An hour after getting out of bed, you still feel sleepy or possibly haven’t started to tackle your big tasks for the day.
You want a little perk in your wake, but drinking coffee can make you so anxious that you feel like you might climb the walls, so maybe you’re trying to kick the caffeine habit.
Many people are stressed these days and sometimes want to feel energized but not nervous or overwhelmed, said Nancy Z. Farrell Allen, a registered dietitian and spokeswoman for the US Academy of Nutrition and Dietetics.
For some people, coffee can cause an upset stomach or diarrhea, added Farrell Allen. Some people with heart problems may not drink coffee if their heart rate or blood pressure increases.
Practicing good sleep hygiene is still the best way to ensure you rest well at night and feel more stable energy during the day. But if you’re working on improving your sleep regimen or still need a little help, here are six quick ways to wake up without relying on that morning drink.
1. Do a 5-minute yoga routine
Doing a short yoga session in the morning can significantly improve energy levels, according to Stephanie Mansour, wellness and fitness contributor at CNN and female weight loss coach.
You’ll wake up your body by improving circulation and relaxing stiffness or pain, and you’ll boost your brain “by creating feel-good endorphins from your yoga moves,” Mansour said.
Any movements that lift your arms above your head, stretch the backs of your legs, or get your heart rate up will help boost energy, Mansour added. “I focus on stretching the chest and then the back and lower body to improve circulation and energy.”
That’s what Farrell Allen does too.
“Waking up in the morning in my youth, my mom would sometimes notice my sluggishness and say, ‘OK, 10 jumping jacks to wake you up,’” Farrell Allen said. She still starts her day with exercise after she hydrates.
2. Get in touch with the great outdoors
Waking up your body and mind through movement is “much more natural and long-lasting than an energy boost from coffee,” Mansour said, and doing it outdoors can double the potential benefits.
“Cardio and getting your heart rate up serves as an energy boost,” Mansour said via email. “A morning walk can also be peaceful and give you a change of perspective, because you are seeing different things — the sky, the trees, nature, the cold, all of these wake up the body.”
3. Play upbeat music
Listening to lively music in the morning can give you a little lift, and especially if you do it while exercising.
Music with a high tempo equivalent to about 170 heart beats per minute (BPM) can improve mood before exercise, lessen the perception of pain and fatigue during a workout, and improve performance and endurance, according to a study by 2020
Not sure how fast this is? Eminem’s “Lose Yourself” is 171 beats per minute, while Jay Z’s “Empire State of Mind” is 173 BPM and Beyoncé’s “Naughty Girl” is 199 BPM. Feel more like a Swiftie? Taylor Swift’s “Untouchable” is 200 BPM.
4. Hydrate
After a night’s sleep, your body tends to lack hydration, which is “important for a lot of brain and body functions,” said Farrell Allen. When your organs — like your kidneys — have to function in an insufficiently hydrated environment, there’s a greater cost in energy, according to a 2011 review of water, hydration and health.
“I wake up every morning and the first thing I do is have a 300ml glass of tap water or slightly warm water with a slice of lemon,” said Farrell Allen. “That’s what helps give a ‘UP’ to start the day.” (Add to that her morning exercise and she’s good to go.)
5. Try aromatherapy
Aromatherapy — the use of aromatic plant extracts and essential oils for therapeutic inhalation, massage, or baths — may work for some people, said Farrell Allen. Or just change your soap. “Take a shower with an energizing body wash like citrus fruit,” she said.
You can also bring some coffee into your life through other products, she said. “There is a coffee-scented liquid soap on the market that I like to use only in the morning. You can (also) light a coffee-scented candle during breakfast.”
6. Smart snack
A diet made up of protein, healthy fats, and complex, fiber-rich carbohydrate sources releases blood sugar at a slower rate, sustaining longer-lasting energy.
This type of breakfast is what Farrell Allen has suggested for his patients looking for a morning energy boost.
“Typically mine includes low-fat cottage cheese or yogurt, topped with berries, granola and nuts,” she said.
“My family loves my pumpkin bread and zucchini bread recipes. I make them in advance to eat fast in the morning.” For a protein boost, Farrell Allen also includes an egg, cheese slices, or cottage cheese.
Other protein- and fiber-rich breakfast ideas from Farrell Allen include:
- Avocado on whole-wheat toast (with an egg, if desired), sprinkled with all the bagel seasoning;
- Cinnamon brown rice pudding with walnuts, which can be made in advance and reheated quickly;
- Farro breakfast bowls, which can be made sweet and filled by adding ground cinnamon, apples or berries, or walnuts or walnuts. Or go the savory route with a Mediterranean-style bowl including tomatoes, olives, cucumber and feta cheese; or a bowl of eggs, avocado and spinach.
With information from CNN’s Sandee LaMotte
Source: CNN Brasil
