Ten ways to feel energized if even coffee doesn't work for you

If your morning (or afternoon) cup of coffee is making you squirm, experts suggest the following strategies that can help you boost your energy without relying on caffeine:

Sleep well at night.

All three experts emphasize that quality sleep is the main foundation of natural energy.

Maintain good sleep hygiene.

Stick to a consistent sleep schedule, develop a calming bedtime routine (cool, dark room, limited screen time), advises Braunstein.

Don't forget to drink water.

Stay hydrated throughout the day. Feeling tired after coffee could mean you're actually dehydrated, notes Miller.

Go outside more often.

Sunlight and a brisk walk can give you a natural energy boost, experts point out.

Switch to tea.

Green or black tea contains less caffeine and offers a milder effect, without the jitters that coffee can cause, says Miller.

Change your eating plan

Eat regular, balanced meals rich in complex carbohydrates to stabilize blood sugar, advises Brownstein.

Reduce sugar consumption

Avoid sweetening your coffee, as the rise and fall in sugar later can contribute to fatigue.

Take a nap.

A short 20-minute nap can be refreshing, but don't use it as a substitute for a good night's sleep, says Dr. Lu.

Don't drink coffee before bed.

Avoid caffeine at least 9 hours before bed and be especially careful with pre-workout supplements, which often contain large amounts of caffeine and can disrupt sleep for up to 13 hours later.

Gradually reduce caffeine

If you want to reduce your coffee consumption, do so gradually to avoid withdrawal symptoms like headaches and fatigue, advises Dr. Lu.