A few sips of espresso or cappuccino and suddenly you are awake and ready to start your day. It is probably the best method. Sadly, too much consumption of caffeine is not good for your health. How else can you stay awake? Here is a list of ways to do that without caffeine consumption.
If you take coffee to boost your energy levels, try exercising. Exercising helps boost your energy levels than caffeine. Take a nature walk that will help you relax and ease the flow of blood in your body. This will reduce fatigue. Some of the exercises you can try apart from nature walk are swimming, jogging, bicycle riding, skipping, stretching, and pushups. Exercise for 150 minutes every five days a week.
Most of us lack enough sleep at night and that explains the need for a coffee cup in the morning to energize you. Make your sleep at night a priority to keep you healthy. Ensure there are no distractions near you while sleeping such as phones, television, and any other digital devices. The recommended sleep hours are 8 hours a night. Sleeping and waking up schedule is important to ensure you take good sleep.
- Take Water
Failing to drink water will lead to dehydration. When dehydrated you feel fatigued, your heart beats fast and you are likely to sleep. Water in the body will increase the flow of blood in your body leading to good distribution of nutrients. Instead of taking coffee, you can add lemon juice to hot water in the morning to replace coffee. It boosts your energy; helps you stay awake just like coffee would.
- Take Breakfast
Ensure you take a healthy breakfast every day. Breakfast is a determinant of how your day will be. Some good breakfast rich in proteins such as eggs, vegetables, whole grains with high fiber will boost your energy levels and get rid of fatigue. Ensure your every meal is balanced, this helps balance the blood sugars and energy in the body reducing fatigue. You can add some chia seeds to your breakfast. Chia seeds boost your energy levels and balance blood sugar.
- Take Breaks
Working all through can be tiresome. You need to concentrate and it is, therefore, advisable to take breaks. This will help you relax and avoid straining your brain too much which can lead to fatigue. Chat with friends or workmates during the breaks. This will help you stay awake.
- Practice healthy snacking
Having a small snack every four hours a day is important to boost your energy levels. When you are fatigued your body craves more sugar and it is tempting to eat sweets and slices of bread. Eat healthy snacks that are rich in iron, fiber, and protein. This will reduce fatigue in your body and help you stay awake. Examples of snacks you can eat are kale chips, mixed nuts, apple slices, slices of cheese, Greek yogurt, berries among many others.
- Take Deep Breaths
Fast and shallow breathing causes anxiety. Taking a slow, deep, and deliberate belly breath will help you reduce anxiety and stress. Ensure you make 10 belly breaths. A deep breath helps circulate more oxygen to various body parts which restores your normal breathing and increases your energy levels. To do the belly breath, place your hands on the belly, breathe in deeply until the belly lets go of your hands then breathe out using your mouth with your lips together as if you are whistling.
- Take a Nap
Taking a nap helps in boosting your energy. Take a nap in the afternoon if possible. The nap time should not exceed 25 minutes as exceeding that will contribute to you waking up fatigued. Taking naps contribute to your alertness level compared to taking caffeine.
- Get some sunshine
Exposure to sunshine increases your alertness level and keeps you awake during the day. When you are exposed to the sun, your brain produces the hormone serotonin that plays a role in boosting your moods. Spend at least 20 minutes outside getting some sunshine.
- Splash water on your face
If you are feeling sleepy, splashing cold water is a good way to keep you awake. Take a cold shower to stay awake at home. A cold shower speeds up your heartbeats and boosts your energy.
Try the above tips to stay awake while working and at home. Choose the one that best fits your schedule and give it a trial. Now you can stay healthy. No caffeine is needed to stay awake. Keep your health a priority.