Cheer up in the morning without coffee. The most effective methods to cheer up if you want to sleep

Remember, the more light around you, the more alert you feel.
If you sit in semi-darkness all day, it is not surprising that you feel sleepy.
Open the curtains, turn on the lamps and you will feel a surge of energy.

1. Go outside. Even a few minutes fresh air help to cheer up.
2. Massage your earlobes. Surprisingly, this simple procedure really helps to get rid of drowsiness.
3. Tickle your palate with the tip of your tongue. You will feel a little strange, but invigorating effect.
4. Call a close friend. Firstly, it will cheer you up, and secondly, nothing invigorates like live communication.
5. Raspberries, apples, oranges and grapefruits will fill you with energy unlike meat and pastries, so if you want to snack, choose better fruits and berries.
6. Listen to an energetic song. If you know the words - sing along, if you want - dance.
7. Stand on your toes and try to stay in this position for as long as possible.
8. Watch a clip of your favorite artist, a cartoon that you loved as a child, read a good book.
9. Devote time to what inspires you.
10. The best way to cheer up is to laugh heartily. Watch a funny video, read a funny comic. A good laugh will stimulate your mind.
11. Make sure the room you are in is adequately ventilated.
12. Massage your neck for a few minutes.
13. If you are overwhelmed by drowsiness, mint candy or chewing gum will help you. Even such a small physical action how sucking candy will invigorate you, and the taste and smell of mint will refresh you.
14. Even a two-minute walk will help you feel energized. If you work in an office, walk down the hallway, go outside, jump in place. Any physical activity raise your tone.
15. Get your brain busy. Make a plan for tomorrow or start solving a crossword puzzle. This will activate your mental activity and help you cheer up.
16. Drink cold water. You can also wet her temples and wrists. This will wake you up.
17. Plan your work well before you start it. When everything is in its place, you spend less energy.
18. Do some deep breaths. Deep breathing increases blood oxygen levels and helps relieve stress.
19. Of course, nothing will cheer you up better than exercising in the morning. They can be the most simple and elementary. To stay active and a healthy person It is enough to give exercise at least 30 minutes a day.
20. Eat right and do it at least three times a day. You must constantly feed the forces of your body, if you do not want them to run out.
21. Do you have any hobbies? Doing what you love is exciting and quickly relieves fatigue.
22. Massage your temples.
23. Do you constantly feel overwhelmed and tired? Perhaps the reason is that nothing inspires you. Try yourself as an altruist. By doing good deeds, you yourself will become kinder and happier.
24. Knowing that your life is not wasted will give you many positive emotions and energy.
25. Do you like aimlessly changing channels or browsing the web for half the night? Make the most of this time and get a good night's sleep.
26. Stretch. Stand on tiptoe and try to reach the ceiling with your fingertips. Let each of your bones, each of your muscles relax. Do right, left, back and forth bends, as well as any other stretching exercises that you know. If there are none, then it's time to learn them.
27. Take a 15 minute nap. Surprisingly, sometimes this short period of time is enough to feel rested.
28. Cut down on energy drinks and coffee. They create a short-lived illusion of a surge of strength, but as a result, they only make it worse.
29. Don't forget about vitamins. They - main source energy for your body.

Fifth is not The best decision if you need to stay in good shape for as long as possible. It doesn’t matter if it’s due to a project, a meeting or an exam, not only caffeine (and, of course, not at all) will help you “reboot”. In this article, we have collected scientific advice for those who like to drink less coffee without compromising cognitive function. Ready? Then we offer to start right now.

Drink more water

Dehydration is not only bad feeling(ranging from palpitations to fainting), but also a large-scale loss of energy, reminiscent of the American Chemical Society (American Chemical Society). This is due to the fact that a person is 60% water, which, among other things, is necessary for the transfer nutrients, such as oxygen and carbohydrates, to different parts of the body, including the brain. A study at Tufts University in 2009 found that even mild dehydration - a 1-2% loss of water - can be associated with out-of-the-ordinary fatigue and confusion, so it's definitely best not to risk it.

take a walk

If you're feeling lethargic at work, daylight may be just what you need to recharge. Studies show that screening gadgets during the day makes us feel worse, while sunlight, on the contrary, promotes alertness and increased productivity (due to the activation of the hypothalamus, which is responsible for circadian rhythms). In a 2014 study, people who took a break for a walk while working at a computer reported feeling less tired, had faster reactions, and showed top scores in memory tests.

Breathe deep

It has been proven that calm and relaxed employees are productive employees. And it is useful to keep in mind that it is from the stomach that is one of the best ways to calm down. According to research, inhaling and exhaling in ten counts moves more oxygen to different parts of the body, which automatically increases energy levels and helps to “feel zen”. Let us add to this that deep breathing reducing stress, strengthens immune system, allowing the body to more effectively resist bacteria and viruses. Nice bonus, don't you agree?

