The weather is gradually becoming cooler instead of the hot and humid atmosphere of summer, which inadvertently makes many people feel sleepier, less alert, and find it difficult to concentrate on work or study.
Relying on caffeine to stay awake is no longer a novelty for office workers every morning or early afternoon. However, consuming too many caffeinated beverages can negatively affect your health, not to mention that caffeine addiction can leave you feeling even more fatigued when you don’t consume it.
In addition to reassessing your lifestyle habits, including sleep-wake patterns and activity levels, the following measures can help you feel more alert without relying on caffeine. If fatigue and concentration issues persist alongside chronic sleepiness, you should consult a doctor promptly for appropriate treatment.
1. A Glass of Water
Before reaching for a cup of caffeinated coffee, you might quench your “thirst” with a glass of water. It’s essential to hydrate throughout the day, especially when you first wake up, as your body loses moisture while you sleep. This can help you feel more alert.
2. Exercise
You might be wondering how you can exercise when you can barely get out of bed, your pillow, or your desk. However, scientists emphasize that the intensity of the activity doesn’t have to be vigorous; even light movements can help blood circulate throughout your body—waking up your muscles—to make you feel more alert, even if it’s just 5 minutes of movement.
Walking, short runs, squats, etc., can help you combat morning or afternoon fatigue. If you want to improve your energy levels in the long run, aim for at least 150 minutes of activity each week.
Exercise at any time brings numerous health benefits. (Image: Internet).
3. Nutritional Supplements
Instead of consuming caffeine and refined sugars—which only provide you with a short burst of energy—a healthier approach is to get natural sugars from fresh fruits. This means you can forgo those sweetened coffee drinks for an apple, a few blueberries, or a banana to quickly regain energy that lasts longer. Although all foods provide energy, the more nutrient-rich they are, the better.
Don’t forget that breakfast is the most important meal to kickstart your day. Including some protein and fiber-rich foods can help boost your energy to stay alert and reduce fatigue.
4. Improve Sleep Habits
If you feel tired every morning or afternoon, there may be something wrong with your sleep patterns. You might be experiencing insomnia if it takes you more than 30 minutes to fall asleep several nights a week (especially if this has lasted over 3 months). In addition to consulting a doctor for advice on improving your sleep, you should:
- Avoid alcohol and heavy meals within 2 hours before bed.
- Sleep in a dark, cool room.
- Avoid using electronic screens for one hour before bedtime.
- Establish a consistent sleep-wake schedule every day.
- Get 7 to 9 hours of sleep each night.
Sleep hygiene is crucial for quality sleep and energy upon waking. (Image: Internet).
5. Take a Nap
If possible, you should take a 10 to 15-minute nap every afternoon to recharge your energy for the rest of the day. However, make sure not to sleep longer than 30 minutes and avoid napping after 3 PM, as this can disrupt your body’s sleep-wake cycle and even increase feelings of sluggishness and fatigue upon waking.
6. Reevaluate Your Alarm Settings
If you always feel “startled and awake” after your alarm goes off, consider setting a gentler alarm that gradually wakes you up. Additionally, repeatedly setting alarms just 5 or 10 minutes apart with loud sounds is not the best option for getting out of bed each morning.
7. Don’t Forget to Manage Stress
Even low-level stress persisting over several days can leave you feeling drained and fatigued. Therefore, try managing your stress levels through yoga, exercise, massage, or other self-care routines to relieve the pressures you encounter in life or relationships.
Activities that improve your mood are particularly important, as depression can sometimes be mistaken for fatigue or lack of alertness. When you fail to take good care of yourself, chronic fatigue and stress can have long-term negative effects on your health.
Even light stress over many days can leave you feeling drained and fatigued. (Image: Internet).
8. Get Some Sunlight
Your body has a 24-hour biological clock, also known as a circadian rhythm, which regulates your sleep-wake cycle, including when your brain releases certain hormones and how your organs function at different times.
Breathing fresh air and walking in the sunlight, or simply sitting in the sun for a few minutes each day, can help improve your circadian rhythm, leading to better sleep, easier falling asleep, and reduced fatigue while enhancing alertness during the day.
Research has shown that exposure to daylight and sunlight can improve alertness, work performance, and sleep quality. If you lack time, sitting in the sun for just 15 minutes two or three times a week is enough to boost your vitamin D levels and improve your energy.
9. What Happens to Your Body If You Quit Caffeine?
First, you don’t need to cut caffeine out immediately; instead, gradually reduce your intake by about half. Symptoms you might experience initially when quitting caffeine can include headaches, irritability, restlessness, and difficulty concentrating.
But don’t worry, these signs will disappear within a few days after stopping caffeine. Make sure you drink enough water and take over-the-counter pain relievers if you experience headaches.
Once you adopt healthier activities as replacements, issues caused by caffeine addiction will also resolve, and you will genuinely feel how your body functions without caffeine and experience what it’s like to feel healthy every day.