborhood, aiming to moderately increase your heart and breathing rate.
    
    
• Breathwork
  • How it works: Like exercise, breathwork increases the oxygen flow into the brain, increasing energy and clarity of thought.
  • Try this: My 2-minute diaphragmatic breathing video
    
    
• Sunlight
  • How it works: Sunlight improves your sleep/wake cycle and boosts vitamin D production, which can improve muscle function, mood, and energy. (Source) 
  • Try this: Stand or sit outside in the sun for 15 to 20 minutes.  New research shows that the sunlight is most effective when it comes in through your eyes, so keep those sunglasses off! 
    
    
• Meditation 
  • How it works: Mindfulness focuses your mind on one talk, stopping the repetitive, negative thoughts that can keep us drained and unmotivated.  Pairing meditation with yoga can double the effects by increasing endorphins and oxygen flow to the brain. (Source)
  • Try this: This awesome 30 minute law of attraction meditation to help you focus in on your goals.
• Music
  • How it works: Your favorite pump-up music can stimulate your brain and improve your mood, making you feel more energetic.  Plus, it can motivate you to dance and move, which increases that oxygen to the brain.
  • Try this: My Uplifter playlist on Spotify!  
    
    
• Eat
  • How it works: Food is the source of energy for all humans.  Choosing a snack with a low glycemic index (aka foods low in refined sugars or carbohydrates) can improve your energy without the sugar crash an hour later.
  • Try this: Put down the chips and soda and try a snack like nuts, eggs, veggies, or meat. 
    
    
• Essential Oils
  • How it works: Some essential oils, including lemon, rosemary, spearmint, peppermint, and sweet orange, have been shown to reduce fatigue, boost brain power and focus, and improve your mood.
  • Try this: Put a drop or two of an essential oil on your palm.  Rub your hands together quickly for 5 seconds, then cup your hands over your nose and breathe for 30 seconds.
    
    
• Good Posture
  • How it works: Your posture affects your mood, thoughts, and emotions.  Standing up straight conveys to ourselves and others that we are confident and energetic. (Source)
  • Try this: Take a break and stand with your back against a wall.  Try to stand up tall so the back of your head, mid-back, and tailbone touch the wall.  Stay here for 1 minute then try to maintain this posture once you go back to work!
    
    
• Power Naps
  • How it works: A quick, 20-minute nap has been shown to boost alertness and physical performance.  It can also reduce irritability and improve your mood. (Source)
  • Try this: Lie down in a dark room without any interruptions.  Aim for 20 minutes if you’re looking to improve your attention and 90 minutes if you need help with problem solving.  Be sure to set an alarm so you don’t oversleep!
    
    
• Laugh
  • How it works: Just like exercise, laughter releases endorphins which boost our energy and mood.
  • Try this: Watch one or two funny videos.  Be sure to set a timer so you don’t find yourself in a YouTube rabbit hole.  Don’t know where to start? Watch this.
    
    

What are your favorite energy boosters? Let me know in the comments!

Note: I research all of my blog posts extensively and provide only scientifically backed information.  Please e-mail here if you find any errors or discrepancies in this post and I will be sure to make any warranted changes.  Thank you!