Wake up without caffeine

By Michelle Murdolo, MS, RD, CDN


Many people find that they lose their taste for coffee after bariatric surgery, or just want to save space in their now smaller stomach. If you’ve been a coffee drinker your whole life you may find it challenging at first to ditch your morning cup. Here are some tips to wake up without caffeine:

  1. Stretching. Start your day with some light stretching or yoga. Sometimes, starting the day off with movement can give you the energy burst you’re looking for. Moving your body improves circulation and triggers the release of endorphins, which can help us feel more awake.
  2. If you don’t want to cut caffeine out completely but want to switch your source, you can try tea, or even matcha, a powdered form of green tea. Both will provide less caffeine than coffee and will still give you energy to start your day. You can also try decaffeinated or herbal tea if you prefer to avoid caffeine while still starting your day off with a hot beverage. Bonus points if you take your drink outside!
  3. Get hydrated. Maybe all you need is a glass of water. Start your day off on the right foot by staying hydrated. All the cells in our body require water, so by providing your body with that necessary hydration you may feel more awake and alert. You can flavor your water with lemon, lime, or any fruits or vegetables of your choice to make it a little more enticing.
  4. Take a brisk walk. Try getting outside (or even inside if you have a treadmill!) and going for a brisk walk. Remember – moving your body is a good way to wake yourself up in the morning, no caffeine needed!
  5. Using your sense of smell may help you wake up in the morning. Some people find certain scents, such as citrus, to be energizing and help wake them up. Try using some citrus essential oils, or even lighting a citrus scented candle!
  6. Get outside. Get some fresh air! Research suggests that being around nature can help us feel more alert and energized. Getting outside can also be more peaceful than drinking coffee and may give you a more relaxing energy.

Coffee, or other forms of caffeine, may be the quickest and easiest way to get that burst of energy that most of us are looking for in the morning, but there are plenty of other ways to energize! Try some of these tips and see which ones work best for you.


Michelle Murdolo, MS, RD, CDN is a registered dietitian nutritionist who guides patients through their bariatric surgery and weight management journey. She comes from a background of eating disorders and disordered eating and emphasizes body positivity and health.