Want More Energy With Less Caffeine? Try These 5 Tips

Are you always overtired? Do you have trouble making it through the day without multiple cups of coffee? Would you like to have more energy without depending on caffeine?

It’s true. You can have the best of both worlds – more energy AND less caffeine. Here’s how:

  1. Get Enough Sleep
    According to a recent Gallup poll, 40 percent of Americans get less than the recommended seven to nine hours of sleep. Are you too busy to sleep seven hours? Think again. Sleep deprivation can lead to lower productivity, delayed response times and health problems. It’s worth the investment. Experts suggest setting up a sleep schedule and sticking to it. Whenever possible, go to bed and get up at the same time every day. Also, give yourself 30 to 60 minutes to wind down so you can fall asleep faster. Try to avoid electronics and stressful activities during this time. End your day by reading, journaling or completing another low-tech activity you enjoy.
  1. Drink More Water
    Sometimes you aren’t tired, you’re just dehydrated. Even a 1.5 percent loss in normal water volume can result in fatigue, the inability to concentrate and mood changes. (Health Magazine, 2019). Begin your day with a glass of water and drink several more throughout the day. If you don’t like the taste, try warm water with lemon or check out these fruit-infused water ideas.
  2. Move Around
    Sitting and/or concentrating for extended periods will make you tired regardless of how well rested you are, so take breaks throughout the day. Studies show, getting up and moving can provide cognitive boosts and improve your mood. ( Magazine, 2017) If you can go outside, the sunshine and natural light will remind your body it is daytime and help wake you up. However, even walking down the hall or taking a 10-minute standing break can be beneficial.
  3. Watch What You Eat
    Despite all your best efforts, the cheeseburger, fries and ice cream cone you ate for lunch can make you feel exhausted at 2:00 pm. Sure donuts and birthday cakes are delicious, but recognize they come with a sugar crash. Try to make smart choices by sticking to fruits, vegetables, lean proteins, and whole grains. Keep healthy snacks on hand, so if you do get hungry, you can resist the temptations of the vending machine.
  4. Take Power Naps
    Good news! The National Sleep Foundation recommends short, 20-to 30-minute naps to improve mood, alertness and performance. Be sure to nap smart. Long naps late in the day will interfere with nighttime sleep and make you more tired. And if napping isn’t an option, consider mini-mediations and mindfulness activities. You can complete many of these right at your desk or in the breakroom, and they can be as restorative as napping.

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