For many people, the first thing they reach for when they get out of bed is a cup of coffee, and find themselves craving it throughout the day. Wouldn’t it be nice to rely on something other than caffeine to function every day?
While caffeine may be fast acting, and keep you energized within minutes, it’s only a short term solution, prompting you to ignore what your body really needs. Such as consistent rest, or a change in diet & daily habits.
Have you fallen into the caffeine trap? You’re not alone. Try following these six simple remedies to replace your high caffeine levels with natural solutions, and keep yourself energized throughout the day.
1. Eat Balanced Meals and Snacks Regularly
First of all, eat well and eat regularly, starting with breakfast. Breakfast really is the most important meal of the day. It not only helps you concentrate throughout the day but provides strength and endurance for physical activity. Research also shows that a breakfast high in protein leads to increased energy levels.
Eating healthy meals and partaking in regular snacking during the day keeps your blood sugar count normal, aiding energy production. This is because healthier foods that contain a low sugar index are absorbed more slowly and don’t cause an energy drop.
Additionally, a diet filled with a mix of protein, fats, and carbs helps you retain energy as well. Avoid the temptation of a sugar high, such as eating a chocolate chip muffin for breakfast or drinking coffee. These will make you feel great temporarily–before you crash!
Try exercise to re-energize. This can be as simple as walking around your building during your lunch break or incorporating exercises at your work desk.
Exercise creates energy by stimulating the release of norepinephrine and endorphin chemicals that cause you to feel awake and alert. Simply said, exercise, and your body will thank you in more ways than you think!
3. Drink A lot of Water
Did you know that fatigue can be a sign of dehydration? In addition to fatigue, it also causes confusion and even fainting.
Dehydration causes a reduction in blood volume, which promotes less blood flow, limiting nutrients to the brain. Consuming at least six to eight glasses of water daily is recommended.
Not thirsty? Foods high in water content like fruits and vegetables help too.
4. Napping and Quality Sleep
Taking a short nap during the day helps you feel energized throughout your day, where all you need is a 5-25 minute nap. A Harvard study shows that a midday nap is more effective than caffeine for sustaining energy levels in the afternoon.
Avoid naps later in the day though that can interfere with when you go to sleep at night. Don’t fall into sleep inertia by napping too long during the day, where it is important not to try to make up for quality sleep at night with long naps during the day.
Remember that getting quality sleep at night is paramount for your energy levels during the day. In the long run, it is worth investing in your sleep structure.
5. Be One with Nature
Even small amounts of outdoor exposure can lead to increased energy levels and decrease stress.
Try to spend 30-minutes a day in natural sunlight and see what happens to your daily alertness and awareness. Natural sunlight even impacts your circadian rhythm, which helps reinforce a healthy sleep-wake cycle.
Blue light emitted from electronic devices in your office can stimulate you, improving alertness and performance; it can also be harmful. Ultimately natural sunlight is better, keeping you alert and energized longer.
6. Brighten the Lights and Step Away from the Screen
Speaking of lights, brighten them! As you probably know, dim lights can bring upon sleepiness and accelerate tiredness.
Brightening lights can ease fatigue and increase alertness, so consider intensifying your light source at work. At the same time, it is essential to step away from your computer screen periodically during the day. You don’t want to strain your eyes to the point where you can’t keep them open.
Are you a habitual coffee drinker and wonder how certain people in your office make it by without it or don’t even desire a good cup of joe in the morning? While there is nothing wrong with occasional coffee drinking, being dependent on coffee and developing a high tolerance for the effects of caffeine can take its toll over time on your mind and body.
Use these tips to help reduce your caffeine intake, so you can take healthy steps to stay energized throughout the day. You will find that natural remedies for energy will ultimately help you perform better over time than caffeine.