World Sleep Day 2024: Addicted to caffeine to stay awake? Try these 8 other options instead

World Sleep Day 2024: Studies show that a 15–20-minute nap can improve memory, learning, and overall cognitive function

If you are looking for alternatives to caffeine, there are numerous natural ways to stay awake and energised. Start by staying hydrated with water to fight fatigue. Next, get moving with a quick workout or stretching session to increase blood flow. Eating small, frequent meals with a balance of protein, healthy fats, and carbs helps maintain steady energy levels. Taking short power naps can also rejuvenate without caffeine's side effects. Exposure to natural light, like a walk outside, helps regulate sleep cycles. Peppermint aromatherapy and chewing gum stimulate the senses. Lastly, engaging in stimulating conversations or tasks keeps the mind alert.

On World Sleep Day 2024, try these ten methods that offer a caffeine-free path to sustained energy.

1. Prioritise sleep

Getting a good night's rest is paramount for sustained energy levels through the day. Aim for 6-8 hours of quality sleep each night by establishing a regular bedtime routine. Avoid screens before bed and try relaxing activities like a warm bath or soothing music to aid in falling asleep. If sleep troubles persist, consult a healthcare professional.

2. Take regular breaks

Continuous work without breaks can lead to diminished concentration and increased fatigue. Incorporate short breaks into your day, around 5 minutes every hour. After meals, especially, taking a brief rest can rejuvenate you for the afternoon.

3. Vary your tasks

Monotonous tasks can induce drowsiness. If possible, diversify your workload by breaking large projects into smaller, manageable tasks. Switching between activities can help maintain focus and keep your mind engaged.

4. Go out in the sunlight and get fresh air

Natural light and fresh air have remarkable effects on alertness. Spending at least 30 minutes outdoors exposes you to sunlight, which boosts serotonin levels (the "feel-good" hormone) and reduces melatonin (the hormone that induces sleepiness). This exposure not only enhances alertness but also promotes better sleep at night.

5. Take short naps

A short nap can work wonders for combating sleepiness. Studies show that a 15–20-minute nap can improve memory, learning, and overall cognitive function. However, be cautious not to nap too long, as this can lead to sleep inertia, leaving you groggy.

6. Take healthy snacks

Choosing nutritious snacks throughout the day can provide sustained energy without the crash associated with sugary or carb-heavy options. Foods rich in iron, protein, and fiber like boiled eggs, apples, almonds, and pumpkin seeds are excellent choices to keep you fueled and alert.

7. Exercise regularly

Physical activity is a potent energy booster. Even light to moderate exercise, such as walking or stretching, can enhance blood flow and release endorphins, improving both physical and mental alertness. Aim for 150 minutes of exercise per week for optimal benefits.

8. Stay hydrated

Dehydration can lead to fatigue and decreased alertness. Ensure you drink plenty of water throughout the day to keep your body functioning optimally. Adding lemon or cucumber to water can make it more refreshing or opt for herbal teas as a flavorful caffeine-free alternative.