Healthy sleep hygiene means creating routines and habits that help you get good sleep consistently. Practice good sleep hygieneĪnother downside to long naps is that they can affect your overall sleep hygiene. But laying down for 15 to 30 minutes can provide benefits like higher energy levels, decreased sleepiness, and improved cognitive function. Napping for too long tends to produce sleep inertia, that groggy, tired feeling you might experience after waking up in the morning. Speaking of sleep, when done correctly, a nap can give you that extra energy that you might look for in a cup of coffee. Mind-body practices like yoga and tai chi may also relieve stress and improve sleep quality.
Strategies like meditating and building your support network can help you manage stress. So now is a good time to combat the negative effects of stress. Stress and fatigue may be linked, and Americans report more stress than ever. So an afternoon walk outside could be the pick-me-up you need to get through the rest of the day. Spending time outside is known to improve your mood and enhance cognitive function. Sitting in the sun for just 15 minutes two or three times a week is enough to boost your vitamin D.Īnd if you can spare more than 15 minutes, you’ll gain even more benefits. Research has shown that exposure to daylight and sunshine may improve alertness, performance, and sleep. Soaking up the sun is a great way to get more vitamin D, an essential nutrient with many benefits, including increased energy levels. And it's good for your brain, helping you feel sharper while reducing your chance of cognitive decline.
#Ways to feel awake pro#
So you don't have to be a fitness pro to get a boost.Įxercise improves your cardiovascular health, which helps your body function more efficiently. That includes low-intensity aerobic exercises like walking. But studies show that regular workouts can reduce fatigue. If you're already tired, the motivation to exercise might not come easy.
Grab healthy meals and snacks such as fruit, vegetables, and lean protein to increase energy levels. And while all food provides energy, the more nutrient-dense, the better. Studies show that certain foods, like bananas and avocados, can help sustain energy. To get your day started with a caffeine-free boost, try trading your morning cup of coffee for a piece of fruit. Plus, staying properly hydrated can help you sleep better, so you’ll feel more rested throughout the day. So if you’re not drinking enough water, you may suffer from low energy. Sluggishness can be a symptom of dehydration. There are many healthy alternatives to caffeine that can provide an effective energy boost. What are the best ways to stay awake without caffeine?Īs popular as it is, you don’t need caffeine to stay energized. If you want to cut back on caffeine for any reason, research supports several caffeine alternatives to help you stay awake. Some people find that even a little bit of caffeine causes symptoms like a racing heart, insomnia, and nausea.
However, caffeine tolerance is different for everyone. According to the FDA, you can safely consume 400 milligrams a day, which is around four cups of coffee. So it’s a popular way to reduce morning grogginess and boost mental stamina during a long work day.īut there is such a thing as too much caffeine. The stimulant –– which occurs naturally in coffee beans, tea leaves, and other plants –– can make you more alert. In fact, research suggests that roughly 80% of adults in the U.S. If you’re like most Americans, you use caffeine to stay awake.
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