If you want a morning energy boost but are concerned about coffee’s side effects (like anxiety, trouble sleeping, or stomach issues), there are plenty of alternatives to your usual Americano. Some options, like green tea or guarana, even come with extra health benefits.

### How Coffee Affects Your Body
Caffeine is a natural stimulant that boosts alertness and delays fatigue by affecting your brain and nervous system. While this makes coffee great for waking up, it also has downsides. About 15 to 30 minutes after drinking coffee, many people experience a caffeine crash—a sudden drop in energy that leaves them feeling tired. This can create a cycle where you drink more coffee to fight the fatigue it caused in the first place.

Too much caffeine can also lead to jitters, heartburn, and poor sleep. Drinking coffee on an empty stomach (something many of us do in the morning rush) makes this worse because caffeine triggers stomach acid production, which can irritate your stomach without food to buffer it. Excess caffeine can also disrupt cortisol and melatonin levels, increasing stress and making it harder to sleep well.

### Coffee Alternatives for Energy, Better Sleep, and Less Stress
Quitting coffee doesn’t mean giving up your morning ritual. Many warm, soothing drinks can give you a gentler energy lift. Here are some healthier, lower-caffeine, or caffeine-free options:

Black Tea
While not caffeine-free, black tea has about half the caffeine of coffee. Its caffeine comes from tannins, antioxidants also found in chocolate, wine, and coffee. The caffeine in tea absorbs more slowly, reducing the risk of a crash. Black tea also contains ellagitannin, a polyphenol that supports gut health and may even have anti-cancer properties.

Green Tea
Studies show green tea is one of the healthiest drinks out there. It’s packed with catechins, antioxidants that fight cancer, and L-theanine, a compound that boosts brain function and reduces stress. Regular green tea drinkers tend to have lower obesity and heart disease risks, better blood sugar control, and even longer lifespans. It may also help protect your skin from sun damage.

Matcha
Matcha is like green tea on steroids—it’s made from shade-grown tea leaves ground into a fine powder. Because you consume the whole leaf, you get even more antioxidants and amino acids than regular green tea. However, it also has more caffeine—about 70mg per cup (compared to green tea’s 35mg). Still, that’s less than coffee, and the L-theanine helps balance the caffeine’s effects. Just don’t overdo it, as too much matcha can lead to vitamin deficiencies.

Yerba Maté
This South American drink is a great coffee substitute, but be warned—it contains…Here’s a more natural and fluent version of your text while keeping the original meaning intact:

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Maté
Maté has slightly less caffeine than coffee, but its other benefits make it worth trying. Made from the dried and ground leaves of the Ilex paraguariensis plant, it’s known for its diuretic and purifying properties, along with high levels of polyphenols and natural antioxidants. It provides a gentle energy boost and may improve memory and focus. Some research suggests its antioxidant benefits are similar to green tea’s, and it also contains small amounts of vitamin C, B vitamins, and minerals like potassium, calcium, and iron. It may even enhance athletic performance and support fat burning.

Guarana
Guarana is a key ingredient in many energy drinks, but it’s been used in Brazil for centuries. While it’s high in caffeine, it also contains anti-inflammatory compounds, antioxidants, and polyphenols that offer health benefits. The presence of theophylline (found in black tea) and theobromine (found in chocolate) creates a brain-boosting effect. Some studies suggest guarana may slow cancer cell growth, help manage cholesterol, relieve pain, and even have anti-aging effects. Just be cautious—it’s potent, so a small amount is enough.

Mushroom Coffee
Imagine the taste of coffee with the added benefits of adaptogenic mushrooms—sounds good, right? Mushroom coffee blends ground coffee with medicinal mushrooms like chaga and cordyceps for an extra health boost. Plus, it typically has half the caffeine of regular coffee, and the mushroom flavor is barely noticeable. While research is still developing, adaptogens in mushrooms may help reduce stress, support immunity, and improve mental clarity. They also provide minerals like potassium, selenium, and magnesium, along with B vitamins and antioxidants.

Hot Water with Lemon
Sometimes the simplest option is the best. Starting your day with hot water and lemon is a refreshing, caffeine-free way to hydrate and kickstart digestion. Some studies suggest lemon’s minerals may help lower blood pressure, supporting overall health.

Have a beauty or wellness trend you’re curious about? Let us know! Email Vogue’s senior beauty & wellness editor at beauty@vogue.com.

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