A large portion of society nowadays has adopted using coffee or energy drinks as a means of waking up in the morning. These choices may provide an instant boost, but they are not without their own drawbacks. With health concerns, dependency and financial costs, one should look for alternatives to wake up without relying on coffee or energy drinks. Here is a comprehensive guide with tips and strategies on how to wake up feeling energised, alert and refreshed every morning – without relying on coffee or energy drinks.
Most people find it difficult to function without having a hot, steaming cup of coffee or an energy drink in the morning. This is understandable; the combination of caffeine with natural ingredients is a relatively stimulating combination, as it leads to an increase in alertness, sharpness and energy, which are all needed to function optimally in the morning. Nevertheless, it is important to be aware of the drawbacks associated with over-reliance on these beverages, as this can lead to a dependence on them, side-effects, and eventually health problems if abused.
Structure your Sleep Routine
The first step to kick-starting your mornings without coffee is to establish a regular, consistent sleep routine. Everyone is different and thus there will be variations in what constitutes a healthy sleeping pattern. That being said, a general rule of thumb on how to wake up feeling energised and alert is to aim for 7-8 hours of sleep, with a regular bed and wake-up time, even on the weekends. When you are consistent with this, your body and mind will become adapted to the routine, allowing you to wake up feeling energised without relying on coffee or energy drinks.
Additionally, take the time to wind down before bed by avoiding any bright screens or activities that stimulate the brain, as this can make it difficult to fall asleep before the set bedtime. Taking a warm bath, listening to calming music and meditating are some examples of activities that can help promote a natural sleep regime.
Diet
Secondly, a healthy diet is paramount; what you consume can directly affect how you feel when you wake up in the morning. Eating something nutritious for breakfast is essential to provide enough energy for the morning, as this can give you an instant lift to kick-start your day. It is recommended to include some carbohydrates such as oats, fruits and nuts for breakfast as this can give you some much-needed energy to get through the morning. Furthermore, snacks such as seeds, fruit and nuts can be carried throughout the day to boost energy levels when needed.
In addition, hydration is key. We are all made up of water, and drinking the recommended daily minimum of 2 litres of water per day is essential to stay energised. It is even recommended to start the morning off with a glass of warm or cold water as this can further kick-start the digestion system and help to flush out toxins.
Morning Workout
Exercising first thing in the morning can be a great way to wake up feeling refreshed and energised, without relying on coffee or energy drinks. According to experts, morning exercise helps to increase alertness and energy levels, as well as helping to regulate appetite and metabolism, reducing stress levels and improving overall well-being. A morning workout may not always be the ideal option, but even a low-intensity exercise routine such as yoga, swimming or a few stretches can work wonders in terms of providing you with the energy needed to start the day.
Environmental Changes
Another way to wake up without coffee or energy drinks is to make some changes to your environment. For example, the morning light has been scientifically shown to have an energising effect. That being said, it is recommended to turn off the alarm and get up when the sun rises. This is more natural than being interrupted by an alarm and it gives your body a chance to adjust itself to wake up naturally.
Moreover, for those who struggle to wake up earlier than usual, selecting an upbeat, energising music is another method that can help to motivate you to start the morning. Also, try to make sure your environment is not too noisy and that the temperature is comfortable. These small adjustments can make a big difference in terms of feeling energised and alert for the day ahead.
Smell Therapy
Finally, according to experts, scent can also be used to stimulate energy, alertness and wakefulness. Scents such as citrus, peppermint, lemongrass, eucalyptus, basil and ginger have all been said to increase energy and alertness. Placing some of these essential oils or herbs around your bedroom or placing a few drops of your favourite oil on your pillowcase can help you out of the morning daze. Thus, using this technique along with all the previously mentioned work wonders when it comes to energising your mornings and tackling the day feeling refreshed and determined.
Aroma Therapy
Aroma therapy is one method that is increasing rapidly in popularity as an alternative to coffee and energy drinks. This practice utilises natural, pure essential oils that have a unique and healing aroma derived from plants. Diffusers and inhalation are two of the most common forms of aroma therapy and can be used to awaken the senses, reduce tension and stress and even improve concentration and focus. A few drops of stimulating essential oils such as lemongrass, peppermint, orange or lemon into your diffuser during the morning can be quite beneficial in terms of providing you with the energy needed to tackle the day.
Supplements
For those who have difficulty waking up without coffee or energy drinks, natural supplements can be beneficial to provide the necessary energy while avoiding the aforementioned problems associated with over-consumption. Certain natural supplements such as guarana, taurine, ginseng and caffeine, can provide the same stimulating effects of coffee and energy drinks, without the additional risks and side-effects. It should be noted, however, that all supplements should be taken in accordance with the product directions for maximum safety and effectiveness.
Energy Drinks Alternatives
The main difference between conventional energy drinks and natural energy drinks, is that the latter are made from natural ingredients free from synthetic elements, preservatives and artificial flavours. Natural energy drinks are often composed of natural sugars, bee pollen, B-group vitamins and caffeine from natural sources such as guarana or green tea. They provide the same energy boost as conventional energy drinks but are packed with more nutritional value, leading to long-term health benefits as opposed to energy crashes.
Herbal Tea
For those looking for a mild, yet energising option, herbal tea is a great alternative to coffee and energy drinks. Herbal tea is often made from natural ingredients such as ginger, peppermint and ginseng, which provide a naturally stimulating effect. Furthermore, herbal tea has been shown to reduce stress and anxiety, help with digestion, increase alertness and provide a long-term energy boost.
Take Away
To sum up, there are many options to boost energy in the mornings without relying on coffee or energy drinks. It is important to be aware of the drawbacks associated with these beverages and to experiment with different methods to find the one that works for you. Whether it’s a regular sleep routine, diet changes, or aroma therapy, there are a number of alternatives that can help you to wake up feeling energised, alert and refreshed every morning.
