I used to feel tired all the time when I had to wake up early. I slept in every chance I got. But then I thought… what if I could get less sleep but still feel energized?

I began implementing some changes in my routine to boost my energy levels. For me, that includes a cup of coffee every morning, but if you choose not to consume caffeine or can’t for health reasons, there are still many ways to feel more energized. I’ve compiled the five best tips that I want to share with you.

If this sounds miserable to you, you’re not alone. Despite being potentially unpleasant, cold showers have numerous proven benefits, like the release of endorphins and the activation of androgens. This invigorates your body and gives you an extra boost. If you take a cold shower in the morning, that boost can be just what you need to feel more energized.

A cold shower is something most people should work up to, though. You can start with lukewarm water and gradually reduce the temperature, or you can take a regular-temperature shower and turn the water cold for the last thirty seconds.

Exercising at the start of your day will get your blood pumping and your heart rate up, invigorating and energizing you. If you prefer to work out in the afternoon, it can serve as a pick-me-up to boost your energy for the remainder of the day. However, morning exercise is most effective for higher energy levels. Establishing a regular exercise routine will also help you feel more energized, as you’ll be keeping your body sufficiently oxygenated and healthy.

Just as a car runs more efficiently with cleaner fuel, your body works best with specific foods. The healthier and more nutrient-rich your diet is, the more energy you’ll have. Some foods that give you more energy are vegetables (especially leafy greens), chia seeds, fiber-rich foods, whole grains, and high-protein foods. Sugary and processed foods may give you a temporary burst of energy, but you’ll soon crash. It’s best to avoid them in the mornings. An energy-optimized diet also includes drinking lots of water, since dehydration is a common cause of low energy.

If you’re waking up exhausted every morning no matter how much sleep you get, you’re probably not getting quality sleep. Not everyone’s schedule allows for the recommended eight to nine hours of sleep a night, but you can still improve your sleep quality to wake up more energized. Forming a consistent sleep schedule so your body learns when to wind down before bed, establishing a bedtime routine to relax your body and quiet your mind, and ensuring that your bedroom is silent and dark are a few ways to do this. If you have trouble quieting your mind, relaxing music or sounds may help you sleep. Avoiding screen usage right before bed can also improve sleep quality.

This final tip is simple but effective. Spending even just ten minutes outside every day can help you feel more energized, especially if you take a break in the middle of your workday to get some air. The presence of natural light signals our bodies that it’s not yet time for sleep. When exposed to the sun, our bodies produce Vitamin D, which we need to feel healthy and energized.

You don’t have to let weariness and depletion control you. Take back your energy with these tips and feel more awake, alert, and invigorated each day.

Brown, Ernest. “9 Ways To Boost Your Energy Every Day (Without Caffeine): A Doctor Explains”. Mindbodygreen, 29 Aug. 2022, 9 Ways To Boost Your Energy Every Day (Without Caffeine): A Doctor Explains. Accessed 04 June 2025.

Ellis, Rachel. “10 Ways to Feel Awake Without Caffeine”. WebMD, 09 Mar. 2024, No Caffeine? 10 Ways to Feel Awake. Accessed 06 June 2025.

Schulz, Dana and Alex Daniel. “25 Ways to Boost Your Energy Without Coffee”. BestLife, 22 Sep. 2023, How to Get Energy Without Caffeine: 25 Healthy Ways — Best Life. Accessed 04 June 2025.