The idea of staying awake for long periods of time can be daunting for some individuals, especially when the primary source of energy often obtained from coffee does not always sit well with everyone’s stomach. Even for those that tolerate and even enjoy coffee, customarily consuming multiple cups of it a day can become tiresome and, sometimes, even lead to a cycle of dependence on the beverage. Fortunately, there are numerous healthy beverages that can be enjoyed as an alternative to coffee for those looking to stay awake but who want something which is much gentler on the digestive system while also providing sustained energy over a longer period of time.
Herbal Teas are one of the first beverages which come to mind when it comes to combating fatigue and providing energy. Many herbal teas are naturally caffeine free and still contain many health promoting components such as polyphenols and terpenoids. Contrary to popular belief, these polyphenols and terpenoids still can deliver healthy levels of caffeine to an individual even though they are tea leaves which usually grow without caffeine.
Certain herbs including guarana, which is available in a variety of different herbal teas, has been known to provide sustained energy due to the slow release of caffeine into the bloodstream, allowing for a sustained feeling of wakefulness throughout the day. For example, one study found that when guarana was combined with bee pollen and acerola juice it was able to sustain energy as well as improve alertness.
Certain herbs including guarana, which is available in a variety of different herbal teas, has been known to provide sustained energy due to the slow release of caffeine into the bloodstream, allowing for a sustained feeling of wakefulness throughout the day. For example, one study found that when guarana was combined with bee pollen and acerola juice it was able to sustain energy as well as improve alertness.
Sugary Drinks and Energy Drinks are also commonplace when it comes to providing energy quickly and fighting off fatigue. There is no denying the immediate effect and taste of some of these kinds of beverages, however, they should be consumed sparingly due to their high sugar levels. In the context of energy drinks, they usually contain large amounts of caffeine in them which has been linked to jitteriness, anxiety, heart palpitations, and elevated heart rate. Therefore, individuals should be generally cautious when indulging in these kinds of drinks but can still do so occasionally as an alternative to coffee.
Nutritional Drinks such as whey and protein shakes are also a viable option for energy. Protein shakes usually contain multiple organic compounds that contain no caffeine prescribed to slow the absorption of nutrients in the body for an extended amount of time. For instance, one protein shake can sustain energy for up to 6 hours in some individuals, and thus, can act as a great substitute for coffee which usually wears off in only a few hours.
Additionally, there are many different protein shakes with varying compositions that act as meal replacements. For example, Herbalife’s Formula 1 nutrional shake has a unique combination of proteins, carbohydrates and vitamins that enable individuals to remain alert for a few hours and potentially avoid indulging in unhealthy sugary and energy drinks.
Additionally, there are many different protein shakes with varying compositions that act as meal replacements. For example, Herbalife’s Formula 1 nutrional shake has a unique combination of proteins, carbohydrates and vitamins that enable individuals to remain alert for a few hours and potentially avoid indulging in unhealthy sugary and energy drinks.
Best foods for energy
The energy we need to be able to stay awake can also be obtained from a wide variety of foods whether they are snacks or meals. Some of the most recommended foods for energy include grains and bread, healthy fats, carbohydrates and eggs.
Whole grain products such as whole wheat bread, oats, buckwheat and quinoa are ideal for providing the energy needed to stay awake and alert. Fats such as Omega 3 fatty acids which can be obtained from fatty fish like salmon, nuts, and avocados are also important for sustained energy.
It is also important to include carbohydrates such as brown rice, sweet potatoes, apples and carrots in order to make sure the energy levels stay in optimal range throughout the day. Finally, eggs should also be part of a diet as they contain many essential vitamins such as B12 and Vitamin E. They are also a great source of fat and protein which can help supply energy.
Whole grain products such as whole wheat bread, oats, buckwheat and quinoa are ideal for providing the energy needed to stay awake and alert. Fats such as Omega 3 fatty acids which can be obtained from fatty fish like salmon, nuts, and avocados are also important for sustained energy.
