Tired of restless nights after that evening coffee? As midlifers, our bodies handle caffeine differently. Discover delicious, natural alternatives like adaptogenic teas, golden milk, and cacao drinks that promote better sleep, reduce anxiety, and boost your overall well-being. Sip smarter, sleep deeper!
If you are a midlifer, you will perhaps resonate with this: having that evening cup of coffee or tea and then cursing yourself for it later at night when you lie awake counting sheep. While the evening craving for caffeine is very real, it often disrupts the sleep cycle and wreaks havoc on the hormonal balance as well.
As we age, our bodies metabolise caffeine more slowly. What you once tolerated at 6 pm in your 20s may now leave you tossing and turning past midnight. Hormonal shifts, particularly in perimenopause and andropause, also increase sensitivity to stimulants. And let’s not forget the long-term impact: poor sleep contributes to belly fat, brain fog, insulin resistance, and accelerated ageing.
The Not So Silver team caught up with Dr Archana Batra, a nutritionist, physiotherapist, and a certified diabetes educator based in Gurugram, to find out viable alternatives to caffeine.
1. Adaptogenic herbal teas
Adaptogenic herbs offer a natural approach to stress management through bioactive compounds that help the body maintain balance during periods of physical and emotional stress. These powerful botanicals work by supporting the hypothalamic-pituitary-adrenal (HPA) axis, which governs our stress response system.
Key adaptogenic herbs
- Ashwagandha stands out as one of the most researched adaptogens, known for its ability to reduce cortisol levels and improve stress resilience. This ancient Ayurvedic herb supports both mental clarity and physical endurance.
- Tulsi serves as a gentle yet effective adaptogen that promotes emotional balance while supporting immune function. Its compounds help modulate stress hormones naturally.
- Licorice root provides adrenal support by helping to regulate cortisol production, though it should be used mindfully due to its potent effects on hormone balance.
Calming botanicals
While not technically adaptogens, chamomile and lavender complement adaptogenic herbs beautifully. Chamomile contains apigenin, a compound that binds to brain receptors to promote relaxation, while lavender’s volatile oils have been shown to reduce anxiety and improve sleep quality.
The cortisol connection
These herbs work to help regulate cortisol, our primary stress hormone that influences everything from metabolism and immune function to sleep cycles and mood. By supporting healthy cortisol rhythms, adaptogenic teas can help restore the body’s natural balance and improve overall resilience to daily stressors.
2. Cacao-based drinks
Raw cacao stands as one of nature’s most concentrated sources of beneficial compounds, transforming simple beverages into therapeutic elixirs that nourish both body and mind.
Gentle energy
Unlike coffee’s quick caffeine rush and crash, cacao provides gentle, steady energy through theobromine (natural stimulant compound found in cacao). This natural compound gives you alertness that lasts longer without the jitters, while also supporting heart health by improving blood flow
Mineral density powerhouse
Cacao’s impressive mineral profile makes it particularly valuable for modern diets, often lacking in essential nutrients:
Magnesium A single serving of quality cacao can provide up to 20% of daily magnesium needs.
Iron in cacao comes in a highly bioavailable form, making it especially beneficial for those following plant-based diets or managing iron deficiency.
Zinc and copper work synergistically to support immune function and collagen production.
3. Golden milk (turmeric latte)
Traditionally called haldi doodh, it was used as a home remedy for ailments like sore throat, cough, and colds. This elixir has gained popularity in the West and is seen on the menu of various prominent cafes. Representing thousands of years of Ayurvedic wisdom, combining therapeutic spices into a deeply nourishing beverage that addresses multiple aspects of health and wellness.
The curcumin connection
At the heart of golden milk lies turmeric (haldi), whose active compound curcumin delivers powerful anti-inflammatory effects comparable to some pharmaceutical interventions. This golden compound works by inhibiting inflammatory pathways at the cellular level, making it particularly valuable for managing chronic inflammation, a root cause of many age-related health concerns.
Supporting spices
Traditional golden milk includes other beneficial spices that work well with turmeric:
Cinnamon adds natural sweetness and helps balance blood sugar levels while providing its own anti-inflammatory benefits.
Nutmeg supports digestion and adds to the drink’s calming, warming effects.Ginger (often included) aids digestion and provides additional anti-inflammatory properties that complement turmeric.
4. Rooibos
This naturally sweet South African red bush tea offers a caffeine-free way to enjoy rich flavour while supporting your health. Unlike black and green teas, rooibos won’t keep you awake and has a naturally mild, honey-like taste that needs no added sweeteners.
Heart-healthy benefits
Rooibos contains powerful antioxidants that help protect your cardiovascular system. These natural compounds work to reduce inflammation and support healthy blood flow, making it an excellent choice for heart health.
The caffeine-free advantage
Perfect for evening sipping or those sensitive to caffeine, rooibos provides all the comfort of a warm tea ritual without interfering with sleep. Its naturally low tannin (natural compounds found in plants that give certain foods and drinks their astringent, dry, or bitter taste) content also means it won’t become bitter if steeped too long.
Antioxidant protection
The antioxidants in rooibos help protect your cells from daily damage caused by stress and environmental factors. Regular consumption may support your body’s natural defences and contribute to overall wellness.
This gentle, flavorful tea makes an ideal replacement for caffeinated beverages while delivering genuine health benefits in every soothing cup.
5. Matcha Tea
This vibrant green powder delivers a unique combination of gentle energy and calm focus that sets it apart from other caffeinated beverages. Made from specially grown and stone-ground tea leaves, matcha provides a complete tea experience in concentrated form.
Balanced energy
Matcha contains L-theanine, a natural amino acid that creates a sense of calm alertness. This compound works alongside matcha’s moderate caffeine content to provide steady energy without jitters or crashes. The result is focused concentration that feels both energizing and relaxed.
EGCG antioxidant power
Matcha is packed with EGCG (epigallocatechin gallate), one of the most studied and powerful antioxidants found in green tea. This compound supports healthy metabolism and helps reduce inflammation throughout the body.
The ritual and benefits
Unlike steeped teas, where you discard the leaves, matcha means consuming the entire leaf in powder form. This delivers a more concentrated dose of beneficial compounds while creating a mindful preparation ritual that many find centering and grounding.
The sustained energy and antioxidant benefits make matcha an excellent choice for afternoon focus or as a healthier alternative to coffee, especially when you want alertness without overstimulation.
