7 Caffeine-Free Ways to Increase Alertness
Practise you need caffeine to go through your twenty-four hours? 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 past a dramatic increase in languor (a crash) or anxiety and fidgeting. Swallow enough caffeine combined with whatever jungle juice is in faddy and you'll somewhen turn into an over-clocked grouch.
Possibly yous already are? Yous don't have to exist. Here are seven means to increment your alertness and subsequent productivity without reaching for that 6th cup of coffee before lunch:
1. Driblet Napping
A quick version of the power nap, a drib nap takes simply a few minutes and will commonly give you lot enough of a heave to go through the last few hours of work. How to practice it? Sit in a comfortable chair and hold something in one hand that, when dropped on the floor, will brand enough noise to wake you from a shallow sleep. Hold the object you've chosen and so that it will driblet to the floor when yous relax your hand and let yourself fall asleep. As soon as y'all fall comatose the object volition drib and you'll wake up with a heave of alertness. If you lot've ever fallen asleep for a few seconds while driving you already know what it feels like to wake from a drib nap!
ii. Micro projects
A micro project is any pocket-sized projection that can be completed in a very piddling time. Taking a few minutes away from your sleep-inducing labor to work on a pocket-sized project of your own can provide the excitement and immediate fulfillment needed to become your encephalon back in gear for the less interesting piece of work you face.
iii. 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 beginning with some bones stretches and move to more complex ones as you feel comfortable.
4. Competitive games
Play a game that makes your heed work every bit y'all button for a win over another, preferably somebody yous know. The combination of competition, strategy, and social interaction will give y'all the heave in brainpower you need to go along going. WeeWar is a recent favorite of mine. The combination of strategy, simplicity, and a bit of luck make for a fun manner to take an "alertness break" from my work while connecting with a friend.
5. Hydrate!
Your brain is generally water so it makes sense that you'd need to go on yourself hydrated for maximum alertness and productivity! They Mayo Clinic recommends iii 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 mean solar day. The average developed loses virtually a liter of h2o each day due to evaporation through the skin, breathing, etc. If yous sweat a lot or live in a very warm climate you'll desire to up that amount appropriately. Combine that amount with the corporeality of water you lose equally urine and you'll have a skilful idea of how much fluid yous should be consuming on a daily basis to stay good for you.
- 8 by 8 – 8 ounces of h2o 8 times per 24-hour interval (about 2 liters total) is an easy way to remember how much you need to go along from getting dehydrated and losing precious brainpower because your body is struggling to operate.
- Prescribed quantity – Bank check with your dr. or registered dietitian for a more exact thought of how much water you lot should be consuming based on your body weight and gender.
Trading that 4pm cup of coffee for a drinking glass of water may have the extended benefit of guarding you from the hours-long affects of caffeine that might otherwise keep you upward belatedly.
6. Phone-a-friend
Fight away the drowsiness by connecting with a friend for a short chat. Making plans for the weekend or just chatting nearly something that'due south on your listen can give you a big mental boost and get you dorsum into the game speedily. Continue your conversation short so yous don't finish up spending any of your new-found wakefulness on chatting while y'all all the same have work to exercise!
7. Practice
Depending on your fitness level, you lot should be able to engage in an activeness 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 experience much worse if you were caught sleeping on the task! If you have more time and don't mind getting sweaty, have an hour to brand use of that gym pass you bought in January or go for a run. You lot'll come back mentally refreshed and bask increased alertness for a few hours as your heart continues the increased blood menses 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 ain to share?
Image: Jraj7
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