It may seem like everyone drinks coffee, but a lot of people don't.Coffee can lead to increased anxiety, dehydration and stomach troubles, which is why many people choose alternative methods of getting energy.There are many lifestyle changes you can make to increase your health.If you want to prevent yourself from reaching for that coffee cup, there are some quick fixes that you can do throughout the day.
Step 1: The curtains should be opened.
The environment around us can influence how alert we are.Even though you suffer from seasonal mood changes, natural sunlight can improve your mood.Natural light makes us feel sleepy.Natural light can be incorporated into your workspace or environment.
Step 2: The lights should be turned on.
If you don't have access to natural light, turning on the lights can make you sleepy.It is time to go to sleep when there is dim lighting.You can make yourself more alert and awake by turning on the lights.
Step 3: It's a good way to use aromatherapy.
It's probably not the first thing you think of, but engaging your senses is a proven way to become more awake.There are certain scents that can make you feel refreshed and focused.If you want to make your environment smell better, buy a candle or air freshener.You can buy essential oils at a health food store.Stay away from the flowers.These scents promote relaxation and sleep.
Step 4: You need to organize your space.
A disorganized space can drag you down.Having a clean space can make you feel more proactive and less tired.
Step 5: Listen to music.
It's a good idea to have music in the background while you're doing something.Studies show that music can make you feel better.You can put on some energetic tracks if you are not listening to music.If you can't concentrate on words, play music or nature sounds.Put your feet together.Following along with the music will engage your body and make you feel more alert.Nature sounds can act as white noise and stop you from paying attention to what's going on around you.You will feel more awake and present because you will be more focused.
Step 6: Take a break from the screen.
If you have a desk job or are a student, you spend a lot of time in front of the computer screen.Taking time to do something else away from your screen will give your eyes a break.If you are watching TV, take a break.If you can't leave, look for a spot in the distance.It will make your eyes feel less tired and strained by relaxing your eye muscles.
Step 7: It is a good idea to take a stretch break.
You should get up every now and then to stretch if you are sitting down for long periods of time.Stretching increases blood flow and can give you a boost of energy.Stretching for thirty seconds at your desk can increase your energy level.One way to stretch is to clasp both of your hands behind your back, and then raise your arms as high as you can.This stretches your back.If you want to stretch your neck, tilt your head to the side.You should alternate with the other side.Touching your toes is a good way to get blood flowing.
Step 8: You should go outside.
If you've been inside all day, take a break and go outside.A brisk walk gets your blood flowing and sunlight and fresh air are great ways to relax.A few minutes is all it takes to give you a boost.
Step 9: Take a break.
Take a quick nap if you're sleepy.It is recommended that you take a 20-minute nap.Longer naps can take you into deeper sleep and make you feel worse off when you wake up.Take the amount of time you have into account.Remember to set your alarm.You could over sleep if you didn't.Try to sleep in the morning or early afternoon.It could affect your sleep at night if you nap in the afternoon.
Step 10: Take a break.
Breathing increases blood oxygen levels and makes you alert.You are more present and aware when you focus on breathing.Stand or sit in a chair.Your abdomen has enough room to hold deep breaths.With your mouth closed, inhale through your nose.The breath should be held for a few seconds.The breath comes out slowly if you breathe out with your lips pursed.You can inhale and exhale through your nose, keeping your mouth closed.Stimulating breath is a yoga technique.
Step 11: Take a shower.
It's a good idea to take a cold shower.If you have time in your day, hop in the water for at least three minutes.A cold shower can be a shock to the system and will make you sleepy.Put on a shower cap if you don't want to wet your hair.If you can't take the time to shower, go to the bathroom and get some cold water on your face.It makes you more alert.
Step 12: Don't skip breakfast.
This mistake can affect your wakefulness throughout the day.Think of your body as a car.Breakfast gives you the energy you need to start the day.Don't eat breakfast items like donuts or muffins.Eggs, oatmeal, or yogurt are high in protein and can be eaten for a breakfast.
Step 13: Drink plenty of water.
Doctors recommend drinking 8 glasses of water a day.Water has many benefits, but they include making you more sleepy.Before eating salty or dehydrating foods, make sure to drink water.When you're tired, you can use water as a quick fix.If you are tired, try drinking a glass of water.
Step 14: Do not eat candy.
