You see caffeine as part of your everyday life. It is your quick fix when you feel sleepy. It is effective in restoring mental alertness because it is considered a stimulant and drug. In fact, a 160 to 600-milligram dosage is proven to increase mental alertness, memory, and reasoning.
In moderation, caffeine can help but if you drink too much, it will lead to harmful effects. Experts recommend that you only consume about 400 mg of caffeine – that is roughly 4 cups of coffee or 10 cans of cola. If you drink more, that is caffeine overdose mg. High caffeine intake may worsen the symptoms of depression and anxiety. It can also cause headaches, insomnia, jitters and irregular heartbeat.
You should not depend on caffeine to stimulate alertness when sleepy. Here are some caffeine alternatives that you can consider to enhance mental alertness:
Take a drop nap
Never underestimate the power of drop nap. It only takes a few minutes but it can give you enough energy boosts to get through the last few hours of your work. This is easy to do and it will not cost you anything. You just need to sit in a comfortable chair and hold something in one hand. When this thing drops on the floor, it will make a noise enough to wake you up. As soon as you wake up, you will notice a boost of alertness.
Do some stretching
Sometimes you will be hit by tension and lethargy that you feel sleepy. When this happens, you should do some stretching. You can consider basic stretches and move to complex ones when you feel comfortable.
Do not forget to hydrate
You must know that the brain is mostly water. It is only right to keep yourself hydrated to optimise productivity and alertness. There are three hydration styles that you can consider – replacement, 8 by 8 and prescribed quantity.
Replacement means replenishing all the fluid you lose throughout your day. 8 by 8, on the other hand, means drinking eight ounces of water eight times every day. To know the prescribed quantity of water your body needs, you have to consult your doctor. Glass of water is better than drinking a coffee.
Eat foods with protein
Protein can actually boost your mood and improve concentration skills. On top of that, it can supply you with the necessary energy to get through the day. You need to replace your afternoon cup of coffee with a serving of protein to enhance mental alertness. You can consider a handful of nuts or seeds. Another alternative is whole-wheat tortilla wrapped in chicken. If possible, replace your morning cup of coffee with a healthy protein-rich breakfast like lean meat, eggs, and low-fat dairy foods which is a very good caffeine alternatives.
Chew an apple
When you feel sleepy, the best thing to do is to chew on something. If you have to chew on something, make sure that it is healthy. You can start with apples. Apples can give you a quick energy boost. Instead of chewing a gum, apple is better.
If you must drink caffeine, limit it and it should never substitute sleep. Do not drink a few hours before you sleep otherwise you won’t sleep easily.