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How to Keep Yourself Awake at Work Without Caffeine

How to Keep Yourself Awake at Work Without Caffeine

Keeping yourself awake at work can be a real challenge when you’re bored, exhausted or sleep-deprived.

But before you reach for that can of Red Bull, bottle of Mountain Dew, or pot of coffee, try these healthy remedies to stimulate your 5 different senses and help you stay awake at work:

Sight – Visual Stimulation

The first thing you do when you wake up is opening your eyes, so your visual stimulation is very important to keeping your energy level high.

1. Maximize your exposure to light.

Your body’s internal rhythm is regulated by the amount of light you receive. The greater your exposure, the more alert you will feel.

Open the shades and let in the sunlight. Step outside or look out the window. Turn on all the artificial lights in your office or around your work space.

2. Exercise your eyes (or give them a break).

Roll your eyes up and down, side to side and diagonally. Rotate them clockwise and then counterclockwise. Squeeze them shut and then open them wide. Do this several times.

Reading and sitting in front of a computer screen for long periods can lead to eye fatigue.

Take regular breaks with deliberate blinking and looking out into the distance.

3. Take note of your environment.

Learn to enjoy people-watching. Observe their activities, speech, body language and interactions with others. Notice the details of building, trees and other objects around you, including their color, shape and size.

By doing this, you’re not only relaxing your eye muscles but also calming your mind.

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Hearing – Auditory Stimulation

What you hear or listen to have direct effect on your brain. This is why we feel so annoyed and sometimes angry when we hear construction noise when we’re working.

4. Engage in conversation.

Talk to a friend or colleague. Trade funny stories. Discuss your business venture, a creative idea, the latest political scandal, or any other topic that interests you.

Practice mindful listening to what you and the other person are saying. Tune into the tone, volume and content of the conversation.

Learn how to practice better listening from this guide:

Why Listen to Reply Instead of Understand Is the Key to Failure

5. Listen to upbeat music.

Try hip hop, rock or jazz to keep you alert. Instrumental, non-distracting music works best.

Sing, whistle, and hum along if you can. Plug in the earphones if you must.

Smell – Olfactory Stimulation

If you’re feeling sleepy and suddenly smell the coffee, you’ll probably feel more energetic. This is why smell is an influential stimulation.

6. Work your nose.

Aroma therapists recommend essential oils of peppermint (to boost energy), rosemary (to build awareness), eucalyptus (to increase oxygen), cedarwood  (to activate your mind), and cinnamon (to improve your reaction time).

If you don’t have essential oils on hand, you can use lotions or burning candles that provide the same scents.

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Citrus like lemons, limes, grapefruits and oranges are also natural olfactory stimulants. Get a whiff of these citrus scents to stay awake.

Taste – Gustatory Stimulation

If you want an energetic day at work, you can’t let your tongue feeling plain and flavorless.

7. Have a good breakfast.

Start off with the most important meal of the day.

Think fresh, light and healthy: bran cereals, wholegrain breads, fruits, and yogurt.

Nix the heavy stuff like sausages, greasy eggs or pancakes.

Need some breakfasts inspirations? Check out these ideas:

20 Healthy Breakfast Choices That Will Save You Time

8. Drink lots of water.

Keep a glass or bottle of H2O near you and sip from it throughout the day. Dehydration can leave you feeling tired, sluggish and sleepy.

So make sure you drink enough water throughout the day. Not sure how much to drink? This can help you:

How Much Water Should You Drink Each Day (and How Much Is Too Much for You)

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Think that you’ve been drinking too little water? Try these friendly reminders:

3 Best Apps To Help You Drink Much More Water

9. Eat energy-boosting snacks.

Nuts and fruits (like bananas, apples and strawberries) are sure bets. Pairings with staying power include baby carrots with a low-fat cream cheese dip; celery sticks with peanut butter; red peppers with hummus; and plain yogurt with granola.

Avoid carb-filled, sugary snacks that make you crash and leave you feeling tired.

Here you can find some healthy snack ideas:

25 Healthy Snack Recipes To Make Your Workday More Productive

Touch – Tactile Stimulation

Last but not least, your sense of touch will make you physically feel more energetic and less stressful.

10. Splash cold water on your face.

Do this in the morning, during bathroom breaks and in the afternoon. Being exposed to cold water pushes your body to adjust and regulate its internal temperature, which in turn keeps you alert.

This works the same as you take a cold shower to increase mood and alertness. Take a look at this article to learn more about it:

5 Surprising Benefits of Cold Showers

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11. Use acupressure.

Apply pressure to, massage, or tap on the stimulation points of your body. These include the top of your head, the back of your neck, the back of your hand (between the thumb and index finger), just below the knee and your earlobes.

