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