A lot of people get their day going with their favorite cup of coffee. Whether you like it hot or iced, these drinks can provide the jolt of energy you may need to get your day started. Caffeine is a stimulant, and it takes about an hour to feel its effects. It increases your alertness and metabolism, but it can also stain your teeth and lead to midday caffeine crashes. Caffeine can also alter the normal stages of sleep. If you are looking for natural ways to stay alert at work without drinking coffee, try these ten tips.
Move Around
Sitting in one place for a long time is not good for our bodies. Moving around helps to keep our bodies alert. Walk. Stretch. Do whatever you can to loosen those joints and wake up your body.
Stay Hydrated
Fatigue can be caused by dehydration. When dehydrated, the fluid loss causes a drop in blood volume, making the heart have to work harder to push oxygen and nutrients through the bloodstream to the brain, skin, and muscles, causing you to feel tired. When you are feeling tired, try drinking more water. While coffee can help jump-start your day, too much can dehydrate you. An excellent way to stay awake without caffeine is to drink water or decaf herbal tea.
Listen to Music
Play music that is upbeat to help keep you awake. So put those headphones on and turn up the volume! Be sure to listen to something different. Listening to music that you are already familiar with may keep you in that tired state.
Eat a Healthy Snack
Healthy snacks will give you the energy boost you need. Try peanut butter on a whole-wheat cracker or celery sticks, yogurt with fresh fruit or nuts, or you can try fresh vegetables with hummus.
An Apple a Day
Apples can actually help keep you awake. They are full of vitamins, fiber, antioxidants, and natural sugars that help you feel more alert. Apples contain a natural sugar called fructose, which is a direct energy source for your body. The sugar is slowly released, giving you sustained energy without the caffeine crash.
Take a Break From the Computer Screen
Looking at the computer screen for too long can cause fatigue. Take a break from the screen. Walk away and give your eyes a break.
Get Some Sunlight
While you are giving your eyes a break, go outside and let the sun energize you. Be sure to wear your sunglasses.
Reduce Your Sugar Intake
Eating sugar can cause you to crash during the day. It’s best to avoid it when you’re feeling sleepy.
Keep Your Workplace Cool
A warm room can make you feel tired. But a cool room does the opposite! Keep the A/C running, turn on a fan, or if you can, open a window.
Get a Good Night’s Sleep
This may sound self-explanatory, but the CDC reports that 1 in 3 Americans don’t get enough sleep. Getting enough sleep helps you to stay awake at work. It also supports healthy brain function, improves mood, and it helps to repair and restore your organs and immune system. If you need help getting good sleep at night, try these tips:
• Sleep in a dark room free of noise, lights, and other distractions
• Limit the use of electronic devices before bedtime as they can stimulate your brain
• Try drinking a warm cup of chamomile or lavender tea an hour before bedtime
When you’re at work, and you need to stay awake, give these tips a try. One of the best things you can do is to make sure you are getting enough sleep at night. If your fatigue continues, talk to your health care provider for guidance.
Sources:
https://www.cdc.gov/media/releases/2016/p0215-enough-sleep.html
https://www.webmd.com/sleep-disorders/features/natural-tips-sleepiness#1
https://www.cookinglight.com/eating-smart/nutrition-101/foods-affecting-your-sleep
