Feel More Awake Without Coffee

It may seem like everyone drinks coffee, but a lot of people manage to feel awake and alert without it. Coffee can lead to increased anxiety, dehydration and stomach troubles, which is why many people choose alternative methods of getting energy. There are many lifestyle changes that you can make to generally increase your health and your alertness. There are also quick fixes that you can do throughout the day to become more awake and to prevent yourself from reaching for that coffee cup.

Steps

Changing Your Environment

1. Open the curtains. The environment around us often plays a big role in how alert we are. Natural sunlight can improve your mood even when you suffer from seasonal mood changes. We are ingrained so that natural light makes us feel like we should be awake. Try to change your workspace or environment to incorporate natural light.
2. Turn on the lights. If you don't have access to natural light, even turning on the lights can make you feel more awake. Dim lighting promotes fatigue and signals to our body that it is time to go to sleep. By turning on the lights, you can make yourself more alert and awake.
3. Use aromatherapy. It's probably not the first thing you think of, but engaging your senses with aromatherapy is a proven way to become more awake. Certain scents such as peppermint, rosemary, eucalyptus or citrus-y scents can make you feel re energized and focused.
   • Buy a candle or air freshener of these particular scents to rev up your environment.
   • You can also buy essential oils from a health food store and dab a few drops underneath your nose.
   • Stay away from lavender, vanilla and jasmine. These are all very soothing scents that promote sleepiness and relaxation.
4. Organize your space. A messy or disorganized space can really drag you down. Having a clean space can make you feel proactive and less tired.Try clearing out your space and see how that affects your tiredness level.
5. Play music. Having music in the background of whatever you are doing is a great way to stimulate your brain. Studies have found that music can make you feel happier and increase your productivity. If you are not distracted by music, try putting on some energetic tracks. If words distract you too much, play instrumental music or nature sounds.
   • Tap your feet. Following along with the music, even just a little bit, engages your body and will help you feel more alert and in the moment.
   • Nature sounds can act as white noise that will stop you from getting distracted by what is going on around you. Because you will be more focused, you will also feel more present and awake.

Taking Breaks

1. Get away from the screen. If you have a desk job or are a student, you probably spend a lot of time in front of the computer screen. Give your eyes a break by taking time to do something else away from your screen. If you are watching TV, take a break and do something else.
   • If you can't leave, look at a spot in the distance every 20 minutes or so. Doing this helps your eye muscles relax and will make your eyes feel less tired and strained.
2. Take a stretch break. If you are sitting down for extended periods of time, either at work or at class, you should get up every now and then to stretch. Stretching increases blood flow and can give you a quick boost of energy. Even just stretching for thirty seconds at your desk can increase your alertness and energy level.
   • One stretch you can do is to clasp both of your hands behind your back, and raise your arms up as far as you can with your hands still clasped together. This stretches you upper back.
   • To stretch your neck, tilt your head to the side so that your ear almost touches your shoulder. Alternate with the other side.
   • Touching your toes is another good stretch to get your blood flowing.
3. Go outside. If you've been inside all day, take a break when appropriate and go outside. A brisk walk gets your blood flowing and sunlight and fresh air are great natural ways to reenergize. Even just a few minutes is enough to give you a boost.
4. Take a power nap. If you're just plain sleepy, consider taking a quick nap. A 20-minute nap is recommended by many to help you become more alert. A 30-60 minute nap is shown to improve memorization and recollection, but longer naps can take you into deeper sleep and leave you feeling more groggy when you wake up. Consider the amount of time you have and nap accordingly.
   • Remember to set your alarm! If you don't you could oversleep.
   • Try to nap either in the morning or in the early afternoon after lunch. Napping in the late afternoon could leave you feeling more tired and could affect your sleep at night.
5. Take time to breathe. Breathing deeply increases blood oxygen levels, which makes you more alert. Focusing on breathing also makes you more present and aware.
   • Sit up straight in your chair or stand. This gives your abdomen enough room to hold deep breaths.
   • Inhale deeply through your nose with your mouth closed. Hold the breath for a few seconds.
   • Breathe out with your lips pursed so the breath comes out slowly.
   • You can also inhale and exhale rapidly, inhaling through your nose and exhaling through your nose, keeping your mouth closed. This is a yoga technique called stimulating breath.
6. Take a cold shower. Taking a cold shower can give you an instant energy bolt. If you have time in your day and access to a shower, hop in the water for at least three minutes. While a warm shower is soothing, a cold shower can be a shock to the system and will bring you out of your drowsiness.
   • If you don't want to get your hair wet, put on a shower cap.
   • If you can't take the time off to shower, go to the bathroom and splash some cold water on your face. It has a similar effect of making you more alert.

Eating for Alertness

1. Don't skip breakfast. This is a mistake that many make, and it can seriously impact your wakefulness throughout the day. Think of your body like a car that needs fuel. Starting off the day by eating breakfast gives you the energy you need to start your day.
   • Stay away from sugary breakfast items like donuts or muffins. Instead, eat breakfast items like eggs, oatmeal or yogurt for a breakfast that is high in protein.
2. Drink enough water. Many doctors recommend drinking 8 glasses of water a day. Water has countless benefits, but they include making you more refreshed and awake. Make sure to drink water before or after eating salty or dehydrating foods.
   • You can also use water as a quick fix whenever you are feeling tired. Tiredness is a side effect of being dehydrated, so when you are feeling tired try drinking a glass of water.
3. Eat fruit, not candy. It's tempting to eat a piece of candy to give you that energy spurt. However, candy will give you an energy crash that may make you feel even worse. Instead of candy, eat an apple or banana. The sugar from fruit boosts your blood sugar but does not give you a sugar crash like candy does.
4. Eat complex carbs. Complex carbs like whole grains give you a long dose of energy. They are better than simple carbohydrates like sugar and soft drinks because they give you long-lasting energy with no crash.
   • Some examples of complex carbohydrates are green vegetables, potatoes, beans, corn and lentils.
5. Don't overeat. Food comas are real. Eating too much can make you feel unproductive and lethargic. It's natural to have a little lull in energy after lunch, but you can manage it by eating healthily and not overdoing it with portion size.
   • Monitor your portion size by bringing food from home. This way you will know how exactly how much you are eating and you won't make any impulsive food decisions. It also can save you money!

