Let’s face it — we’re all tired. Between the pandemic that never ends and the struggle of severe work-life imbalance, getting up in the morning can be a huge challenge. But you’ve got to keep swimming, so you do the only thing you’ve always done: You reach for that sweet, sweet nectar called caffeine. After all, if you snooze you lose, right?
Wrong. While one cup (or three) of black coffee a day can be good for brain and liver health, relying on caffeine all day, every day — especially carbonated beverages like soda — can actually be getting in the way of much healthier solutions.
“When people are reaching for caffeine as a pick-me-up to get through the day, the underlying cause of that fatigue needs to be addressed,” says osteopathic physician Sandra Darling, DO.
It’s normal to struggle a little the day after a rough night’s sleep. But if you’re experiencing chronic fatigue every day, reaching for caffeine without making any other lifestyle changes is like slapping a bandage on a bullet wound.
“When you’re skimping on sleep and burning the candle at both ends, it can feel like you’re running yourself into the ground,” says Dr. Darling. “You compensate with caffeine, sugar and processed snacks to get a burst of energy. You’re probably feeling wired but tired. Essentially, you’re getting a false sense of energy from the caffeine.”
How to stay awake without coffee or caffeineQuitting caffeine is hard, especially if you’ve been relying on it for months (or even years). But there are a number of things you can do to actually address the fatigue you’re trying to fight off without relying on caffeine to get you by. Here’s how you can stay awake without it.
1. Grab a glass of waterFulfill that thirst before you do anything else. You should be drinking water all day, but your body is typically dehydrated when you wake up, so this is something you should do first thing in the morning.
“You probably haven’t had any fluids for the last eight hours, so the best thing you can do is drink a glass of water first thing in the morning,” advises Dr.
Darling. “That can actually help you feel more awake.”
You’re probably thinking, How can I think about working out if I can barely get out of bed? But you don’t need to go hard on the treadmill to benefit from a little exercise in the morning. Do five jumping jacks, go for a walk around the block, jump on the elliptical for 15 minutes or do a couple of squats. When you get your body moving, you get that blood flowing, and waking up your muscles with even a small stretch will help you feel more awake.
“I’m a big advocate of doing something, even if it’s just for five minutes,” says Dr. Darling. “Most people can’t fit in a 30- to 60-minute workout in the morning, especially if they’re tired and want to get as much sleep as possible. But doing even the smallest amount of activity in the morning is energizing and can help you to wake up.”
This goes for midday workouts, too. Go for a short walk, outdoors if possible, to fight off afternoon fatigue.
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If you’re looking to improve your energy for the long haul, Dr. Darling suggests doing at least 150 minutes of physical activity each week. Regular exercise can lead to big improvements in your overall health, too.
3. Pile on the nutrients“Instead of consuming caffeine and refined sugar, which give you a brief moment of energy followed by a crash later, a healthier approach is to eat some natural sources of sugar like fresh fruit,” says Dr. Darling. This means you can skip those vanilla lattes and snag an apple, some blueberries or maybe even a banana for a quick pick-me-up.
And don’t forget about the most important meal of the day: When you have breakfast, include some protein and fiber-rich foods for an added boost of energy.
4. Improve your sleeping habitsYou might think this is a bit too on the nose, but if you’re feeling tired, chances are there’s something off about the way you’re sleeping.
You might have insomnia if it typically takes you longer than 30 minutes to fall asleep, or if you’re awake in the middle of the night for more than 30 minutes at a time a couple of nights a week (especially if it’s been happening for more than three months). In this case, you should be evaluated by a healthcare provider, but there are other things you can do, too, to improve your sleeping behavior:
This last one is important: On average, you should get seven to nine hours of sleep each night, so fine-tuning a sleep-wake schedule can help you create a space so you can pull that off. If you go to bed each night and wake up around the same time each day, your body will start depending on that schedule, which can improve insomnia.
“If you’re constantly feeling tired, sleep has to be a priority,” Dr.
Darling stresses.