Listen to your favorite music

If you enjoy working to music, just do it. And don't listen to those who say that extraneous sounds distract. Scientists confirm that your favorite music provokes a release in the brain chemical substances to help you get the job done better. A 2011 study on the topic showed that when people listened for at least 15 minutes, their brains were literally overloaded with dopamine, a hormone associated with pleasure. Other studies have found that pleasant melodies increase the production of serotonin and oxytocin, which will make you instantly feel better.

Chew gum

It turns out that chewing helps you work harder without being distracted by extraneous things. And if you don’t have a healthy snack like an apple or carrot slices on hand, the most common chewing gum can help here. Some studies suggest that it can become excellent remedy decrease daytime sleepiness because the act of chewing improves blood circulation and activates certain areas of the brain (including those associated with mindfulness). Recent research also shows that chewing gum helps students focus on the information they need to learn for an exam, reducing anxiety and increasing reading comprehension.

Cats can be extraordinarily lazy, but scientists believe that their fluffy antics not only improve mood, but also help us fight drowsiness. How? A 2005 study of 7,000 volunteers found that the vast majority of respondents perceive animal videos as something that "increases their energy level", "strengthens their emotions" and "helps fight negativity." Perhaps this is because when we look at something funny or cute, there is an increase in oxytocin levels while the levels of the stress hormone cortisol naturally decrease. Scientists suggest that this effect becomes even more obvious.

take a nap

None of the above worked? Maybe you really need . A 2008 study found that a 10-25 minute afternoon nap was better than caffeine at reducing midday energy levels. And other studies have shown that taking a nap improves our ability to learn, stimulates memory and creative thinking. So it seems that sleeping in lectures at the university was not such a bad idea.

Typical breakfast consisting of oatmeal, scrambled eggs and a glass orange juice will help you not only wake up, but also keep your morning vigor for a fairly long period of time. In one of the posts, we have already listed some products that can be compared with coffee in terms of their effect on the body. This time I found another list more authentic.

So, under paragraph number 1 in our list goes, as always, chocolate. Why? Well, besides being tasty, it contains quite a lot of sugar and is an impetus for the production of endorphins - this is quite enough to get an energy boost for a couple of hours, if not longer. I think that everyone remembers the rule “Before the exam, it is better to eat a chocolate bar or drink strong and sweet tea”?

2. Cold water. Dehydration is one of the causes of fatigue. Drink more water, especially in the morning, and you will be happy. At least physically you will feel much better. Especially if you drink in the morning only getting out of bed at least a glass of water.

3. Berries. Any berry is good and healthy. And even better if it is raspberries, blueberries and strawberries. These berries are full of natural stimulants!

4. Orange juice. Citrus fruits are a godsend for the eternally sleeping! The juice itself is full of vitamin C, which fills the body with energy, and the smell of orange, lime and lemon stimulates brain activity. This is especially true in winter, a cold is still in the air. Lemon and lime are also good, but their juice is best consumed with a lot of sugar and slightly diluted with water. It is checked up on own experience.

5. Something cold. Pro cold water I already wrote, but any cold drink is suitable here - soda, juice, etc. Cold is a shock to the whole organism, which gets a shake-up and starts to work at full capacity.

6. Meat. The proteins contained in meat are slowly processed, respectively, the energy is released more slowly, but it is enough for more for a long time. Of course, instead of coffee, you can’t eat a piece of meat and immediately wake up, but then the energy supply will be replenished. The same applies to fish. If there is a hard day ahead, it is better to eat a piece of chicken or fish than vermicelli or bread.

7. Nuts. They are also very nutritious and will help you recharge your batteries. But you should not get carried away with them either, especially at night, because the remnants of unprocessed energy are deposited, alas, not in the brain, but in other parts of the body. Problematic.

8. Green tea. Well, everything is clear here, because any tea contains caffeine. And green tea is also the healthiest. If you drink a cup of tea, I will be cheerful much longer than after a cup of coffee. Only if after coffee you almost immediately feel invigorated, then the effect of tea does not come so quickly.

9. Apples. Apples contain boron, which increases the body's alertness. That is, attention to detail is increased and you will not miss another "-" in the equation. Plus, there are many others in apples. useful substances, so chew on health (it is also good for teeth).

10. Oatmeal. She is full complex carbohydrates and fiber. And if you add something sweet to it, you will get a wonderful energy breakfast.

11. Bananas. Bananas have a lot of sugar natural sugar, which is absorbed by the body much better.

12. Yoghurt. It's all about magnesium - an excellent source of long-lasting energy. Just remember that filled yogurts have a lot more sugar than you think.

13. Eggs. Eggs are generally classified as superfoods. They are full of proteins, vitamins and minerals (leucine among them) that the body needs to full-fledged work and recovery after exercise. Plus, you won't get tired as quickly.

So, the list contains quite accessible and healthy foods. I see no reason to eat not only delicious, but also beneficial to the body. Of course, they will not replace a fragrant cup of coffee, but you can not always afford to drink it.

