In addition to lubricating joints and flushing waste from the body, the bloodstream uses water to shuttle nutrients like oxygen and carbohydrates to various body parts, including the brain. This is because up to 60% of the human body is water. It can cause fatigue, confusion, heart palpitations, and fainting, according to an American Chemical Society YouTube video. Drink waterĭehydration is a huge energy suck. Pairing those iron-rich foods with snacks high in vitamin C will help boost iron absorption. Foods like spinach, beans, and lentils are great sources of iron, and iron deficiency is often a source of fatigue. Some of our favorite suggestions are avocado toast, peanut butter and celery, or carrots and hummus. But there are a wide variety of foods that can help keep your energy levels high throughout the day. One study found that a high-fiber breakfast provided the greatest boost in alertness, and high-quality proteins - like those found in eggs - are also important. If you try to mask this effect with sugary foods and caffeine, you'll get a momentary high before a rapid crash.Įating small snacks packed with certain nutrients, such as iron, and good fats is a great way to get the benefits of a natural buzz. Large meals can have the same effect, because digestion takes energy (ahem, food coma). Low blood sugar can make you feel foggy and lethargic. "Naps, in contrast to caffeine, have been shown to enhance not only alertness and attention, but also some forms of memory consolidation," University of California–San Diego researchers reported. Other studies have shown that sleep improves learning, memory, and creative thinking, and even quick six-minute naps help people retain information better than if they hadn't slept at all. Longer naps - of up to an hour - can sometimes be worth it, as long as you can afford the extra time to push through that groggy after-glow.Ī 2008 study found that an afternoon nap was better than both getting more sleep at night and using caffeine to get over a midday slump. Going much longer than that means the post-sleep grogginess also known as "sleep inertia" will kick in, leaving you sluggish after you wake. Take a napĪs long as it's not for too long or too close to bedtime, napping for five to 25 minutes about six to seven hours before you'd normally go to bed is a great way to recharge. This is an update of an article originally posted by Julia Calderone. Below, we've complied a list of scientifically backed ways to stay alert without consuming any caffeine at all. What constitutes large quantities depends on the individual, but in general, more than 5-600 milligrams (or four cups) a day may cause side effects including insomnia, nervousness, and stomach problems.Įven if you consume less than that, the energy boost from coffee wears off after a few hours, leaving you as tired as you were before, if not more so.įortunately, there are plenty of alternative ways to perk yourself up - beyond simply sleeping more at night. Unfortunately, consuming large quantities of caffeine comes with risks. Which is why it's tempting to down a cup (or two, or three) when you're nodding off at work, or when you wake up in the morning feeling not quite refreshed. There's an easy way to stay awake and alert.
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