7 ways to gain energy in the morning (without coffee)

Indian Express

13-05-2025

Do you wake up feeling tired and groggy? It's time to examine your caffeine intake and adopt ways to kickstart your mornings without it.
'Many of us rely on coffee, but caffeine dependence can lead to energy crashes, disrupted sleep, and even digestive issues,' said clinical dietitian Garima Goyal, stressing that there are plenty of natural ways to feel energised in the morning without reaching for a cup of coffee.
Start your day with hydration
One of the most overlooked causes of morning fatigue is dehydration. After 6–8 hours of sleep, your body is naturally dehydrated, making you feel sluggish.
Try this:
*Drink a glass of warm water with a squeeze of lemon to stimulate digestion and metabolism.
*Add a pinch of pink salt to your water for better electrolyte balance.
*Avoid reaching for tea or coffee first thing in the morning—water should come first!
'Hydrating properly helps kick-start your metabolism, flush out toxins, and improve circulation, making you feel more awake and alert,' said Goyal.
Move: Stretch, walk, or exercise
Physical movement signals your body to wake up and energizes you by increasing blood circulation and oxygen flow to the brain.
Try this:
*Stretch for 5–10 minutes right after waking up. A few yoga poses like downward dog or cat-cow can ease stiffness and improve blood flow.
*Take a brisk morning walk or light cardio for 10–15 minutes to boost endorphins.
*Gentle stretching or deep breathing exercises can also help if you prefer something low-intensity.
Even a tiny amount of movement can significantly affect how awake and refreshed you feel.
Expose yourself to natural light
Your body's internal clock, or circadian rhythm, is heavily influenced by light exposure. 'Sunlight signals the brain to reduce melatonin (the sleep hormone) and increase cortisol (the alertness hormone),' said Goyal.
Try this:
*Step outside for at least 10–15 minutes in the morning, preferably before 10 AM.
*Open your curtains immediately after waking up to let in natural light.
*Consider using a light therapy lamp if you have limited sunlight exposure.
Morning sunlight helps regulate sleep-wake cycles and boosts vitamin D production, which is crucial for energy levels.
Eat an energy-boosting breakfast
Skipping breakfast or eating a high-sugar meal can lead to energy crashes later in the day. Instead, focus on a balanced breakfast with protein, healthy fats, and fibre.
Try this:
*Include protein sources like eggs, Greek yogurt, or paneer to keep you full longer.
*Add healthy fats like nuts, seeds, or avocado for sustained energy.
*Opt for complex carbohydrates like oats, whole grains, or fruits to release steady energy.
A well-balanced breakfast stabilizes blood sugar levels, preventing mid-morning energy dips.
Take a cold shower
Cold exposure triggers an immediate increase in heart rate and blood circulation, instantly making one feel awake and alert.
Try this:
*Take a quick 30–60 second cold shower in the morning.
*If a full cold shower feels too intense, alternate between warm and cold water.
*Splash cold water on your face or rinse your wrists under cold running water for a milder effect.
Goyal said that cold exposure activates the nervous system, reduces inflammation, and can even improve mood.
Practice deep breathing or meditation
Breathing exercises and mindfulness techniques can help you feel more focused and energized by reducing stress and improving oxygen flow to the brain.
Try this:
*Practice deep belly breathing (inhale for 4 seconds, hold for 4 seconds, exhale for 6 seconds).
*Try alternate nostril breathing (Nadi Shodhana) for improved mental clarity.
*Spend five minutes in a guided meditation to start your day with a clear mind.
Mindful breathing lowers cortisol levels, reduces anxiety, and enhances focus throughout the day.
Use energising essential oils
Certain essential oils, like peppermint and citrus, have stimulating effects that can help improve alertness and concentration, said Goyal.
Try this:
*Diffuse peppermint or citrus essential oil in your room.
*Apply peppermint oil on your temples or wrists for an instant pick-me-up.
*Inhale deeply from a bottle of essential oil for quick energy.
Aromatherapy can help refresh your senses and give you a natural boost. 'By incorporating these natural strategies, you can wake up feeling refreshed and maintain steady energy levels throughout the day,' shared Goyal.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.