This may feel like cheating the system, but it works. If you can power nap for 10 to 15 minutes at a time, you can jumpstart your body’s battery to get you through the rest of the day. Make sure you avoid naps that are longer than 30 minutes and avoid sleeping after 3 p.m., which will throw off that sleep-wake schedule you’re working on.
6. Revisit your alarm settingsWaking up to the sound of a nuclear alarm might feel like a quick solution to jumping out of bed bright-eyed and bushy-tailed, but no one likes feeling jarred awake. Some alarm clocks and smartphone settings wake you up gradually, and you can even look into getting LED lights that mimic a sunrise for a more peaceful approach to getting out of bed.
“It’s a really gentle way to wake up and a much better way to start your day than a blaring alarm at 6 a.m.,” says Dr. Darling.
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7.
Manage your stress Even low-grade stress for days on end can leave you feeling exhausted. Try managing your stress levels by turning to yoga, regular exercise, massages or other self-care routines to break up the slog that’s holding you back. Activities that boost your mood are important, especially because depression can sometimes be mistaken for fatigue. Plus, the more you do the things you love, the more driven you’ll feel.
“Self-care practices make a big difference in our energy and vitality,” notes Dr. Darling. “When we don’t practice self-care, fatigue and chronic stress will slowly catch up with us.”
8. Meditation can improve mindfulnessSpeaking of managing your stress, meditation is one specific way to clear your brain so you’re more aware and can think more clearly.
“The goal of meditation is to be in a state of wakefulness,” says Dr. Darling. “Your brain is very alert but also relaxed, allowing you to feel more present in the moment.
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Your body has a 24-hour internal clock known as the circadian rhythm. This controls your body’s sleep-wake cycle, including when your brain releases certain hormones and how organs operate at different times. By getting some fresh air and walking in the sun, or even sitting outside for a few minutes each day, you can improve your circadian rhythm, which also helps you get better sleep.
What if you experience caffeine withdrawal?You definitely don’t have to cut caffeine out cold turkey. You could start by weaning yourself off slowly or cutting your caffeine intake in half. But, if you do decide to go all-in on cutting caffeine, you may experience symptoms of withdrawal like headaches, irritability or jitteriness.
“Those symptoms will usually resolve within a few days after stopping caffeine,” says Dr. Darling.
Make sure you stay hydrated and take ibuprofen (Advil®) or acetaminophen (Tylenol®) for headaches.
As you pick up healthier behaviors and those symptoms stop, you’ll start getting a real sense of how your body operates without caffeine — and you may be surprised by how well you feel without it.
“We do the same things every day. We get into our routines and habits and we often don’t realize how these behaviors are affecting us,” says Dr. Darling. “It’s worthwhile to take a look at what your life could be like without relying on caffeine. The key to success is creating healthy routines that naturally give us energy.”
Whether you prefer espresso, tea or energy drinks, caffeine can feel like an important part of our daily routines. That isn’t necessarily a bad thing—a visit to the coffee shop can be part of your self-care plan or a way to catch up with friends. However, if you’re still feeling tired or sluggish, here are a few tips to help you stay energized throughout the day while curbing your caffeine intake.
Eating regular meals or snacks can help us maintain our energy. When we allow our bodies to become overly hungry or fatigued, we tend to crave carb-rich foods. While sweets, crackers or pasta may satisfy our cravings and give us a small burst of energy, they can also leave us feeling groggy after the fact. Instead, try to prepare snacks in advance that include a combination of carbs, protein and fats. Here are some ideas of satisfying snacks to keep you alert throughout the day:
Eating a variety of nutritious foods can help us feel fuller and more energized for longer.
When we move our bodies, we tend to get a rush of adrenaline, which can help us feel more awake and alert. Don’t worry about committing to a full-blown workout that will make you sweat.
Taking a walk, going at an easy pace on the elliptical and stretching can all help you get your blood pumping. Try to schedule a workout at The Rec, take a lap around the block or go for a casual bike ride between classes. Moving your body will help you feel better, and it can serve as a small break from studying.
