Tips to Stay Awake at Work without Coffee
Caffeine-free ways to stay alert and energised throughout the day
Going caffeine-free or at least reducing caffeine intake is definitely worth considering for its health benefits. Some of the changes you would observe when you give up caffeine include less anxiety, better sleep, fewer bathroom breaks, balanced hormones for women, better absorption of nutrients such as calcium, iron, and B vitamins, stronger and whiter teeth, and lower blood pressure.
Plan your meals well
The food on your plate can be the deciding factor between a sluggish and a supercharged day. Many people skip breakfast and opt for a quick fix because they’re in a rush but a hearty breakfast gives you the energy you require to focus at work or school. Always ensure you’re eating a balanced mix of nutrients, and try to include protein and complex carbs in every meal. Wholegrains, nuts, vegetables and lean protein are all great options. The key here is to aim for balanced blood sugar levels so your energy will be consistent and you’re less likely to feel sluggish throughout the day.
Exercise
Research suggests that regular exercise can give adults a significant and lasting energy boost. That’s because exercise increases endorphin levels and improves overall cardiovascular health. It is recommended that 150 minutes of moderate aerobic activity spread across 3 – 4 days every week, will lead to better endurance and increased ability to concentrate at work.
Converse with your colleagues
Get up from your office chair every now and then to interact with your colleagues in person instead of via email. Besides work matters, take an interest in your colleagues’ wellbeing or trade funny stories. Having a laugh can boost energy levels. Even introverts get a mood boost from social contact. Interacting with those around you and engaging in conversation will get your mind moving and make you feel more energised.
Get some sun
Research shows that sunlight exposure triggers the brain’s release of serotonin, a hormone associated with boosting mood, while reducing the production of excess melatonin, a hormone which makes you feel sleepy. Try to spend at least 30 minutes a day outside in the sun. Aside from its mood-boosting effects, daylight can also help you sleep better at night. Early morning light is said to help reset your biological clock each day – it tells your เล่น UFABET ผ่านมือถือ สะดวกทุกที่ ทุกเวลา brain to wake up when you need to, and keeps your biological clock on track so that you can get to sleep at night.
Breathe deeply
Breathing deeply shuttles more oxygen to various parts of your body, which can improve circulation and boost your dipping energy levels. While you’re seated, place your hands over your stomach and breathe into your tummy so that your hands rise and fall with your breath. Breathe in deeply through your nose and let your belly push your hand out. Then breathe out through your mouth, with your lips pursed as if you were whistling. Do this for 10 full breaths. Deep breathing also decreases stress and anxiety, which in turn helps to boost your immune system, keeping you healthy and strong.