Watch this video to learn about the acupressure points you can try:

12. Get moving.

Move away from your chair and stand, walk, run or climb the stairs. Feel the earth under your feet. Stretch and twist. Do jumping jacks, lunges, push-ups and back bends.

And if you need to move more discreetly, wiggle your feet, bounce your knee up and down, scrunch your toes, or cross your legs.

You can also try some simple stretches and exercises at your desk:

Unlike addictive caffeine fixes, these remedies activate your senses, engage your attention, amp up your energy and prevent morning grogginess and afternoon slumps without the side effects or health risks.

Pick a few ways from this list of suggestions and practice them consistently. And when you do this consistently, you’ll soon see the positive results — a more energetic and productive you at work.

Featured photo credit: Pexels via pexels.com

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Last Updated on December 9, 2019

5 Simple Ways to Relieve Stress Effectively

5 Simple Ways to Relieve Stress Effectively

Everyone experiences mental stress at one time or another. Maybe you’re starting a new career, job, or business, or you feel incredibly overwhelmed between work, parenting, and your love life (or a lack of it). It could even be that you simply feel that you have way too much to do and not enough time to do it,  plus, on top of everything, nothing seems to be going the way it should!

Yup, we all experience mental stress from time-to-time, and that’s okay as long as you have the tools, techniques and knowledge that allow you to fully relieve it once it comes.

Here are 5 tips for relieving mental stress when it comes so you can function at your best while feeling good (and doing well) in work, love, or life:

1. Get Rationally Optimistic

Mental stress starts with your perception of your experiences. For instance, most people get stressed out when they perceive their reality as “being wrong” in some way. Essentially, they have a set idea of how things “should be” at any given moment, and when reality ends up being different (not even necessarily bad), they get stressed.

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This process is simply a result of perception and can be easily “fixed” by recognizing that although life might not always be going as YOU think it should, it’s still going as it should—for your own benefit.

In fact, once you fully recognize that everything in your life ultimately happens for your own growth, progress, and development—so you can achieve your goals and dreams—your perception works in your favor. You soon process and respond to your experience of life differently, for your advantage. That’s the essence of becoming “rationally optimistic.”

The result: no more mental stress.

2. Unplug

Just like you might need to unplug your computer when it starts acting all crazy, you should also “unplug” your mind.

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How on earth do you unplug your mind? Simple: just meditate.

It isn’t nearly difficult or complicated as some people think, so, if you don’t already meditate, give it a try. Whether you meditate for 5 minutes, 30 minutes, or 2 hours, this is a surefire way to reduce mental stress.

Meditation has been scientifically proven to relax your body (resulting in less mental stress), while also reducing anxiety and high blood pressure.

3. Easy on the Caffeine

Yes, we know, we know—everyone loves a nice java buzz, and that’s okay, but there’s a fine line between a small caffeine pick-me-up and a racing heart and mind that throws you into a frenzy of mental stress.

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Try giving up caffeine for a while and see how you feel. And, if that’s completely out of the question for you, at least try to minimize it. You might find that lots of your mental stress mysteriously “disappears” as your caffeine intake goes down.

4. Attack Mental Stress Via the Back Door

That’s right: your body and mind are part of the whole being, and are constantly influencing and affecting each other. If you’re experiencing a lot of mental stress, try to reduce it by calming your body down—a calm body equals a calmer mind.

How do you calm your body down and reduce physical stress? A  great way to reduce physical stress (thereby reducing mental stress) is to take natural supplements that are proven to reduce stress and anxiety while lifting your mood. Three good ones to look into are kava-kava, St John’s wort, and rhodiola rosea:

  • Kava-kava is a natural plant known to have mild sedative properties, and you should be able to find it at your natural health food store or vitamin store. It’s available in capsules or liquid extract form.
  • St John’s wort is a natural flower used to treat depression. Again, it’s found at your local health store in capsules or liquid. Because it uplifts mood (enabling you to see the brighter side of all experiences) it helps relieve mental stress as well.
  • Rhodiola rosea is a natural plant shown to reduce stress and uplift mood, and Russian athletes have been using it forever. Like the other two supplements mentioned, rhodiola rosea can be found at your natural health store in capsule or liquid form.

While these supplements are all natural and can be very helpful for most people, always check with your health care provider first as they can cause side-effects depending on your current health situation etc.

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5. Good Old-Fashioned Exercise

This tip has been around forever because it works. Nothing relieves mental stress like running, kickboxing—you name it. Anything super-physical will wipe out most of your mental stresses once the exercise endorphins (happy chemicals) are released into your brain.

The result: mental stress will be gone!

So, if you’re feeling overwhelmed or just plain stressed, try using some of the above tips. You can even print this out or save it to refer to regularly.

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Featured photo credit: Radu Florin via unsplash.com

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