Tip: Try to avoid exercising or moving your body late at night or before you go to bed. This can make it more difficult to fall asleep (and stay asleep).
Smell has a powerful effect on our minds. If you’re looking for an easy caffeine substitute, aromatherapy may just be the next best thing. By mixing different essential oils together, you can create your own customized scent to help you feel energized, focused or relaxed. Here are some combinations to try if you want to feel more energized throughout the day:
Essential oils: Lemon, eucalyptus and/or peppermint
How to use:
Tip: Students can get free sample-sized aromatherapy bottles from the Figueroa Family Wellness Suite on the 3rd floor of Wardenburg Health Center or stop by the Apothecary Pharmacy to purchase full-sized bottles.
If you’re feeling tired or groggy during the day, consider taking a short nap between classes. Napping for 15 to 30 minutes has been shown to help improve mood, focus and alertness. Opt for a quiet place to hit snooze or visit one of our Relaxation Stations to sleep in a specialized nap pod. Relaxation Stations are available for free and are located on the main floor of the Student Recreation Center as well as the 3rd floor of Wardenburg Health Center.
While these quick fixes can help us in the moment, building long-term habits can help us feel more energized on a regular basis.
Set yourself up for long-term success by getting 7 to 9 hours of sleep each night. If you’re a night owl, it can be helpful to create a relaxing nighttime routine to help you wind down at the end of the day. For instance, try putting your phone and computer away at least one hour before you plan to go to bed. Electronic devices can stimulate your brain and make it more difficult to relax (and sleep). Instead, opt for activities that can help your body calm down, like reading a book, listening to meditations, taking a shower or stretching.
There are a number of resources available to help you get a better night’s sleep and manage related issues, like stress or anxiety. Here are a few to try:
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An office worker does not live on caffeine alone
Do you put matches in your eyes? One of the promises you made to yourself for the new year was to drink less coffee? Ready to fall asleep right on the keyboard? This article is for you.
Heed these recommendations, and you will no longer have to depend on the coffee machine.
1. Go for a walk
Research has shown that a 20-minute walk can help reduce fatigue and improve tone. Low-intensity exercise is more effective than high-intensity exercise in reducing fatigue - so you don't need to do race walking for a walk to be beneficial. Just 20 minutes should be enough to restore energy levels. Another plus of this method is that people who regularly receive physical activity sleep better. And not at work!
2. Load your ears
Music while you work is said to help you stay alert and increase your concentration levels.
Find comfortable headphones (no speakers if you work around other people) and music that best contributes to your productivity. For some it's Bach. For some it's Lady Gaga. This is a purely individual thing. Your musical preferences may even depend on the task you are working on at a particular moment.
3. Unload your eyes
If you do not give your eyes a rest from the computer from time to time, this can result in a headache, pain in the eyes, and increased fatigue. Treat your eyes with small, regular pauses.
Approximately every 20 minutes look into the distance for 20-30 seconds. This helps to relax the eye muscles and prevent eye fatigue. For example, go to the window and look into the distance - there is probably a more fascinating view than the opposite wall.
4. Snacks
If you sit huddled in front of a computer all day, your neck will definitely hurt. And this will just as certainly lead to a feeling of stiffness and exhaustion. Try to stretch from time to time to untie this knot.
You don't have to be a yogi to benefit from stretching. Trapezius exercises are ideal for relieving your shoulders. Just try to make sure that at this moment there are no colleagues nearby. Why? Well, judge for yourself.
In a sitting or standing position, you need to raise your shoulders to your ears, squeeze as hard as you can, and hold in this position for one to two seconds. Then relax, lower your shoulders and take them back. Repeat eight times. It is unlikely that you want to see your photo in this position in a corporate blog.
5. Replenish your energy with healthy foods
A long, heavy meal can make you sleepy. Try to eat small meals throughout the day, focusing on healthy foods.
Instead of raiding the vending machine for chocolates and chips, take something useful from home to the office: nuts, fruits, vegetables. And instead of one big meal, stretch them out all day in small portions.
