How To Wake Up Without Caffeine & Sugar: 12 Healthy Tips to Get You Going

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If you’re like most people you typically wake up in the morning and grab your morning cup, or cups, of coffee.

It’s like a ritual, waking up and getting that cup of joe to get your morning started and give you the energy to actually wake yourself up.

Or maybe you turn to sugary alternatives to give yourself that boost of energy.

While these can be great ways to wake yourself up, there are many other ways that can work for you too, and be beneficial.

So whether you’re sensitive to coffee, you’re consuming too much sugar, or maybe you just want to cut back on how much you’re drinking, here are some great tips you can use to stray away from the morning drink.

Listen to music

Having a blast of energizing music in your morning can be the trick to waking you up.

While you’re still in bed even, pop your headphones in and listen to some tunes that’ll get you feeling happy, awake, and ready for the day.

It’ll help you get out of bed, and then keep you feeling energized while getting ready.

Consider making a playlist for your mornings!

Drink something else warm

While tea still does have some caffeine in it, this may be a better alternative for those that turn to sugar in the mornings.

Drinking something warm and comforting like tea can wake you up just like a sugary drink or snack would.

Not to mention it’s also a much healthier alternative to anything with sugar in it.

Wash your face

If you have a skincare routine in the mornings, don’t skip out on it! Washing your face in the morning or even just splashing some cold water on your face can really help you wake up.

The cold water may be unpleasant at first, but after you do it for a while you’ll find that it can actually be rather refreshing.

Go outside

Even just being outside and taking in some fresh air and sunlight can be an alternative to caffeine.

Especially if the morning sunlight is rather bright, the natural light can definitely help you get into the awake mode.

This is a much better option if you’re trying to cut back on your caffeine intake.

Work out

Feeling like giving yourself a challenge in the mornings?

Get yourself out of bed and hit the gym, go for a run, or even do a home workout.

While this may not be for everyone, this will undoubtedly wake you up in the mornings, get your heart rate going, and you can even take with you the benefits of exercise.

If you’re looking to kick your caffeine addiction and get in better shape at the same time, that’ll be the best option for you.

Drink water

If you’re so used to drinking your caffeine in the morning and find yourself needing something, just have a nice glass of water.

Water won’t only be a healthy substitute, but it’s also is great for your body especially if you aren’t drinking enough of it each day.

Most people aren’t so even just a glass or two in the morning can really make your body happy.

Eat something

If you’re addicted to getting that sugar rush in the morning to get yourself going, take a better route by eating something healthy! Having a simple snack like an apple can give be a great source of energy.

If you have enough time in your probably busy morning, make yourself a nice balanced breakfast.

You’ll get the benefits of having one of the most important meals of the day, and you’ll also have enough energy to get yourself awake.

Take a cold shower

This is definitely the most unpleasant alternative of all, but it’s guaranteed to work.

Rolling out of bed and taking a cold shower isn’t exactly what we all want to do, but if you struggle that much from caffeine withdrawal and find it impossible to wake up, you might have to turn to this.

A cold shower also has a few other benefits as well, as it’s better for your skin too.

Keep the blinds open

Remember when I mentioned sunlight earlier?

If you can’t find it in yourself to even get out of bed, then keep your blinds open! It’s a lot harder to sleep in a room that’s bright, so don’t hesitate to rely on natural lighting to wake you up.

If your room is completely dark, you’re more likely to stay asleep and keep falling back asleep in bed.


If you’ve never meditated before, you can find that it’s rather beneficial to you.

It may seem soothing and relaxing, but you’ll feel a lot more awake after a short morning session.

Keep in mind you don’t have to go all out, just a few minutes focusing on deep-breathing can help you to feel more focused in the morning.

Do some stretches

Stretch out your muscles and body from that amazing (or not so amazing) sleep you just had!

You’ll find that once your blood is flowing a bit more than your body will feel a lot more awake, helping you kick a caffeine addiction.

Stretching isn’t just a way to wake you up either, it’s actually very healthy for your body.

Brush your teeth

While this one is something most of us already do, studies have shown that brushing your teeth with peppermint toothpaste is actually a great way to wake yourself up in the morning.

It’s more stimulating than any other flavor, and can actually give you a quick little wake-up jolt if that’s what you’re needing.

We all know waking up without caffeine or sugar can be hard, but don’t fret! Use one or more of these simple tips and you’ll find yourself kicking that addiction or cutting back in no time.