Even the best sleepers have rough nights and wake up feeling like they’ve barely slept. While pounding coffee can help you power through one of these off days, it’s not your only option. From cold water splashes to breathing exercises, there are plenty of tricks to jumpstart your energy and shake off that morning fog without caffeine.

Ready to tackle the day without relying on your caffeine crutch? Ahead, a sleep specialist shares simple, effective, caffeine-free ways to wake yourself up when tired, whether you’re looking to cut down on coffee or you’re just open to other healthy energy-boosting strategies.

7 ways to wake yourself up when you’re tired

Here are a couple of options to get re-energized when a nap or coffee is just not in the cards.

1. Dip in cold water

One fast way to wake up without needing a caffeine fix? Hopping in an ice-cold shower for one to three minutes, says Wendy Troxel, PhD, a senior behavioral and social scientist at the RAND Corporation and author of ‌Sharing the Covers: Every Couple’s Guide to Better Sleep. Cold exposure is like a good shock to your system. It “stimulates circulation and increases heart rate, enhancing alertness,” Dr. Troxel says.

And if a freezing shower sounds too intense, you can get the same effect by splashing your face with cold water, she says.

2. Get moving

We know this sounds counterintuitive: The last you want to do when you’re tired is get up and exercise. But trust us—once you get past that initial lack of motivation (no judgment here!), moving your body can help energize you.

The reason this works? Exercise signals to your cells that your body needs more energy and will do so by increasing the production of certain hormones. This includes norepinephrine—a chemical messenger that helps you feel awake and alert—and feel-good chemicals called endorphins, Dr. Troxel says.

You don’t have to do much to get the benefits, either. “Even walking up and down the stairs of your office building a couple of times can boost energy levels,” she says.

And if you want to feel refreshed, take it outside. Just a little time in nature can lift your energy levels and melt away stress. A brisk 10- to 15-minute walk around the block will do the trick, Dr. Troxel says.

3. Soak in some sunlight

Catching some sun just feels good—it’s like a natural energy boost for your whole body. But there’s also some scientific evidence behind its uplifting effect. “Exposure to sunlight regulates your circadian rhythm, [i.e., your body’s 24-hour internal clock], which influences when we feel most awake and when we feel sleepy,” Dr. Troxel says. “Sunlight also boosts vitamin D, which is linked to increased energy,” she adds.

Again, a few minutes is all you need, and always protect your skin by applying sunscreen before you catch those rays.

4. Be social

Sometimes, a little quality time with friends or family is the best pick-me-up. Hanging out with others can lift your mood and keep you feeling connected and alert, Dr. Troxel says. Short on time? Call a friend or stop by a colleague’s desk for a quick chat, she says. Even a small interaction can make a big difference in your energy.

5. Grab a glass of water

Feeling groggy? You’re probably not drinking enough water. When you’re dehydrated, your heart has to work overtime to pump oxygen to your organs and brain. This takes a lot of energy, which is why you may feel pooped.

Moral of the story: Make sure you sip on H2O throughout the day to avoid an energy dip. Aim to drink six to eight glasses of water a day. Alternatively, you can drink an ounce of water for every pound you weigh. The University of Colorado Boulder also shares more tips for staying hydrated:

• Carry a reusable water bottle and refill it frequently
• Eat water-dense foods, like fruits and vegetables
• Alternate drinking a cup of water between cups of coffee and other beverages

6. Grab a snack

Your body is like a car—it can’t run without fuel. When you’re running on empty, a well-balanced snack can give you the jolt of energy you need (without the caffeine crash). A mix of carbs, fats, and protein is key: Carbs give you a quick energy boost, while protein and fats keep you full and steady, so you don’t burn out too fast.

Here are some satisfying snack ideas that will help keep your energy levels up:

• Plain, low-fat Greek yogurt with unsweetened granola
• An apple with peanut butter
• A handful of nuts and dried fruit
• Veggies with hummus or guac

Make sure to eat nutrient-dense snacks (and regular meals) throughout the day. It will keep your blood sugar levels in check, so you’re less likely to get hangry and tired.

7. Take a breath

While deep belly breathing can relax you, other breathing techniques can put a little pep in your step. Enter: “Bellows Breath.” This classic yoga breathing exercise activates your diaphragm and signals your body to wake up. It’s a go-to for boosting energy, clearing your mind, and shaking off mental fog.

Northwestern Medicine shares some steps on how to do it:

• Sit up tall and relax your shoulders.
• Keep your mouth closed and inhale rapidly through your nose with quick, short breaths (exhale quickly as well). Try doing that for about 10 seconds.
• Take a 15 to 30-second break and breathe normally.
• Repeat several times.

What not to do when you’re tired

When you’re running on fumes, it’s tempting to reach for anything that’ll give you an instant burst of energy. But those quick fixes will only leave you feeling more wired and tired. Here’s what to skip if you want to avoid crashing (and other crappy side effects).

1. Loading up on caffeine

Too much caffeine—or any stimulant not prescribed by your healthcare provider—can mess with your heart rate, spike your blood pressure, and crank up anxiety, Dr. Troxel says. Plus, it wrecks your sleep, creating a vicious cycle of needing more caffeine to stay awake during the day, she says.

2. Snacking on sugary foods

We’ve all been there—hungry and tired, standing in front of a vending machine, punching in a code for a candy bar. When you’re dragging, a quick sugar rush sounds like a great idea. While our bodies do need carbs to feel energized and awake, the type of carb matters, too.

For example, sugary foods (like candy, pastries, or other sweets) can give you a quick jolt of energy, but it won’t last long. Your blood sugar may elevate while eating these foods, but it will also crash fast, leaving you just as wiped out as you did before.

The final takeaway

Sure, a cup of coffee can perk you up, but you don’t have to rely on caffeine to power through the day. There are plenty of natural ways to amp up your energy, even when that afternoon slump hits, thanks to your body’s natural circadian dip. A quick energy-boosting activity (even less than 10 minutes) can snap you out of it and get you back on track fast, Dr. Troxel says.

“At the end of the day, though, the best strategy for maintaining energy and alertness consistently is to get good quality sleep,” she adds.