3 Daily Drink Swaps for More Energy & Better Sleep

Most people are unaware that the beverages they consume daily can significantly impact their energy levels, stress, and sleep.

If you're the type who starts your morning with a big rush of caffeine, pulls through the afternoon with an energy drink, and winds down at night with a glass of wine or beer — then this post is for you.

That pattern might feel normal, especially if you’ve been following it for years. But it could be quietly taxing your nervous system and robbing you of optimal recovery.

Here are three simple drink swaps for more energy and better sleep that you can start today.

These aren’t fancy. There are no complicated recipes or routines to follow. Just better choices — at the optimal times — to help your body do what it’s designed to do: recover, rebuild, and come back stronger.

1. Morning: "Dessert Coffee" → Black Coffee

If your morning coffee looks more like a dessert than a drink, it’s time to cut back.

All those creamers and sweeteners spike your blood sugar. Even sugar-free varieties can come with a cost.

Sure, they might taste great. But even though these quick pick-me-ups might feel good at first, they set you up for a major energy crash later.

The fix: Drink your coffee black.

• It helps keep your blood sugar stable

• It allows your body to ease into fat-burning mode

• It helps cut out anywhere from 50 to 150 empty calories a day

• And it works better for providing energy and focus

Even if you don't love it at first, after just a few days, you’ll likely start to appreciate the taste of real coffee. Not just sweetened syrup.

Bonus tip: If you need to put something in your coffee, try a splash of organic heavy cream instead of sugary creamers.

2. Afternoon: Energy Drink → Adrenal Cocktail

That 2 PM slump can hit us hard. But reaching for another hit of caffeine will only makes things worse.

Too much caffeine can raise cortisol — your stress hormone — and burn out your adrenal system. This can lead to anxiety, poor sleep, and lower energy levels over time.

The fix: Mix up a simple adrenal cocktail.

Here's what you'll need:

• 12–16 oz water

• Splash of lemon or lime juice

• Sprinkle of sea salt

• Optional: 1 tsp apple cider vinegar (gives it a unique flavor + helps digestion)

This combo supports adrenal health by replenishing minerals — like sodium and potassium — that your nervous system needs to function properly. It also hydrates better than water alone and gives your body what it’s really asking for: balance (not just more stimulation).

Best of all? This simple habit helps you avoid the crash-and-burn cycle. Especially if you’re under chronic stress.

3. Evening: Alcohol → Magnesium Drink

You might enjoy a glass of wine or a nightcap to help you relax at night, but it’s not helping your sleep.

Alcohol messes with sleep cycles and depletes nutrients like magnesium. And for active people, even one drink can throw off recovery.

The fix: Try a magnesium carbonate drink.

• Add magnesium carbonate powder to water

• Stir and drink 30–60 minutes before bed

• Optional: Choose a flavored version if you want (many taste like lemon-lime or citrus soda)

Magnesium supports deep sleep by calming the nervous system and helping to relax tight muscles. It also helps regulate cortisol — the same hormone that keeps you wired when you’re trying to unwind.

Most people don’t realize they’re deficient in magnesium. But once you start supplementing, you’ll feel the difference. Especially when it comes to sleep.

This one swap alone could help you fall asleep faster and wake up without brain fog.

Give It One Week

These swaps might seem small. But they’re strong enough to punch above their weight class.

In fact, here’s what many people start to notice in a matter of days:

• Lower stress levels

• Fewer energy crashes

• Faster sleep onset and deeper rest

• No jittery overstimulation or groggy mornings

Here’s the best part: You’re not adding (or doing) anything extreme. You’re just taking away what’s working against you and replacing it with something that works with your body to help maximize recovery and performance.

Final Thoughts

If you’re tired of feeling burned out, wired at night, and groggy in the morning, give these three swaps a try:

• Ditch the sugary coffee

• Skip the afternoon caffeine bomb

• Replace your nightcap with magnesium

They’re easy. They’re cheap. And they work fast.

Your nervous system will thank you, too.

One more thing: If you want a fast-acting, natural-based, “healthy nightcap” that supports optimal nighttime relaxation and recovery — and can help put better sleep within reach — then you need to try our new Mag R&R™ Instant Drink Mix.

In short, it takes everything our customers love about our classic Mag R&R™ formula to the next level.

It starts working with your first sip. And it tastes so good, I’m sure you’ll look forward to your next serving all day.

Click the button below to learn more (including how you can try it risk-free today).