It's tempting to eat a piece of candy.It is possible that candy will make you feel worse.You can eat an apple or banana instead of candy.The sugar in fruit does not cause a sugar crash like candy does.
Step 15: Eat a lot of complex carbs.
Grains like whole grains give you a lot of energy.They are better than sugar and soft drinks because they give you long- lasting energy with no crash.Green vegetables, potatoes, beans, corn and lentils are examples of complex carbohydrates.
Step 16: Don't eat too much.
There are food comas.Eating too much can make you tired.It's normal to have a little lull in energy after lunch, but you can manage it by eating healthy and not overdoing it with portion size.Bring food from home to watch your portion size.If you know how much you are eating, you won't make bad food decisions.It can save you money as well.
Step 17: It's a good idea to exercise regularly.
Exercise is good for your energy level if you do it on a consistent basis.Try to exercise at least three times a week.People who are inactive can improve their energy levels by 20% by exercising regularly.
Step 18: Do low-intensity exercises.
If you need a burst of energy, do exercises that will put you in the low to moderate heart rate range.You run the risk of tiring yourself out if you go all out.Brisk walking and biking are exercises that help with energy levels.
Step 19: It is possible to fit exercise into your daily life.
You should take the stairs instead of the elevator.Bike to work.Try to incorporate some exercise into your daily routine.Integrating your exercise into your daily life will help you feel more energetic on a day to day basis and will make exercising less daunting.When you start to feel sleepy, it's even better to do these activities.When you are tired, getting your heart going can give you a kick.
Step 20: Drink tea.
Tea is a good alternative to coffee for its health benefits.It has less energy than coffee, depending on the type.Black tea has a higher amount of caffeine than coffee.If you want to have the same level of energy as coffee, drink a couple cups of black tea in the morning and throughout the day.Tea is less dehydrating than coffee.Reducing the risk of heart disease is one of the health benefits.Teas with no added sugar are better than bottled teas.Sugar causes sugar crashes about 20 minutes after you consume it that can make you feel tired.
Step 21: Energy drinks are good for you.
Energy drinks are formulated to make you feel more alert.The average serving of the most well-known energy drinks contains around 80mg of caffeine.If you are in a hurry, there are energy drinks that come in shot form.If you are watching your weight, many of these drinks come in low- calories versions.
Step 22: Natural energy drinks are good for you.
Along with the more well-known ones, many supermarkets now offer more natural energy drink options.If you are careful about using only natural ingredients, these may be a better option.If you don't like the taste of most commercial energy drinks, they offer a different taste alternative.If you want to stop getting the caffeine jitters, try drinks that contain the ingredient guayusa, which is a natural source of caffeine.These products can be found at Whole Foods.Try drinks made with Yerba mate.There are several energy drinks made with an infusion of Yerba mate, which is traditionally a South American tea.The average amount of caffeine in these drinks is 140.
Step 23: Take the pills.
It is possible to get a quick and convenient caffeine fix by taking caffeine pills.The amount of caffeine in many pills is 100.When taking these pills, make sure to follow the directions on the box or bottle.
Step 24: Get at least 7 hours of sleep.
If you want a lifestyle change or less of a quick fix, make sure you get enough sleep at night.Adults need 7 hours of sleep.Children 7-13 need 9-11 hours, while teenagers need 10-16 hours.
Step 25: Make sure you get a good night's sleep.
Interrupted sleep can affect you the next day.Put your phone on a setting that won't wake you at night.You should consult your doctor if you wake up multiple times a night.
Step 26: You should not set your alarm too early.
Many people snooze several times before they wake up.You should not set an alarm at a time that is too early for you to wake up.You won't be getting a good night's sleep once you wake up that first time.It's a good idea to consider that before you set your alarm.
Step 27: When your alarm goes off, get up.
If you don't get out of bed for a while, keep your eyes open.Hitting the snooze button hurts more than it helps.Every time you fall asleep after hitting the snooze button, you start a new sleep cycle that will wake you up.It makes you feel more sleepy when you get out of bed and can affect you the rest of the day.
Step 28: There needs to be a consistent sleep schedule.
Try to wake up at the same time every day.Don't sleep in too much on the weekends.Our bodies keep an internal clock and rhythm when we have a consistent sleep schedule.Without consistency, our brains get confused about when to sleep and wake up, and we may feel sleepy at the wrong times.