Advertising
Advertising

7 Caffeine-Free Ways to Increase Alertness

7 Caffeine-Free Ways to Increase Alertness

    Do you need caffeine to get through your day? I’ve experienced every over-the-counter wakefulness supplement produced before 2007 (when I smartened up) and can promise you that it all has the same effect: A brief period of increased alertness is followed by a dramatic increase in lethargy (a crash) or anxiety and fidgeting. Consume enough caffeine combined with whatever jungle juice is in vogue and you’ll eventually turn into an over-clocked grouch.

    Perhaps you already are? You don’t have to be. Here are 7 ways to increase your alertness and subsequent productivity without reaching for that 6th cup of coffee before lunch:

    Advertising

    1. Drop Napping

    A quick version of the power nap, a drop nap takes only a few minutes and will usually give you enough of a boost to get through the last few hours of work. How to do it? Sit in a comfortable chair and hold something in one hand that, when dropped on the floor, will make enough noise to wake you from a shallow sleep. Hold the object you’ve chosen so that it will drop to the floor when you relax your hand and let yourself fall asleep. As soon as you fall asleep the object will drop and you’ll wake up with a boost of alertness. If you’ve ever fallen asleep for a few seconds while driving you already know what it feels like to wake from a drop nap!

    2. Micro projects

    A micro project is any small project that can be completed in a very little time. Taking a few minutes away from your sleep-inducing labor to work on a small project of your own can provide the excitement and immediate fulfillment needed to get your brain back in gear for the less interesting work you face.

    3. Stretching

    Get your hind parts out of that seat and release some of that lethargy and tension with a few minutes of stretching! You can start with some basic stretches and move to more complex ones as you feel comfortable.

    Advertising

    4. Competitive games

    Play a game that makes your mind work as you push for a win over another, preferably somebody you know. The combination of competition, strategy, and social interaction will give you the boost in brainpower you need to keep going. WeeWar is a recent favorite of mine. The combination of strategy, simplicity, and a bit of luck make for a fun way to take an “alertness break” from my work while connecting with a friend.

    5. Hydrate!

    Your brain is mostly water so it makes sense that you’d need to keep yourself hydrated for maximum alertness and productivity! They Mayo Clinic recommends three hydration styles to make sure you keep your body stocked with fluids:

    • Replacement – The idea is to replace all the fluid you lose throughout your day. The average adult loses about a liter of water each day due to evaporation through the skin, breathing, etc. If you sweat a lot or live in a very warm climate you’ll want to up that amount appropriately. Combine that amount with the amount of water you lose as urine and you’ll have a good idea of how much fluid you should be consuming on a daily basis to stay healthy.
    • 8 by 8 – 8 ounces of water 8 times per day (about 2 liters total) is an easy way to remember how much you need to keep from getting dehydrated and losing precious brainpower because your body is struggling to operate.
    • Prescribed quantity – Check with your doctor or registered dietitian for a more exact idea of how much water you should be consuming based on your body weight and gender.

    Trading that 4pm cup of coffee for a glass of water may have the extended benefit of guarding you from the hours-long affects of caffeine that might otherwise keep you up late.

    Advertising

    6. Phone-a-friend

    Fight away the drowsiness by connecting with a friend for a short conversation. Making plans for the weekend or just chatting about something that’s on your mind can give you a big mental boost and get you back into the game quickly. Keep your conversation short so you don’t end up spending any of your new-found wakefulness on chatting while you still have work to do!

    7. Exercise

    Depending on your fitness level, you should be able to engage in an activity that raises your heart rate for a few minutes without breaking a sweat. Feel stupid doing crunches or jumping jacks in your cubicle? You’d feel much worse if you were caught sleeping on the job! If you have more time and don’t mind getting sweaty, take an hour to make use of that gym pass you bought in January or go for a run. You’ll come back mentally refreshed and enjoy increased alertness for a few hours as your heart continues the increased blood flow to your brain.

    What about you? Have you got into the habit of gulping caffeinated beverages whenever you feel a bit drowsy? Perhaps you’ve broken free of caffeine and have a tip or two of your own to share?

    Advertising

    Image: Jraj7

    Subscribe to Lifehack.org here

    More by this author

    Seth Simonds

    Seth writes about lifestyle tips on Lifehack.

