6 Ways to Energise Without Caffeine

We Brits drink 165 million cups of tea (1) and 95 million cups of coffee a day! (2) Many of us turn to caffeine to boost our energy. And often it’s out of habit. It can be helpful to see this habit as our body’s way of telling us we are craving something! Here are 6 ways to energise without caffeine.

Increase your sleep. Often we turn to caffeine because we are tired.. Poor sleep is linked to a wide range of physical and mental health problems. Bring your bedtime forward  by an hour and notice the difference that extra hour brings your sense of well-being, mood, appetite and energy levels

Are you getting enough protein?  It could be that you are craving caffeine because the foods you are eating aren’t giving you the energy you need and keeping you full. Protein in your diet can help keep you fuller for longer, meaning you are less likely to need a pick me up. Fish, eggs, nuts and tofu are great sources of protein.

It’s easy to forget to drink water, especially in the cold winter months. Dehydration can impair our concentration and leave us feeling lethargic. Why not try some warming caffeine free alternatives like hot lemon in water or a  festive herbal tea with ginger
or cinnamon.

Take a break. It could be that  it’s not the caffeine you are craving but the break that  the ritual of making a coffee or going to a cafe brings. Are you in need of a break from the stress  and demands of work, family or your phone or laptop? What else can you do to give your mind a break? A brisk walk, a chat with a colleague, a short guided mediation or a mini-workout.

A regular 10-minute brisk walk can boost your energy, clear your head and lift your mood and is an easy one to fit in to your busy routine. Download the Active10 app for free to make sure the walk is “brisk” for the most health benefits, and to track your

High-Intensity Interval Training (HIIT) is a workout that alternates between bursts of intense activity and periods of low intensity activity or rest. HIIT boosts your metabolism,  helps you burn more fat and can help you feel energised! (4) This intense cardio bursts will give you an immediate energy boost: Do Star jumps, burpees, squat jumps and jumping lunges for 45 seconds each  with a 15 second rest between each exercise. Repeat twice.


  1. British Tea and Infusions Society: https://www.tea.co.uk/tea-faqs
  2. British Coffee Association: https://www.britishcoffeeassociation.org/about_coffee/coffee_facts/
  3. Public Health England: https://www.gov.uk/government/news/focus-on-brisk-walking-not-just-10000-steps-say-health-experts
  4. HIIT: https://www.ncbi.nlm.nih.gov/pubmed/28401638

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