Almost everyone struggles with lack a of energy at some point during their life. Sometimes you get less sleep than normal or have more on your plate than you’re used to. Before you make a large pot of strong coffee to get you through the day you should try these five energy-boosting ideas that will not only work, but stop you from relying on supplements and caffeine.

1. Drink more water

The body is mostly made of water, so it’s important that you drink enough throughout the day. Every part of your body requires water to function properly. Start your day by drinking a few glasses of water. Throughout the night you lose water through sweating and normal tossing and turning. In the morning you urinate, so you need to replace that water as well. You might be craving a hot cup of coffee or tea in the morning, but treat yourself to those after you have had a few glasses of water. Remember that caffeinated beverages are dehydrating.

2. Get enough sleep

More hours of sleep isn’t necessarily better. Too much sleep can cause you to feel groggy all day. Seven to eight hours is optimal for most people, but it’s important to find the right amount for you. Some people function best on six hours while others need exactly eight and a half. Experiment with sleep and find the right number of hours for you.

3. Learn to power nap

If you’re able to nap during the day, make sure that you don’t nap for too long. Napping for an hour or two might seem necessary, but can make you feel more groggy when you wake up, just like when you get too much sleep during the night. Set your alarm so that you only nap for 20-30 minutes at most. You will wake up feeling refreshed and ready to go.

4. Let the light in

Opening the curtains will make you feel more awake and give you the energy boost that you’re looking for. This isn’t just beneficial in the morning when you first wake up, but all day long. Natural light is better than indoor lights, so during the day, even cloudy ones, make sure to open up the curtains. If you work at home, try to work by a window if at all possible. If you work in an office with few windows, get outside during breaks and lunch.

5. Exercise

Regular exercise is another way to keep yourself energized. You don’t have to become a gym rat in order to reap the benefits of exercise. If all you have time for is a walk around the block during your lunch break, that is a great start. Any type of exercise that you can fit in will get your blood moving and boost your energy levels.

Before you reach for the caffeine try the above energy-boosting ideas. In most cases you can find a healthier solution that will work for you. It’s all about creating new lifestyle habits.