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Natural Awakenings Milwaukee Magazine

How to Increase Energy Levels Naturally Without Caffeine

May 01, 2024 12:00AM ● By Jack Cincotta
A recent survey from the International Food Information Council shows that 93% of Americans consume caffeine on a daily basis, with 45% using it to feel more awake and alert. Moderate caffeine consumption is fine. However, constantly using high amounts of caffeine to overcome fatigue without knowing the underlying root causes can cause problems over time.

Fortunately, there are some simple ways to have more energy naturally throughout the day which can help reduce or even eliminate caffeine consumption.

The most obvious way to improve energy levels is to get enough sleep, which is seven to eight hours for most individuals. Of course, this has to be high-quality sleep, which is done by practicing good sleep hygiene and maintaining a consistent sleep/wake schedule. Also, if one’s schedule allows, a quick 20-minute power nap or relaxation session can be helpful for powering through the rest of the day. As little as five minutes yields benefits.

Another way to increase energy is through nutrition. Many people undereat during the day and have a large dinner at night. Shifting more calories and nutrients towards breakfast and lunch can provide greater energy and minimize energy dips.

Lastly, a balanced exercise is key to balancing energy. For people with low energy, vigorous exercise can be draining. Thus, light to moderate exercise like brisk walking is a better choice, because it energizes the body without causing unnecessary stress.


Jack Cincotta, an AADP board-certified holistic health practitioner and AFPA-certified holistic health coach, is located at  N4147 W. Water St., Sullivan. For more information, call 920-650-7674, email [email protected] or visit