It is also important to include carbohydrates such as brown rice, sweet potatoes, apples and carrots in order to make sure the energy levels stay in optimal range throughout the day. Finally, eggs should also be part of a diet as they contain many essential vitamins such as B12 and Vitamin E. They are also a great source of fat and protein which can help supply energy.
Foods to avoid
There are also some foods which can actually reduce energy levels when consumed. These include sugary breakfast cereals which can cause a quick burst of energy initially but can result in fatigue soon after. Carbohydrate rich snacks such as chips and pretzels are also a bad choice as most of these snacks have a high glycaemic index which means that once the effects are over, this can make an individual feel even more tired than before. In addition, processed or canned food should be avoided as they can contain high levels of sodium which can actually increase fatigue.
Routines and Exercise for Increased Energy Levels
In order to make sure the body has enough energy, it is important to develop certain routines which can increase energy levels and help an individual stay awake. Staying hydrated is an absolute must, as even slight dehydration can cause fatigue and drowsiness. Exercise can also help increase energy levels, even if it is just taking a short walk after a meal.
Making sure to get enough sleep is also essential, in order to avoid feeling exhausted during the day. Unfortunately, getting more sleep is not always an option, so in these cases, resting for a few minutes a couple of times during the day can also help recharge the batteries and provide a surge of energy.
Making sure to get enough sleep is also essential, in order to avoid feeling exhausted during the day. Unfortunately, getting more sleep is not always an option, so in these cases, resting for a few minutes a couple of times during the day can also help recharge the batteries and provide a surge of energy.
Supplements for increased energy
Apart from all the food and exercise options, there are several supplements that can help increase energy levels for those that find it difficult to stay awake. For example, green tea extract supplements, are great for naturally boosting energy levels without the need for consuming several cups of coffee.
Other supplements such as iron, magnesium, and vitamins B-complex can also contribute significantly to increased energy levels. However, it is important to always consult a professional doctor before taking any supplements as different individuals need different dosages depending on their current health status.
Other supplements such as iron, magnesium, and vitamins B-complex can also contribute significantly to increased energy levels. However, it is important to always consult a professional doctor before taking any supplements as different individuals need different dosages depending on their current health status.
Activities for increased energy
Certain activities such as meditating, yoga and breathing exercises can also provide an individual with an increased zest for life, enabling them to do tasks with more energy and enthusiasm. The mindfulness which these activities generate has a relaxing effect on the individual, and also helps to improve reaction time by helping the person remain present and focused on the part of the task which is currently being done.
Focusing on the positives and looking for the humour in things can also help to create a more alert and energetic attitude and outlook on life, enabling the person to enjoy tasks more fully and be more focused and energised throughout the day.
Focusing on the positives and looking for the humour in things can also help to create a more alert and energetic attitude and outlook on life, enabling the person to enjoy tasks more fully and be more focused and energised throughout the day.
Healthy Alternatives to Caffeinated Beverages
The various alternatives to coffee discussed here can help to provide energy throughout the day but with a much lower risk of overconsuming caffeine. For example, green tea extract can help with energy levels but doesn’t contain the large amount of caffeine which is found in coffee, while herbal teas can help to relax and reenergise an individual. Protein shakes and nutritional shakes can also be a great source of sustained energy and can help to replace other sugary and energy drinks.
Finally, it is important to make sure that a healthy diet is maintained and that regular exercise is taken in order to ensure that energy levels are kept at the optimum. Making sure to stay hydrated, getting enough sleep and incorporating mindfulness activities which help us stay in the moment are also important for staying alert throughout the day.
Finally, it is important to make sure that a healthy diet is maintained and that regular exercise is taken in order to ensure that energy levels are kept at the optimum. Making sure to stay hydrated, getting enough sleep and incorporating mindfulness activities which help us stay in the moment are also important for staying alert throughout the day.
