14 easy ways to wake up without coffee

14 easy ways to wake up without coffee


De-caf-alon: The challenge of getting through the day consuming only things that are good for you. 

Have you noticed yourself relying on coffee more than ever to shake off the morning grogginess yet, still finding yourself feeling lethargic? Well, you’re not alone. In fact, an estimated 75 percent of Australian adults drink at least one cup of coffee a day and of these, 28 percent have three or more cups per day! Interestingly, those who prefer instant coffee are the most likely to have three or more cups per day.

Though caffeine serves up an initial dose of alertness, too much caffeine can actually make you feel pretty lousy by causing sleep disturbances, irritability, and even anxiety. So, if you’re on the hunt for something to perk you up without causing the jitters or if you need to cut your costly coffee shop habit, here are some quick, easy ways to wake up without the coffee.

Breakfast Ideas for Waking Up without Caffeine  

  1. Drink water. Every cell and system in your body needs water to function efficiently, so a big glass in the morning will prime your metabolism and help you digest food effectively. Rehydrate with 2 standard glasses of water, preferably served up at room temperature. Add the juice of half a lemon into a cup of warm or hot water as a great substitute for your coffee that is also an ideal cleanser for your digestive system.
  2. Peel an orange. Citrus smells have a stimulating effect, so indulge in oranges, grapefruits, and tangerines. Whole fruits have an advantage over juice in providing your body with much more fibre for efficient elimination.
  3. Add mint. Mint is another invigorating choice. Brew a cup of mint tea or sprinkle mint on your eggs, or place some mint leaves in a jug of water the night before for ‘mint-infused water’ in the morning.
  4. Reach for protein. When you’re planning your breakfast menu, opt for dishes high in protein to give you energy. Some delicious choices are scrambled tempeh or eggs, Greek yogurt, and bean burritos.
  5. Focus on complex carbohydrates. Stabilize your blood sugar by eating whole grains, vegetables, fruits, nuts, and seeds. Starting the day with fruits and vegetables will also help you to reach the recommended daily servings.
  6. Prepare the night before. What if you’d like a hearty meal, but you have limited time in the mornings? Arrange the ingredients before you go to bed or whip up a smoothie that’s ready for the morning.
  7. Pack it up. Design your breakfast to go. Fill a cup that has a lid with yoghurt, fruit, nuts and/or seeds. Bring your hardboiled egg to your workplace or space.

Other Lifestyle Ideas for Waking Up without Caffeine 

  1. Let in the light. Exposure to light signals your brain that it’s time to stop sleeping. Turn on your bedroom lights as soon as you are awake. Open a window or go outdoors for at least a few minutes.
  2. Skip the snooze button. Those extra few minutes of slumber are actually sabotaging your efforts. You wind up feeling more groggy than if you jumped out of bed. Put the alarm clock out of reach if you need help resisting temptation.
  3. Take a cool shower. Count on cold water for an instant jolt. If a freezing shower sounds unpleasant, cool water will do. You can also splash cold water on your wrists and face.
  4. Work out. Exercise is a great pick-me-up, especially in the early hours. Join a gym that offers classes at dawn, join a tai chi class in your local park, or do an online yoga, pilates or high intensity class in the comfort of your own home.
  5. Have a laugh. You can’t feel drowsy when you’re having a huge laugh. Spend a few minutes playing with your children or pets. Listen to a funny podcast during your commute or between meetings.
  6. Make some small talk. Engaging in conversation will challenge your brain to start thinking clearly. Share interesting news stories or daily plans with your family at the breakfast table. Greet your neighbours and chat with retail workers while you run errands before work.
  7. Go to bed on time. Giving your body adequate rest is the ideal wake-up strategy. Swap screens for reading, colouring, gentle stretching, restorative yoga or meditation. Turn off the TV and all devices an hour before sleep time so you’ll have a full night’s sleep.

Moderate amounts of caffeine are considered safe for most adults, but you want to avoid depending on coffee to help you rise and shine. Even when there’s no coffee shops in sight, there are plenty of options to help you start and continue your day with energy and mental clarity.

Every day is a new beginning. Take a deep breath and start again.

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This article was written by the ASWA Wellness Solutions Team. We are a talented team of qualified wellness leaders, trainers, mentors and advocates with real life and relevant leadership experience and a common passion for integrating wellness into lives and workplaces.