6. Wash your face with cold water
Nothing helps you wake up like cold water on your face. Why do you need coffee if there is water. Also, remember to drink more fluids throughout the day. Sufficiently high fluid content in the body helps to increase oxygen levels, which maintains energy and concentration.
What are your ways of waking up?
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October 1, 2020Tips
Discomfort, coffee with chocolate and trolling will help you stay awake until the morning.
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Getting ready for bed usually involves a sequence of activities: putting on pajamas, drinking milk, reading a book. For ordinary days, this is an advantage: the body immediately understands that now you are going to bed. If you need to stay awake, these habits are best avoided.
A slight hunger will keep you awake, as you are supposed to be active in order to get your own food.
Do not change into pajamas, even if they are very comfortable. Wear something you can't sleep in, like brand new, unworn jeans. Another helper will be shoes with laces. It will not give you the opportunity to "just lie down for five minutes." Unless, of course, you are used to falling asleep in your shoes every Friday.
Avoid sofas and beds If you are very sleepy, you will fall asleep even on a hard chair with nails sticking out in some places. A soft bed will not leave you a single chance to hold out until the morning. Therefore, choose not the most comfortable seats.
Studies have shown that bright light suppresses Suppression of sleepiness and melatonin by bright light exposure during breaks in night work sleepiness. Turn on the overhead light, sconce, table lamp. It is impossible to overdo it in this matter. True, you should not pull this trick at parties: other visitors to a nightclub may be dissatisfied with the lights suddenly turned on.
Find a person with a questionable position on Facebook* and try to convince him. You can sincerely argue or frankly troll, but the effect will be the same: from indignation, you will not only fall asleep - you will not be able to sit still.
Get enough sleep the day before Not the most unexpected, but working way. A sleepless night the day before leaves you virtually no chance to be productively awake. Unless, of course, you flew from the future to save John Connor. Therefore, before a strategically important night, sleep as hard as you can.
Caffeine does suppress Sleep and Caffeine drowsiness. True, there are nuances of drinking coffee, depending on how you want to spend the morning. If you drink it too actively, there is a risk that you will be too alert even when it's time to go to bed. If you drink just a little bit of coffee, you will easily fall asleep when the caffeine leaves your bloodstream.
Instead of trying to pinch yourself to stay awake, outsource this activity. Eat a portion of spicy, burning food. It will irritate the mucous membrane in your mouth enough to make you forget about sleep.
Load up on fast carbohydrates On a sleepless night, the very property of fast carbohydrates that adherents of healthy eating scold them for is useful: they quickly break down into simple sugars and provide a strong, albeit short-term burst of energy. So ignore the advice of grandmothers "do not eat sweets at night, otherwise you will not fall asleep" and stock up on sweets.
Keep an eye on your level of fatigue, as the energy will leave your body just as quickly: as soon as you feel tired, it's time to take another bite from the chocolate bar.
Rinse face and wrists. Cold water is a kind of stress for the body, and therefore it will inevitably cheer up to eliminate discomfort.
According to research on Chewing can relieve sleepiness in a night of sleep deprivation., chewing will keep you awake. The brain receives a signal that food is on its way to the stomach, and does not allow the body to relax in anticipation of a portion of energy.
In general, you can chew anything, but chewing gum will be a longer-lasting option than food.
Dehydration can make Water, Hydration and Health tired, so listen carefully to your body's signals of thirst. The advice has an added bonus: Have you ever tried to sleep with a full bladder?
Physical activity is invigorating, and if you get up every hour and do 15 squats or push-ups, this will significantly prolong the period of wakefulness. But jumping is better to avoid, although communication with the police squad, which the neighbors will call because of the noise, can invigorate better than any squats.
Surely there are puzzles that make you forget about everything in the world. For some, these are puzzles, for others - a new level of computer games. If you choose a movie or game, it is better that they are new to you and that you have to carefully follow the twists and turns of the plot.
