10 Ways to Feel Awake Without Caffeine

Leafy greens like spinach and kale are rich in B vitamins.

Snack on a Salad

Leafy veggies like spinach and kale give you a vitamin B boost. Vitamin B is a part of your cells' energy-making process.

Drinking water helps combat fatigue caused by dehydration.

Guzzle Water

If you're feeling droopy, you might need to drink more water. One sign of dehydration is fatigue.

Spending time outdoors in natural sunlight may help you sleep better.

Step Outside

Not only will a change of scenery and some fresh air wake up your senses, the sun will help regulate your sleep-wake cycle. Try to get at least 30 minutes a day of natural sunlight -- an hour if you have insomnia.

Exercise increases energy levels and releases endorphins.

Exercise

Moving your body tells your cells you need more energy. Your body will rise to the task and start making more. Exercise also releases endorphins -- the "feel-good" hormones -- and gives you a bit of a natural mood boost.

Keeping a routine will help you be alert during the day and sleepy at night.

Keep a Routine

If you go to bed and wake up at the same times every day, your body will learn when it's time to be alert and when it's wind-down time.

Smelling lemon, peppermint, or eucalyptus essential oils may help you feel more energized and focused.

Aromatherapy

Certain smells can help jump-start your senses and may help you with focus, energy, and more. To feel more awake, try eucalyptus, lemon, or peppermint.

Eat protein-rich meals and snacks to keep energy levels up and avoid a sugar crash.

Pack in the Protein

Instead of mindless, carb-heavy grazing to help you stay awake, choose foods that include some protein or healthy fat. They'll stick with you longer and help you avoid a sugar crash.

Limit screen time and eyestrain to ward off fatigue.

Take a Break From Screens

Feeling sleepy may be your eyes' way of telling you they need a pause from focusing on screens. To avoid eyestrain, look off into the distance and away from your computer or phone regularly as you work.

Take a short 15- to 30-minute nap to feel more alert and boost your mood.

Power Nap

Sometimes your body just needs a sleep reset. A 15- to 30-minute shut-eye session can help you feel more alert and improve your mood.

Chewing gum increases alertness, improves reaction times and attention, and boosts productivity.

Chew Gum

Some studies show gum chewing can kick up your alertness, help you react faster, and improve your attention and boost productivity during the workday.

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REFERENCES:

  • Northwestern Medicine: "7 Ways to Wake Up Without Coffee."
  • Salem Health: "How to Stay Awake Naturally."
  • Sleep Foundation: "Caffeine and Sleep."
  • University of Colorado Boulder: "5 ways to feel awake without caffeine."
  • Sleep.org: "Snacks That May Keep You Awake."
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