It’s no secret that too much caffeine can wreak havoc on our bodies, but how are we supposed to get through the day without it?! As it turns out, there are tons of natural, health-boosting ways to get your fix of energy without having to wait for the inevitable crash. Some of these options might require going outside your comfort zone, but most are things you can start doing right away without changing up your routine.

Start Incorporating Adaptogenic Herbs

These magical herbs have been around for a while, but with the major health renaissance happening right now, they’re becoming more commonly known. Don’t be intimidated by the name—these herbs are just plants that provide balance and improve the body’s natural ability to handle stress, anxiety and fatigue. Ashwagandha is one of the most popular adaptogenic herbs and helps keep energy levels balanced all day.

Ease Up On The Carbs

Don’t worry, we’re not telling you to adopt a fully ketogenic diet, but if you’re struggling to maintain a consistent level of energy throughout the day, be more intentional about the kind of carbs you’re eating. Refined and high-glycemic carbs like white rice and pasta are only going to spike your blood sugar and then drop it dramatically, which is what usually causes the urge for a mid-afternoon nap.

Start Juicing

If you’ve ever wondered the point of juicing versus simply eating a ton of fresh veggies, the difference is really the energy your body saves. When your body doesn’t have to process a whole vegetable to get the nutrients out of it, it saves time and energy, which you’ll feel after drinking some fresh vegetable juice. Make sure what you're buying or making is 100% organic, though!

Better Quality Sleep

The important word here is quality. If you’ve ever slept for 12 or more hours, you’ve probably noticed that you feel even more tired when you wake up. This goes to show that the trick to feeling less tired isn’t necessarily more sleep. To make sure you’re getting higher quality sleep, be sure to stay on a consistent schedule, don’t drink caffeine after 3pm and do regular brain dumps to get all your anxiety out.

Essential Fatty Acids

Essential fatty acids or Omega 3 and 6, are crucial nutrients for optimal health, but they can also affect your energy levels. If you’re not getting enough omegas, your adrenal system can get off balance, which will cause fatigue and inflammation. You can find these fatty acids in foods like chia and hemp seeds, which are super easy to sprinkle on top of any meal!

Increase Hydration

This is probably the most common tip when it comes to increasing energy naturally, but that’s because it’s effective and necessary. When you’re dehydrated, your body wants to shut down and you’ll probably feel achy or even get a headache. Get in at least your eight cups a day, and then some, to increase energy.

Breathe Essential Oils

Essential oils seem to have become the cure-all in the last year, so it makes sense there’s an oil that helps with fatigue as well. Peppermint is the scent you’ll want to stock up on because of its stimulating smell, which increases the flow of oxygen to the brain, and therefore upping your energy.

Keep Stress At A Minimum

Stress has kind of become a reoccuring theme when it comes to energy levels. Whenever you’re feeling stressed, do what you can to eliminate it as naturally as possible. Like eating the adaptogenic herbs mentioned above, for example, doing yoga a few times a week, and meditating.

Cut Back On The Booze

If you’ve been looking for a reason to tell your girlfriends you won’t be indulging in your usual glass of wine on your night out, this is it. You’ll quickly notice an uptick in energy levels once you go even just a couple days without any alcohol. Another side effect of alcohol is dehydration, which we already know won’t help, so give the booze the boot if energy is lacking—or at least cut way back.

Limit Sugar!

Refined and added sugars always sound like a good idea when you’re craving a cupcake that your work friend brought into the office, but you’ll quickly suffer the crash that a surge in sugar can give you. Keeping your sugar levels regulated without a lot of ups and downs makes for a consistent level of energy. Instead, have a small dose of fruit after lunch, or even peppermint tea.