10 Ways to Make it Through the Day Without Caffeine

1. Get more sleep the night before

   One of the best ways to ensure that you're energized throughout the day is to get a good night's sleep. When you're tired, you're less alert and less efficient and it shows. Getting that extra hour of sleep can make a big difference in how well you perform the next day and how well you handle stress.

2. Drink more water

   Dehydration is one of the leading causes of fatigue. If you're not getting enough water each day, you might be compromising your daily performance and mood. The good news is dehydration is completely preventable if you drink an adequate amount of water and fluids each day. According to Mayo Clinic, a person's total fluid intake depends on several factors, such as activity level, climate, and health status, but a good rule of thumb is to drink at least eight 8-ounce glasses of fluid a day.

3. Increase your magnesium intake

   Magnesium is one of the most forgotten dietary components, but it may be the exact thing you need when you're lacking energy. Magnesium has many important functions, such as maintaining the nervous system and heart rhythm. Those who have low magnesium levels may tire more quickly and experience muscle cramps and spasms. To increase your magnesium intake, eat foods that are high in this essential mineral, such as pumpkin seeds, bran muffins, lima beans, soybeans, spinach, and halibut steaks.

4. Eat small, frequent meals

   Eating small, frequent meals throughout the day is the key to managing your blood sugar levels and having the energy to make it through the day without caffeine. Depending on your activity level and weight, you might want to have as many as five or six small meals that include a wide variety of fruits, vegetables, and whole grains.

5. Listen to music while you work

   One of the best ways to make it through the day without caffeine is to stimulate your brain with music. Music can help you stay alert and focused on an assignment, as well as foster creativity. When you're tired, pick upbeat tunes that will have you tapping your feet in no time.

6. Stretch

   Whether you're on your feet or sitting in a chair all day, everyone can benefit from stretching their tired, stiff muscles. Simple stretching exercises can fight fatigue by loosening tight muscles and lowering your stress levels. Just standing up and moving around for a couple minutes can make you feel refreshed and ready to tackle your next work assignment.

7. Take a walk outside

   When you're feeling beat, just get up and take a walk outside. Walking gets your heart pumping and your blood flowing, which is what every tired, sedentary person needs to wake up. Going outside will also stimulate your senses and relax your mind, so that you can come back refreshed and ready to work again.

8. Socialize

   Talking with your co-workers can do wonders for your energy levels. Socializing, especially laughing, can be very refreshing mentally and physically. Whether you're talking about work or the weather, socializing with those around you can stimulate your mind and promote creativity.

9. Exercise in the morning

   It may seem counterintuitive, but working out in the morning can have an energizing effect on you. Not only does exercising in the morning kick start your metabolism and increase blood flow, but it also allows you to take care of other important things after work and get to bed at a decent hour.

10. Take a power nap

    It might seem difficult to catch some Zs while you're at work, but short power naps may be the exact thing that helps you make it through the day caffeine-free. But, remember that it's called a power nap for a reason. This short 10- to 15-minute snooze can happen in your desk chair, a mat, or anywhere else you can close your eyes in peace.

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