Are you feeling tired? Unable to concentrate on work and just feel sleepy in the office or in school. Many people when exhausted reach for a cup of coffee or tea to get that wake-up effect or take energy drinks in order to get a boost. But maybe that’s not the best option. Here are a few things you should try to help you stay alert. Before you reach for that energy drink or coffee why not try some natural ways.
Coffee may not be the best solution as it can lead to dehydration which in this heart is not something you want. And when the post-caffeine crash that happens after the boost is over is not something you want to deal with. Energy drinks also have their downside so you might not want to go down that road.
Try raising your energy levels more naturally. Sometimes the reason why you are tired is that you skip breakfast or lunch. If you are not eating right then your body becomes tired and sluggish. You may feel sleepy and tired all day even if you are getting enough sleep. One of the things you could do is make sure you take breakfast.
Another solution is switching from 3 meals to 4-5. When your glucose levels go down so does your energy. Switch from 3 meals and take snacks like apples, oranges, and nuts for constant energy. It will raise your blood glucose enough.
When you wake up your body is usually hungry. Try to eat some low glycemic foods as this will help you to wake up alert. These include whole grains, some fruits, and vegetables.
Eat fruits first thing in the morning. Fruits take less time to digest and it gives your blood glucose a boost. They also get processed faster in 20-30 minutes as opposed to others which take 1-3 hours.
You may have to reduce the amount of meat you eat. Meat is usually difficult to digest and requires a lot of energy to digest. So take it easy on the meat and don’t eat too much of it.
Water. If you are not at the top of your game in the morning it could be from dehydration. This could either be from fatigue or even because of drinking alcohol while watching the game. It helps to drink a couple of glasses to rehydrate your system and also remove toxins. Lifestyle & Health: The Benefits of Staying Hydrated
The way it has been hot you may be getting dehydrated and not know. It is usually recommended to take 8 glasses of water a day but with this heat, you might need to top up. The best way is to have a water bottle. You should check your urine and if it is dark, not pale yellow then you need to drink a lot more water. Some people don’t like water but you can add some lemon slices or add some flavoured natural teas like strawberry, mint etc to make the water more drinkable. 7 Tricks For Keeping Yourself Hydrated Every Day
For fruits try something like Pineapple because it perks up the brain and it contains Vitamin C.
So here are a few natural remedies that you can take to keep you alert during the day.
1. Green Tea. Green tea is good as it raises your metabolism. It contains powerful antioxidants and phytochemicals. It flushes out toxins. It is a natural stress reducer, it helps with chronic fatigue, and it reduces inflammation. It increases fat oxidation and metabolism which enables your body’s fat-burning potential which is good for weight loss.
2. Citrus fruits. Fruits like oranges and lemons are full of vitamin c which is an immune booster. These fruits also improve alertness. If you were drinking as well citrus fruits are also a great way to kill that bad hangover.
3. Dark chocolate. It has to be really dark chocolate. If you a chocoholic like me you will be glad to know that dark chocolate has nutrients that give you energy, relieve stress and enable you to focus.
4. Apples. They contain fructose, a natural sugar that will help you keep going. It is a great fruit for keeping somebody awake. The advantage of apples over coffee is that it doesn’t make you crash. Apples also have carbohydrates which give you energy and they also contain fibre. There is a reason why they say an apple a day keeps the doctor away.
5. Cereal. Cereal especially bran has a healthy dose of B-complex vitamins and carbohydrates which are energy giving. They also contain fibre which is good for you.
6. Eating fish and/or taking cod liver oil. Fish contains omega 3 fatty acids which keep the mind alert and also gives energy. I personally take Cod liver oil every day. Cod liver oil contains Vitamin A and Vitamin D which is good for maintaining brain performance.
7. Eggs. Eggs have choline, which is an essential nutrient in the Vitamin B family. Eggs give you energy. Choline helps your central nervous system to function and is also involved in metabolism.
8. Coffee. If you must have Coffee then do so but do so in moderation. Coffee is a stimulant and will be great to keep you alert and focused.
9. Leafy Greens especially the dark ones. Sukuma wiki, spinach and other dark greens will help you get energy. They have folate – which is a brain booster, calcium, Vitamins C and K and beta-carotene.
10. Beans. Beans are full of vitamin B. they are a great energy source as they contain proteins and complex carbohydrates, which means they will give you sustained energy to get throughout the day.
Here are some others ways to stay alert.
Exercise. Exercise is not only for keeping you fit and healthy. It is also a great way to keep your body alert. Exercise increases circulation and keeps you awake naturally. You don’t have to do anything strenuous it can be as simple as stretching your body. You can also take a walk at lunchtime. This will also have the added benefit of making you alert so that you do not sleep in the afternoon when you should be productive.
Music. Listening to some great music can also keep you alert and help you not to fall asleep during the day. It keeps the brain active and engaged.
Power nap. If all of the above are not helping then it may be time to fight fire with fire. Your body may be crying out for sleep but you cannot afford to take the whole world cup period to sleep during the day so what do you do. Take a power nap. Done correctly power naps can help restore your energy levels. They can also boost your memory, creativity, and cognitive skills. A 20 – 25 min power nap is usually recommended.
Take a break from the computer. If you are in a job where you spend hours in front of a computer it is very easy to get fatigued and fall asleep. Give your eyes a break to avoid fatigue. Take a break and go get some fresh air. Or do some exercises.