September 8


Has coffee become a part of your daily routine, one you cannot do without? Do you always meet up and chat with your friends over a cup of coffee?  Or did you move to a new time zone, and your body is struggling to adjust to the time change? While coffee might provide a quick fix to your problem, you don’t want to create a dependence on it.  Whether meeting new friends, moved to a new time zone, or wish to improve your alertness levels, caffeine needn’t be the first thing that comes to mind. Outlined below are a few ideas and tips to help you stay off caffeine throughout the day.

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1.         Mind Your Snacks

Many of us will instinctively reach for a calorie-dense, carb-rich snack whenever feeling weary and hungry.  Although bread, sweets, and pasta may provide you with the much-needed energy, the quick burst of energy can leave you sluggish and sleepy.  The smart way to handle fatigue would be to carefully and mindfully choose your foods, especially snacks. Consider snacks that have both high-quality carbs and proteins or fats for the best results.   You could [email protected]

–           Cheese with jerky

–           Fruit with Greek yogurt

–           Veggies and dip

–           Trail mix

–           Crackers with peanut butter

Pairing proteins/fats with carbs will help provide sustained energy and leave you satiated for longer. It also eliminates the risk of a sugar crash, thus no more sleepy afternoons.

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2.         Get Plenty Of Physical Exercises

Regular physical exercise isn’t only good for your health but will also keep you alert and awake throughout the day. You, however, don’t necessarily have to go to the gym or do rigorous exercise to achieve this. Simple activities such as taking a walk, stretching, going for a swim, jogging in the morning, or going for a casual bike ride is enough to trigger increased respiration and overall alertness.

3.         Hit Snooze If/When Possible

Taking a short nap between tasks or classes can help boost your alertness and mood for the rest of the day. A nap would be a good idea if feeling too tired and sleepy. You want to keep the nap short (less than 30 minutes) to avoid making things worse. Set the alarm to wake you up if possible.

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4.         Consider Aromatherapy

Aromatherapy has proven to be quite effective in helping our minds relax. It is also an excellent substitute for caffeine as it helps improve everything from focus, energy, and sleep. All you need are the suitable essential oils for this. Peppermint, lemon, and eucalyptus make the best blend of essential oils for boosting energy levels.

To make the most out of these essential oils and aromatherapy, consider:

–           Spraying a mix of 1-3 drops of essential oil in your gym bag, water bottle, and yoga mat just before working out.

–           Add a mix of 1-3 drops of these essential oils to your conditioner, shampoo, or bathe. Soaking in the fragrant, rich water as you bathe will leave you feeling re-energized and alert throughout the day.  You could also add a drop or two of these essential oils to your lotion and cream as well.

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Consider making your aromatherapy kit if possible. There’s a wide variety of aromatherapy options to choose from at the Apothecary pharmacy.  You could also order a free ‘Stress & Sleep Buff Box’ from Health promotion too.

5.         Get Enough Sleep Each Night

While most of the fixes outlined above might help you overcome caffeine dependence, you still need to get enough sleep every day. Lack of quality sleep might be the reason you are always easily agitated and feeling fatigued.  According to health experts, the average person should get at least 7 hours of sleep every day. Getting to sleep these many hours might be a challenge for many, considering their busy schedules and use of smart devices.

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A good mattress will do wonders for you sleep, find the best Walmart mattress here. Digital detox, such as putting your phone and other digital devices away an hour or so to bedtime, can help you relax and slide to sleep. Avoiding these devices altogether 3 hours to bedtime will also allow the body to produce hormones needed to induce sleep. Consider sticking to a routine that helps you relax before bedtime to improve your chances of having a good night’s sleep.  You could try listening to relaxing music, read a book, meditate, or take a shower before hitting the blankets. This will make it easier to sleep soundly and wake up feeling rested.

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