We all know the 3 p.m. crash is real. Then there’s some of us who can’t speak in the morning without a good cup of joe. Caffeine addiction is real and there’s no doubt that life is exhausting, but these three tips are just as effective as caffeine (and healthier!) to boost your energy throughout the day.

Adjust your diet

Yep, the hardest of all. Why is it easier to exercise than it is to just simply stop eating fast food? The ultimate struggle. It’s so important to realize that “you are what you eat.” It sounds so silly, I know. However, food is fuel, and when you feel groggy and gross, it’s probably because you aren’t feeding your body the nutrients it needs (and deserves!) for energy. Foods containing high sugar are the culprits for blood sugar spikes that lead to the crash in the middle of your day. Incorporate fruits and veggies such as brown rice, kiwi, lean proteins, and green plants for natural energy. You’ll thank me later.

Start your morning off right

Do you ever feel like your morning is a tornado? You hit snooze five times and get every ounce of sleep in before jumping out of bed, brushing your teeth, and throwing clothes on to speed to work. Probably not the best way to start your morning, right?

It’s critical to kickstart your morning the right way to optimize your energy and set the tone for the rest of your day. Number one rule – never skip breakfast. Skipping breakfast is never a good idea. Incorporate some protein, healthy fats, and complex carbs into your first meal of the day to automatically start your day off right. Try setting your alarm 20-30 minutes earlier so you can have some alone time (read, watch T.V., journal, whatever makes you happy) and enjoy breakfast before heading to work.

In addition, exercising is known to automatically make you feel more energized and clear your mind. Your new 7 a.m. might feel like your 10 a.m. after getting a quick workout in before starting your day. If you’re feeling ambitious after waking up 20-30 minutes early after a few weeks, try setting your alarm an hour earlier so you can hit the gym for a quick workout. You won’t regret it.

Mornings often get a bad wrap, but they shouldn’t! In fact, incorporating these tips might make the morning your new favorite time of day.

Re-evaluate your sleep

It’s true, sleep is so important for your overall health and wellbeing. Often times, people don’t get nearly enough sleep which leads to caffeine addiction to survive the day. We’ve all been there at some point. Going to bed earlier and waking up earlier helps, but what you really need is quality shut-eye time. If you’re not getting that, then the time you get in or out of bed doesn’t matter.

You want to make your bedroom your sleep oasis. In fact, did you know your mattress should be replaced every seven to ten years? Often times, poor sleep structure leads to pain and aches that don’t allow for your best sleep. . or sleep at all! Yikes. It’s important to find a quality mattress that fits your body structure. Take care of your body and find the best mattress for your particular sleeping style to help you get your best night’s sleep. Everyone has different preferences, and a new mattress can be a total game changer.

These simple steps can help you feel more energized naturally throughout your day. Additionally, don’t hesitate to contact a doctor or seek medical advice for other healthy and natural alternatives for energy throughout your day that doesn’t require the beloved caffeine.