Some days of the work week can feel like a case of the Monday’s. Whether you just got too little sleep watching the latest show or were up late catching the game, we’re going to help you in staying awake at work without coffee. While coffee has a plethora of health benefits, there may be good reason to avoid its consumption.
Staying awake, and being energized and productive, at work can be challenging at times. However, learning how to overcome any feelings of tiredness and lethargy can significantly increase your chances at a promotion and at moving up the career ladder.
Staying awake at work without coffee, particularly the first few days abstaining, can be extremely difficult and challenging. Coffee has addictive properties stemming from the caffeine content. When you drink a cup of coffee, which contains caffeine, it is quickly absorbed in your gut and travels to your brain. Once it reaches your brain, the caffeine has a stimulating effect on your brain cells.
This stimulating effect has two direct functions. The first, is that it prevents your brain cells from signaling to your body that you are tired. The second, is that it causes your body to release additional natural stimulants and boosts their effects.
If you are looking to quit coffee and caffeine, there are two main ways to do so. The first is to gradually wean off of the substance by slowly reducing the amount of caffeine intake. This can be done by reducing the caffeine amount in coffee by 10-30 mg per day until you reach 0.
The second, and more drastic, is to cut off any consumption. This can be substantially more difficult and can produce caffeine withdrawal symptoms. These symptoms can include headaches, irritability, lethargy, constipation, and even depression.
Drink Plenty of Water
Water has substantial health benefits. But what you may not know, is that water is actually a great source to stay awake and focused throughout the day. The reason? Water helps to keep you hydrated, which counteracts the effects of dehydration which may cause difficulty focusing and lethargy.
Dehydration can also induce headaches, sleepiness, and difficulty concentrating. By drinking a glass of water, you rehydrate your blood cells, allowing for them to transport oxygen and other key nutrients to your cells. This will boost your energy and feelings of productivity.
Try to Get Better Sleep
While seemingly an obvious answer, a majority of people admit to not getting enough hours of sleep per night. Per the Centers for Disease Control and Prevention,the American Academy of Sleep Medicine and the Sleep Research Society recommends that adults aged 18–60 years sleep at least 7 hours each night to promote optimal health and well-being.
Nearly 1 in 3 Americans admit to not meetings these recommendations. A healthy sleep schedule and routine can be beneficial in preventing cancer, reducing stress, improving memory, and increasing alertness. These benefits can be especially helpful in the workplace, particularly if you are having difficulty staying awake at work without coffee.
Watch Your Lunch
Alright, not literally. But there is growing evidence that the food we eat can have a direct effect on lethargy and feelings of laziness and tiredness. An easy way to beat these feelings is to be mindful of what you put in your body. Processed foods, large carbohydrate dense meals, and chips can all have negative effects on your body.
To help stay awake at work, look to foods which are beneficial to beating fatigue. These include foods such as fresh fruits and vegetables, lean proteins, nuts and seeds, and bananas. These foods will help you feel supercharged throughout the day and help to stem off the effects of tiredness.
Get Some Sunlight
Natural sunlight has a slew of health benefits and properties. When natural sunlight hits an individual’s skin, it triggers the production of Vitamin D. Vitamin D is a crucial vitamin for overall health and wellness, including in lowering blood pressure, protecting against cancer, and improving brain function.
If you do not have direct access, or limited access to, direct sunlight, you may consider opting for Vitamin D supplements. These supplements, while not as beneficial as direct sunlight, can provide you with the essential vitamin and health boosts. Amazon is a great resource for these vitamins and supplements.
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Take a Quick Walk
Feelings of tiredness, lethargy, and fatigue can be caused from decreased movements. A great, and relatively simple, way to combat this is to take frequent, short trips and walks. This can include walking around the corridors of the office or taking a walk outside.
Similarly, making small changes can have considerable effects on your body. Rather than opting for delivery, try to go out and pick-up your lunch order. If you live in a city where you can walk to a restaurant for lunch, do so. These changes will help you to feel more awake and the activity will make your brain more active.
Drink Less Alcohol
While many people find that alcohol helps them to fall asleep faster, alcohol can actually decrease the quality of your sleep. This reduction I quality can make you feel more tired and sluggish throughout the day. Alcohol has been found to disrupt your sleep schedule, so reducing your intake can help you to feel less tired and more productive throughout the day.
Staying awake at work without coffee requires some changes to your daily life. While these changes aren’t too dramatic, they can substantially increase your health and wellbeing throughout the day. Keeping, and sticking to, a sleep schedule can be one of the easiest and most beneficial changes.
In addition, eating healthier, less processed foods has been shown to have substantial benefits. A reduction in overall alcohol intake can help normalize your sleep schedule and reduce any disturbances it may cause. Lastly, be sure to drink plenty of water and fluids to energize your body and mind.