How to have more energy without consuming caffeine?

How to have more energy without consuming caffeine?

The way we think about energy in this era of productivity has become a bit distorted. We think we need to constantly produce, nourish our bodies and brains with caffeine in order to keep going - but that's not real energy. The result is late nights and early morning calls, doses to keep the fire burning during the day and remaking it again the next day.

The truth is that caffeine does not give us energy in the first place. It is an adenosine receptor antagonist. What this means is that caffeine softens our response to drowsiness, making us forget that we are tired and thus feel stimulated and alert. While this is a biohack in itself, it is dangerous to become addicted, as caffeine has a negative effect on the quality of our sleep.

In order to have an optimally healthy life, we need to get restful and regenerative sleep every night to nourish our brain, heal our skin, fight aging and disease, and have a lot of energy to go through each days. It may sound like biohacking, but there are practices that are actually just part of a healthy and realistic lifestyle as our body aims.

Dr. Michael Breus, the sleep doctor, co-authored a book called Energize - Jump from Donkey Crawling to Stroke in 30 Days with Stacey Griffith, SoulCycle Senior Founding Instructor. As you can guess, they have a strong understanding of the importance of sleep and how to cultivate your personal sleep well-being because we are all unique and need different things. They look at energy through the lens of the chronotype, which depends on our individual, personal circadian tendencies and body types.

Unfortunately, it is very easy and delicious to consume a foam latte and move on with our day, and building the best sleeping habits takes time. But too many benefits are so incredible, and these habits create us a better sleep and energy life. Here are some of Dr.'s tips. Breus on how to have more energy.

Wake up at the same time every day based on your chronotype

"When a person wakes up naturally based on their chronotype, it is an immediate step in the right direction. When a person wakes up at the specific time set for his chronotype (Leo, Bear, Wolf or Dolphin, which you will decipher when doing the quiz), then the production of melatonin in his head is already slow, if not stopped. This will take something out of the equation called sleep inertia. ”

The inertia of sleep is that turbulent feeling we have when our alarm goes off. It feels obstructive and offensive, and some of us actually feel bad at this time, as if going back to sleep is the only comfort in the world. It is a real problem and an indication that something is wrong with our sleep patterns, which will affect our energy throughout the day, if not our overall well-being.

Receives light within 15 minutes of waking up

YES, it could also be artificial light.

This may sound ridiculous, but the science is real. Getting sunlight (even artificial sunlight) on the eyes, the first thing in the morning, triggers the production of melatonin 16 hours later, so you will naturally feel drowsy when it is time to turn off the lights at your regular sleep.


“Awaken your respiratory system with 15 deep breaths. This also puts your brain with less oxygen and will certainly help you. Personally, I belong to a group of men who meet in Zoom almost every day and breathe together using the Wim Hof ??method.

You can do this alone, of course. Take a deep breath right away from the bed, the first thing. Continue some conscious breathing on a morning walk taking that early sunlight, and maybe a little yoga to keep the morning breath flowing. This brings us to the next advice of Dr. Breus…


Once you start moving your body, it will certainly help you with your energy levels. This is because it really forces your metabolism to grow rapidly, fast. It will also trigger a cascade of hormonal changes, which trigger things like cortisol production - essentially energy hormone.

This is why we do conscious meditation, slow yin yoga, slow breathing and anti-stress activities when it is time to go to sleep. We are trying to lower cortisol for better sleep. More cortisol more energy.

Hydrate, do not take caffeine

“Sleep itself is a dehydrating activity; you lose almost a full liter of water every night. Hydration also sets in motion all of your other systems, which will help promote more energetic feelings.

When we hydrate in the morning, it is not just our skin and lymph that get a boost. We rehydrate our brain, which shrinks significantly overnight by transporting our metabolic wastes. Rehydrating our brain and body prepares us for a day of clear thinking — start with about 32 ounces of warm lemon water and look at the natural stimulus your body receives!