Experts say there’s a far more effective (and sustainable) way to start the day feeling alert: getting enough quality sleep.
“For most adults, that’s between seven and nine hours,” says Emma Erhard, project manager at Germany’s Institute for Occupational Health Counselling (IFBG). “How energized you feel in the morning largely depends on how well and how long you slept.”
While caffeine may offer a quick boost, Erhard notes that coffee doesn’t help much when you’re already well rested. “Caffeine only works when you’re sleep-deprived — and even then, its effect fades after a few days,” she explains. “Those who drink it regularly often need it just to feel normal.”
Instead of reaching for that extra cup, experts recommend improving your sleep hygiene:
- Avoid bright screens before bed
- Keep your bedroom dark and quiet
- Stick to a consistent bedtime routine
“Daylight and oxygen are powerful stimulants,” says Nora Johanna Schüth, psychologist and researcher at Germany’s Institute of Applied Industrial Engineering and Ergonomics (ifaa).
A morning walk or cycling to work can kickstart serotonin production — the “activity hormone” — and naturally lift your energy. For commuters, even parking a few blocks away or exiting public transport earlier can help.
To stay alert throughout the day, Erhard recommends “microbreaks” — brief pauses of one to two minutes every hour. Short stretches, a few deep breaths near an open window, or even a 20-minute power nap can sharpen focus and combat fatigue.
Healthy snacking also matters. “Opt for complex carbs, protein and healthy fats — like nuts or yogurt with berries — for steady energy,” Schüth says. She advises avoiding sugary or heavily processed foods that cause blood sugar crashes.
At lunch, go light. “Heavy or greasy meals can sap your energy,” says Erhard. “A balanced meal and a short walk afterwards can prevent the post-lunch slump.”
Whether you’re an early bird or a night owl depends on your chronotype, the body’s natural rhythm that determines when you function best. “Plan demanding tasks during your peak hours,” Erhard advises. “Save routine work for when energy dips.”
Finally, Schüth stresses the importance of winding down properly. “Fixed sleep and wake times, and relaxing evening routines like reading or breathing exercises, help your brain recognize it’s time to rest,” she says.
In short: if you want to wake up refreshed and focused, don’t rely on caffeine alone — build your day (and night) around good sleep and natural energy habits.