Exercising to Improve Alertness

1. Exercise regularly. Though many people associate exercise with being tired, it actually is great for your energy level if you do it on a consistent basis. Try to maintain a routine of exercising at least three times a week. Studies show that inactive people can improve their energy level by 20% by exercising regularly.
2. Do low-intensity exercises. If you need an immediate burst of energy, do exercises that will put you in the low to moderate heart rate range. If you go all out, you run the risk of tiring yourself out. Brisk walking or biking are two examples of exercises that are ideal for helping energy levels.
3. Try to fit exercise into your daily life. Take the stairs instead of the elevator. Bike to work. Try to fit little bits of exercise into your daily routine. Integrating your exercise into your daily life will make exercising less daunting and will help you feel more energetic on a day to day basis.
   • It's even better when you can do these activities when you start to feel drowsy. Getting your heart going can give you that kick you need when you are feeling tired.

Using Other Sources of Caffeine

1. Drink tea. Tea is an alternate source of caffeine that is generally healthier than coffee. It does however have less caffeine than coffee, depending on the type. Black tea has the most caffeine per cup: about 65 mg as opposed to the 150 mg in coffee. If you wish to have the same level of caffeine as coffee, drink a couple cups of black tea in the morning and throughout the day as needed.
   • Tea is less dehydrating than coffee, and dehydration can lead to tiredness. Other health benefits include reducing the risk of heart disease, some cancers and type 1 diabetes among other diseases.
   • Stick to teas with no added sugar as opposed to sugary bottled teas. Sugar temporarily increases your energy level, but it also creates sugar crashes about 20 minutes after you consume it that can make you feel seriously tired.
2. Drink energy drinks. There are countless energy drinks out there on the market that are formulated to make you feel more alert. The most well-known energy drinks contain around 80 mg of caffeine per 8 ounce serving. There also are energy drinks that come in shot form in case you are in a hurry.
   • Many of these drinks come in low-calorie or zero-calorie versions if you are watching your weight.
3. Drink natural energy drinks. Many supermarkets now offer more natural energy drink options along next to the more well-known ones. These may be a better option for you if you are careful about having only natural ingredients. They also offer a different taste alternative if you don't like the taste of most commercial energy drinks.
   • Try drinks that use the ingredient guayusa, a natural source of caffeine that also contains antioxidants, which stop you from getting the caffeine jitters. Look for these products at Whole Foods or Vitamin Shoppe.
   • Try drinks made with Yerba Mate. Mate is traditionally a South American tea, but there are several energy drinks that are made using an infusion of Yerba Mate. These drinks can average up to whopping 140 mg of caffeine per serving.
4. Take caffeine pills. If you want a quick and convenient caffeine fix, consider trying caffeine pills. Many caffeine pills contain about 100 mg of caffeine. Make sure to follow the directions on the box or bottle when taking these pills.

Getting Satisfying Sleep

1. Get at least 7 hours of sleep. If you are looking at less of a quick fix and more of a lifestyle change, make sure that you are getting enough sleep at night. Adults aged 18 and up need at least 7 hours of sleep. Teenagers 14-17 need 8-10 hours, while children 6-13 need 9-11 hours.
2. Make sure the sleep you are getting is uninterrupted. Interrupted sleep is bad sleep, and it will affect you the next day. Make sure that you put your phone on a setting that won't wake you throughout the night. If you chronically wake up multiple times a night, consult your doctor.
3. Don't set your alarm too early. Many people set multiple alarms or hit the snooze button several times before they actually wake up. Don't set an alarm at a time that is too early for you to get up just because you are counting on hitting the snooze button. Once you wake up that first time, you will no longer be getting restful sleep. Consider that before you set your alarm at night.
4. Get up when your alarm goes off. Even if you don't get out of bed for a few minutes, do your best to keep your eyes open. Hitting the snooze button actually hurts more than it helps. Every time you fall asleep after you hit the snooze button, you start a new sleep cycle that you will be woken up from. This makes you feel more groggy once you actually get out of bed and can affect you the rest of the day.
5. Have a consistent sleep schedule. Try to wake up and go to sleep the same time every day. As tempting as it is, don't sleep in too much on the weekends. Having a consistent sleep schedule helps our bodies keep an internal clock and rhythm. Without consistency, our brains get confused about what time to release sleep and wake hormones and we may feel sleepy at the wrong times.

Tips

• Try doing something out of the ordinary. Tiredness can be a symptom of being bored. Doing something exciting will make you feel more awake.
• Try using a couple different methods to combat tiredness. Sometimes it can take a little experimentation to see what works for you.
• See a doctor if you are feeling inexplicably or chronically fatigued.

Warnings

• It's a good idea to take breaks when you're feeling tired, but make sure not to upset your professor or your colleagues by taking too many breaks.

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Sources and Citations

See also

• Get out of Bed when You Really Can't
• Wake Up Easily
• Stay Awake When Tired
• Wake Up Early
• Get Up When You Want with Only a Few Hours of Sleep
• Wake Up Without an Alarm Clock
• Get Up in the Morning
• Feel Awake in the Morning
• Wake up Quickly
• Wake Up When You Are Tired

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