Coffee is likely the most popular beverage in the world with over 2 billion cups consumed every single day. What’s not to love about it?  It is fragrant, aromatic, and tastes quite delightful. Most importantly, it contains a chemical that wakes you up and gets your day going. That chemical, of course, is caffeine.

Caffeine is a chemical stimulant that affects the central nervous system. It is also the world’s most used psychoactive drug that is legal and widely available everywhere. Some studies have shown caffeine as an antioxidant with anti cancer properties. It boosts your metabolism and your overall mood and alertness.

Sounds like a perfect addition to a healthy diet. But, Is it safe for everyone? Like any other drug on the market, it has its known side effects and contraindications. If you would like to wake up each morning without depending on your daily cup of coffee, here’s a list of all-natural and healthy ways to get you going.

Eat a well balanced wholesome breakfast

Start your day right with a nice healthy breakfast with full servings of whole grains, fresh fruit, milk and farm fresh eggs. Stay away from sugar filled cereals, granola bars and pop tarts. The high sugar low fiber content will cause your blood sugar to become erratic, making you feel tired and unenergetic.

Start your day with a full glass of water

As soon as you wake up, hydrate yourself with a full glass of water. Dehydration can make you feel tired and sluggish. So drink up to get you going.

Avoid sugary snacks

Orexin is a neuropeptide secreted by the brain that regulates your mental alertness among other functions. Low levels are linked to the feeling of tiredness. Subsequently, consumption of foods high in refined sugars decreases the activity of orexin cells, leading to an overall feeling of fatigue. Opt for healthier alternatives like nuts and fresh fruits.

Limit your caffeine intake

Although caffeine by far isn’t as addictive as cocaine, you will eventually grow dependent to it. You will find yourself needing that cup of coffee to even wake up in the morning. Caffeine withdrawal symptoms include headache, anxiety, irritability and depression. If you’re one of the many who are dependent on caffeine, try to do other things on this list. Overall, you’ll feel healthier and much more energetic without constantly covering up your tiredness with a cup of joe.

Get an adequate amount of sleep

This is a no-brainer, but lots of people stay up too late and wake up feeling tired and needing that cup of coffee for that morning jolt. Everyone’s sleep requirement is different. Set a schedule and make it a commitment to go to bed at the same time each night. You will wake up refreshed and ready to go.

Sleep in total darkness

Sleeping in total darkness stimulates the pineal glad in producing a hormone called melatonin. This hormone helps the body go into a state of deep sleep, thus allowing your body to recharge and feel revitalized when you wake up.

Invest in a good mattress

Theoretically, you spend a third of your life sleeping. Over time as your mattress starts to sag, it loses its ability to provide the much needed support that is optimum for spinal alignment as you doze off. This will make you toss and turn all night, rendering you unable to achieve that much needed REM sleep, or otherwise known as deep sleep. If your mattress is becoming antiquated, replace it. Your body will thank you for it.

Take a cold shower

By that, I mean taking a regular shower with warm water if you prefer, then when you’re finished, give yourself a good blast of cold water. Research has shown that taking cold showers increase muscle recovery, improves immunity, and heightens alertness. I can’t prove the first two, but cold water can surely wake you right up.

Get Moving

Having trouble staying awake? Take a brisk walk or do a few jumping jacks. If you’re really up for it, go for a nice jog around the block. Physical activity heightens mental alertness, not to mention the added benefits to your cardiovascular and overall health and wellness.

Have a positive attitude

Navigating through your day with a negative attitude is guaranteed to make you feel drained and exceedingly tired. On the other hand, a positive attitude is fun, vibrant, energetic and full of life. After all, attitude is a choice. Pick a good one.

Do some stretching

Morning stretches improves blood flow, encourages good posture. increases your flexibility and overall energy level.  Take a few minutes to do a few basic stretches.  You’ll be bursting with energy when you’re done.

Enjoy the placebo effect

If you’re feeling tired and start craving a quick caffeine fix, why not try having some hot lemon water instead? Even without the stimulating effects of caffeine, this hot refreshing splash of citrus does the job every time. You can also try some decaffeinated green tea with lemon and a touch of honey.

Turn up your favorite tunes

Rocking to your favorite music can help you overcome tiredness by helping your brain release feel-good chemicals like serotonin and oxytocin. So if you’re in a long car ride, instead of binging on energy drinks, try jamming to your music playlist and sing your heart out, karaoke style.

Go outside

If you can hardly stay awake at work, try stepping outside for a few minutes and enjoy a healthy dose of sunshine. Research has shown that exposure to blue spectrum of light either from natural sources like the sun, or artificial sources like your TV and mobile devices, can boost alertness. On the contrary, if you’re trying to sleep better at night, limit your exposure to light from your mobile devices before going to bed.

Laugh it out

The positive effects of laughter goes beyond the momentary joy and feel-good sensation one experiences from this positive outburst of emotion. It can significantly improve one’s mood and mental alertness. It allows the body to heal and alleviate pain in ways that can’t be fully explained by modern medical science. If you’re feeling beat, find time to chat with a friend and enjoy a good dose of laughter. It’s worth it.