How to Boost Energy Levels Without Caffeine

How to Boost Energy Levels Without Caffeine

Coffee—it’s how most people start their day. Most coffee drinkers need at least a cup or two to feel like themselves during the day but, while caffeinated coffee can give you a small burst of energy, it also can cause plenty of negative side effects.

Negative Effects of Caffeine

- Increased blood pressure[1]
- Increased anxiety and nervousness[2]
- Insomnia[2]
- Headaches and dizziness[2]
- Increase or abnormal heartbeat[3]

      So, instead of potentially damaging your heart and immune system with excess caffeine, we’ve put together a list of ways to feel bright-eyed and bushy-tailed without the stimulant.

      How to Get Natural Energy

       how to get natural energy

      Limit screen time

      Studies show that high levels of screen time are associated with lower quality of sleep and more tiredness throughout the day[4]. As a rule of thumb, try to limit your daily screen time to less than two hours per day. When you avoid scrolling through your phone all day, you’ll not only feel more awake and alert throughout the day, but you’ll also notice that you wake up less throughout the night.

      Get outside

      As odd as it may sound, getting outside for a few minutes every day can greatly improve your energy levels. Studies have shown that being around nature can make people feel more energized by decreasing stress[5].

      As an added benefit, being outside also allows you to soak up vitamin D, a vitamin that keeps your energy levels up and enhances your mood!

      Eat a protein-packed breakfast

      protein packed breakfast

      Start your day on the right foot by having a breakfast with plenty of protein. When you skip breakfast, you’re depriving yourself of the energy your need to start your day. This can leave you feeling groggy until you finally eat. The secret to keeping your energy levels up if by maintaining your blood sugar levels by eating healthy meals and snacks regularly throughout the day without going hungry[6]. At the same time, try not to eat too much—this can cause fatigue as well!

      Stay hydrated

      Fatigue can be a sign of dehydration[7], so try to keep a water bottle with you at work to sip casually throughout the day. Dehydration can also result in worsening memory and increased anxiety.

      As a goal, try to drink six to eight glasses of water every day.


      Exercise, even in small amounts like a short walk, can be beneficial to energy levels. When you exercise, your body releases a chemical called norepinephrine which helps you feel more awake and alert. When combined with endorphins, this curbs fatigue and gives you more energy[8].

      So, instead of having your midday coffee break, go for a short walk instead to reenergize!

      Take a turmeric supplement

      Studies have found that curcumin, a component found in turmeric, relieves physical and mental fatigue when taken daily[9]. In fact, it specifically increases muscular glycogen content which is an important source for physical exercise. 

      turmeric supplement for energy

      If you’re looking for an easy and effective way to fight fatigue, try out Pattern Wellness’ Turmeric Curcumin Supplement. Not only does it help keep your energy levels up, it also supports your immune system, cardiovascular health, and joints. Kick the coffee for a healthy lifestyle and an organic turmeric supplement today!


      1. Myers MG. Effects of Caffeine on Blood Pressure. Arch Intern Med. 1988;148(5):1189–1193. doi:10.1001/archinte.1988.00380050193027
      2. Snel, Jan, and Monicque M. Lorist. "Effects of caffeine on sleep and cognition." Progress in brain research 190 (2011): 105-117.
      3. Geethavani, G., M. Rameswarudu, and R. Rameshwari Reddy. "Effect of caffeine on heart rate and blood pressure." International Journal of Scientific and Research Publications 4.2 (2014): 1-2.
      4. Parent, Justin et al. “Youth Screen Time and Behavioral Health Problems: The Role of Sleep Duration and Disturbances.” Journal of developmental and behavioral pediatrics : JDBP vol. 37,4 (2016): 277-84. doi:10.1097/DBP.0000000000000272
      5. Ryan, Richard M., et al. "Vitalizing effects of being outdoors and in nature." Journal of Environmental Psychology 30.2 (2010): 159-168.
      6. Clayton, D., & James, L. (2016). The effect of breakfast on appetite regulation, energy balance and exercise performance. Proceedings of the Nutrition Society, 75(3), 319-327. doi:10.1017/S0029665115004243
      7. Ganio, Matthew S., et al. "Mild dehydration impairs cognitive performance and mood of men." British Journal of Nutrition 106.10 (2011): 1535-1543.
      8. Loy, Bryan D., Patrick J. O'Connor, and Rodney K. Dishman. "The effect of a single bout of exercise on energy and fatigue states: a systematic review and meta-analysis." Fatigue: Biomedicine, Health & Behavior 1.4 (2013): 223-242.
      9. Huang, Wen-Ching, et al. "Effect of curcumin supplementation on physiological fatigue and physical performance in mice." Nutrients 7.2 (2015): 905-921.

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