7 tips on how to stay awake at work without coffee

Are you looking for some suggestions as to how to stay awake at work without caffeine? If so, here’s a few ideas for you…

Tips on how to stay awake at work

If you find yourself pouring cup after cup of coffee at work to stay awake, you may have a coffee addiction.

Using caffeine to stay awake is an unhealthy dependence that can lead to many problems down the line, including nasty withdrawal symptoms if your caffeine fix is unavailable.

The good news is that it’s never too late to cut back, and there are many ways to stay alert and productive without relying on caffeine.

Here are seven ways to stay awake at work without drinking coffee:

Establish a routine

If you struggle to stay awake during the day, your sleep routine may need work.

By going to bed and waking up at or around the same time each night (including on weekends), your body will adapt to these consistent patterns and know when it’s time to wake up.

Consistency will improve your sleep quality, keeping you alert at work all day.

Try other hot drinks

If you find that you miss having a hot drink in the mornings, try out other options.

Most herbal teas contain no caffeine and will give you the warmth that you crave.

If you’re not normally a tea drinker, try out different flavours until you find one you like, and sweeten with sugar or honey as necessary.
7 tips on how to stay awake at work without caffeine


Make sure to take breaks often through the workday to walk around and stretch, especially if you’re sitting at a desk.

Physically moving around and stretching your muscles will combat sleepiness. Give your eyes a break as well by staying away from screens as you walk.

Take your breaks outside if you can – the natural light and fresh air will help you to feel more alert.


Dehydration can impair your attention span and make you feel sluggish, so drink plenty of fluids throughout the day to stay hydrated.

Not only is water is an important source of energy, but staying hydrated also improves your skin, helps with weight loss, and keeps your kidneys and other organs functioning properly.

Eat right

Eating a large meal can make you sleepy, so try to eat smaller meals instead, supplementing with snacks throughout the day.

Choosing foods that are high in protein will give you the most stable energy boost while also keeping you feeling full longer.

Avoid sugary foods at all costs – the temporary energy boost you will feel is not worth the “sugar crash” you’ll feel later.

Listen to music

Create a playlist of fun, upbeat music to listen to as you get ready for work. Bobbing your head and singing along to the peppy music will not only make you feel more alert, but it will put you in a good mood too.

If you’re allowed to listen to music at work, listen to upbeat music during the day to give yourself small energy surges. Listening to music while working can also help you to concentrate better.

Keep busy

If you have a lot of downtime at work, you may find yourself feeling sluggish, even when you’re not particularly tired.

Keeping yourself busy at work will engage your brain and make you feel more awake.

Try asking your boss if there are any side jobs you can work on – not only will this keep you feeling active, but it will highlight you as an ambitious worker.


Feeling sluggish at work can affect your mood and your work performance. But relying on coffee to keep you alert and get you through the day is not the answer.

Caffeine addiction is real and dangerous, so make sure you’re sleeping right to avoid needing a coffee. Switch to caffeine-free drinks, eat right, hydrate, and stretch often to combat energy crashes, and keep busy while listening to music to give yourself an energy boost.

With these seven tips on how to stay awake at work, you’ll be living a bright and alert but caffeine-free life in no time.

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