Caffeine is a natural stimulant which helps you stay alert and prevent the onset of tiredness, but consuming too much of caffeine can lead to less desirable effects like headaches, confusion, and high blood pressure. Many of us rely on a morning cup of coffee or a jolt of caffeine in the afternoon to help us get through the day, but what if we give you ways in which you can keep your energy levels high without caffeine? Sounds great right!
Here are a list of things you can do to keep your energy levels high without caffeine.
1. Prioritize your Sleep
Let’s start with the basics. If you’re constantly battling fatigue and sleepiness, it might be time to evaluate your sleep habits. Studies show that around 30% of adults suffer from sleep issues. Lack of adequate sleep can significantly lower your energy levels and alertness during the day.
2. Avoid Electronics Before Bed
The blue light emitted by electronic devices can interfere with your body’s natural sleep patterns, leading to sleepiness and fatigue during the day.
Your circadian rhythm, or internal body clock, regulates the sleep-wake cycle. It also impacts energy levels and alertness. Blue light from electronic devices disrupts the circadian rhythm. Avoiding screens for at least an hour before bedtime allows your body to prepare for sleep naturally. This can result in a more restorative night’s rest and provide the right energy boost for the next day.
3. Exercise Consistently
Regular exercise can offer a significant energy boost. It may seem counterintuitive, but moving your body can reduce fatigue and increase energy levels. A University of Georgia study found that performing 20 minutes of low-intensity exercise 5 times a week, could decrease fatigue by up to 65%.
When you exercise, your body releases endorphins, chemicals in your brain that act as natural painkillers and mood elevators.
Not only does exercise help increase your stamina, but it also improves sleep, and helps reduce lethargy.
4. Stay Hydrated!
Fatigue and decreased attentiveness are two symptoms of dehydration. So, make sure to drink water regularly. Studies show that even mild dehydration (1-3% loss of fluids) seriously affects brain and cognitive functions as well as a massive dip in energy levels making you feel more lethargic. A simple glass of water can do wonders in reviving your energy levels.
Water is a caffeine-free way to help your body stay hydrated and maintain a balanced diet. It helps in transporting nutrients and oxygen in the blood, keeping your blood sugar levels stable and providing your body with the energy it needs.
Plus, water is essential for the digestion of carbohydrates (carbs) and protein, the primary sources of energy in your diet. When you’re well-hydrated, these nutrients are easily broken down into glucose and give your body a quick energy boost.
5. Establish A Routine
Establish a routine to manage your energy levels better throughout the day. A routine can help your body understand when it’s time to be alert and when it’s time to rest.
For instance, try to wake up and go to bed at the same time every day. This can help regulate your body’s internal clock and may help you sleep better and feel more energized during the day.
6. Get some sunlight.
Vitamin D is often called the ‘sunshine vitamin’ because our bodies produce it naturally when exposed to sunlight. But did you know that it also plays an important role in boosting our energy levels? Exposure to sunlight also helps in resetting and maintaining your internal clock.
Sunlight is a natural source of vitamin D, which helps maintain energy levels and combat fatigue. Try to get outside for at least 15 minutes each morning. If you can’t, consider using a light therapy lamp.