    How to Become an Early Riser and Stay Energetic 21 First Date Ideas 11 Sinfully Easy Sangria Recipes Sleep Hack: A Simple Strategy For Better Rest In Less Time Lifehack 5-Day Early Riser Challenge Final

    Trending in Featured

    1 How to Become an Early Riser and Stay Energetic 2 50 Ways to Increase Productivity and Achieve More in Less Time 3 20 Time Management Tips to Super Boost Your Productivity 4 How to Cultivate Continuous Learning to Stay Competitive 5 Simple Productivity: 10 Ways to Do More by Focusing on the Essentials

    Read Next

    Advertising
    Advertising
    Advertising

    Last Updated on November 19, 2019

    How to Become an Early Riser and Stay Energetic

    How to Become an Early Riser and Stay Energetic

    When you become an early riser, you’ll experience a lot of benefits including feeling more energized and having more time to do what you want.

    If you’d like to become an early riser, there are some things you should know before you run off to set your oft-ignored alarm clock.

    So how to become an early riser?

    Here are five tips I’ve discovered to be most helpful in making the transition from erratic sleeper to early morning wizard:

    1. Choose to Get up Before You Go to Sleep

    You’re not very good at making decisions when you’ve just woken up. You were in the middle of a dream in which [insert celebrity crush of choice here] is serving you breakfast in bed only to be rudely awakened by the harsh tones of your alarm clock. You’re frustrated, angry, confused, and surprised. This is not the time to be making decisions about whether or not you should stay in bed! And yet, most of us leave the first decision of our day to be made in a blur of partial wakefulness.

    Advertising

    No more!

    If you want to be a consistently early riser, try making your decision to rise at a specific time before you go to sleep the night before. This frees you from making the decision in the morning when you’ve just woken up. Instead of making a decision, you have only to follow through on your decision from the night before.

    Easier said than done? Of course. But only for the first few times. Eventually, your need for raw willpower to get out of bed will diminish and you’ll be the proud parent of a new habit!

    Steve Pavlina suggests you practice getting out of bed during the day[1] to get a few of the “practice sessions” out of the way without the early morning fog in your head.

    2. Have a Plan for Your Extra Time

    Let’s say you’ve actually made it out of bed 2 hours before you normally would. Now what? What are you going to do with all this time you’ve discovered in your day?

    Advertising

    If you don’t have something planned to do with your extra time, you risk falling for the temptation of a “morning nap” that wipes out all the work you put into getting up.

    What to do? Before you go to bed, make a quick note of what you’d like to get done during your extra hours the following day. Do you have a book to write, paper to read, or garage to clean? Make a plan for your early hours and you’ll do more than protect yourself from backsliding into bed.

    You’ll get things done and those results will fuel your desire to build rising early into a habit!

    3. Make Rising Early a Social Activity

    Your internet or social media buddies just don’t have enough pull to make your new habit stick in the long term. The same cannot be said for the people you spend time with as part of your early morning routine.

    Sure, you could choose to read blogs for two hours every morning. But wouldn’t it be great to join an early breakfast club, running group, or play chess in the park at 5am?

    Advertising

    The more people you get involved in making your new habit a daily part of your life, the easier it’ll be to succeed.

    4. Don’t Use an Alarm That Makes You Angry

    If we’re all wired differently, why do we all insist on torturing ourselves with the same sort of alarm each morning?

    I spent years trying to wake up before my alarm went off so I wouldn’t have to hear it. I got pretty good, too. Then I started using a cellphone as my alarm clock and quickly realized that different ring tones irritated me less but worked just as well to wake me up. I now use the ring tone alarm as a back up for my bedside lamp plugged in to a timer.

    When the bright light doesn’t work, the cellphone picks up the slack and I wake up on time. The lesson learned? Experiment a bit and see what works best for you. Light, sound, smells, temperature, or even some contraption that dumps water on you might be more pleasant than your old alarm clock. Give something new a try!

    5. Get Your Blood Flowing Right After Waking

    If you don’t have a neighbor, you can pick fights with at 5am, you’ll have to settle with a more mundane exercise. It doesn’t take much to get your blood flowing and chase the sleep from your head.

    Advertising

    Just pick something you don’t mind doing and go through the motions until your heart rate is up. Jumping rope, push-ups, crunches, or a few minutes of yoga are typically enough to do the trick. (Just don’t do anything your doctor hasn’t approved.)

    If you live in a beautiful part of the world like me, you might want to use a bit of your early morning to go for a walk and enjoy the beauty of the world around you.

    If you have a coffee shop open within walking distance, dragging yourself out of bed for a cup of coffee to savor on your walk home as the world wakes around you is a wonderful experience. Try it!

    More to Power Up Your Day

    Featured photo credit: Nomadic Julien via unsplash.com

    Reference

    Read Next