Do not feel like a person without a traditional morning cup of coffee? But, as everyone who leads a healthy lifestyle knows, this is not the most healthy drink. Darkens from coffee tooth enamel, the caffeine contained in it adversely affects cardiovascular system, and its abuse can lead to dehydration.

Experts do not recommend children and pregnant women to drink coffee, and scientists have found that lovers of this drink are established. And all more people they also want its enticing aroma. Of course, when used wisely, this drink is not so dangerous, but why take the risk when there are tasty and healthy alternatives?

What can you drink instead of coffee?

Green tea

It's no secret that this refreshing drink is a storehouse of antioxidants, vitamins and trace elements. He has many useful properties, which include the elimination of toxins, inhibition of the aging process, and even a reduction in the risk of developing tumors. Green tea contains caffeine in enough to provide the tea lover with cheerfulness and, unlike coffee, does not cause side effects. In winter, you can use it with ginger or, and in summer - cold with ice, lemon and fresh mint. By the way, it also makes sense to include ginger in the diet, as it contains substances that increase concentration, warms, lowers cholesterol, and is even a natural aphrodisiac!

nutty smoothie

This dish is becoming more and more popular every year. healthy lifestyle life, which is not surprising, because it is lovely way cook delicious and healthy breakfast saving every second. How great to start the day with an invigorating hearty cocktail! You will need a blender, a handful of nuts (they contain fibers and proteins, B vitamins, phosphorus, iodine and much more - so nuts are necessary for the productive work of the brain, skin elasticity and fight against the syndrome chronic fatigue), banana, almond or any other milk, and some honey. In principle, you can add anything to a smoothie - fresh fruits, vegetables, berries, and ice. The widest scope for experiments, which is not limited by anything but your imagination.

An exotic drink, invented many centuries ago in India, does not have a specific recipe for preparation. But it always contains 4 main ingredients: tea, milk, sweetener and spices. Any tea can be used, but it is better to give preference to black tea with a bright taste, as a large number of spices can overwhelm the taste of delicate teas.
It is worth adding sweets to the drink: after all, the brain needs glucose. The most ordinary sugar will do, but you can diversify the diet with both brown cane sugar and any honey. You can try using condensed milk - it will immediately play the role of both a sweetener and milk. Vegetarians prefer a natural sugar substitute - stevia leaves. They are not processed with chemicals, do not have the side effects inherent in sugar, and at the same time are 15-20 times sweeter than sugar. In addition, numerous Scientific research This plant made it possible to reveal a lot of useful properties of stevia, such as improving the condition of blood vessels and lowering cholesterol levels.
Milk for Masala tea is usually used whole. As spices, you can add black pepper, fennel and licorice root.

lemon water

Drinks containing caffeine large quantities, can cause an instant burst of energy, but later you will feel lethargic and drowsy. To avoid this, replace your morning coffee with plain water with lemon. Yes, the simple things are often the best. Nutritionists advise adding the juice of half a lemon and a teaspoon of zest to the water. This drink will provide a refreshing and awakening effect, and will also serve as an excellent prevention. colds. Can be turned lemon water into a real homemade lemonade, adding honey and fresh mint to it.

Greetings!

In the midst of a working day, fatigue and apathy piled up?

A lot of things await you, and you are like a “sleepy fly” wandering from place to place?

Do not rush to run for a cup of coffee or an energy drink.

Use any of the following methods to invigorate your body and clear your mind.

1. Earlobe massage.

On the human earlobe is located great amount nerve endings, which affect the blood circulation of the brain and dramatically increase its tone.

You need to massage intensively, pressing the earlobe with your fingernail.

By the way, it has been established that even if a person is in a semi-conscious state, intensive rubbing of the earlobes leads to the fact that the person comes to his senses.

2. Breathing exercises Kapalabhati.

A very simple exercise.

You need to breathe, and then smile. Smiling, you make a sharp and short exhalation. This is followed by a pause during which an involuntary breath occurs. If you feel dizzy, then you are taking too deep breaths. When you perform the exercise correctly, there is a feeling that everything around you has become brighter, cleaner and fresher.

Hence the name of the exercise - Kapalabhati, which means "shining skull". The miraculous effect of gymnastics on human body is explained as follows. Nerve receptors are located in the nasal passages. Due to the sharp and rapid breathing, the receptors begin to send impulses to the brain, stimulating its work.

3. Rubbing your face with ice cubes.

This method is ideal for morning awakening. Take a few pieces of ice, press them to your forehead and start moving them left and right, then across your cheeks. It is very important to massage the area over upper lip. This zone affects trigeminal nerve, which acts as a counterweight to the vagus nerve. When a person wants to sleep, it means that his nervus vagus active. When we begin to irritate the trigeminal nerve by massaging the area above the upper lip with ice cubes, the vagus nerve ceases to be active. A person feels a surge of vigor and strength.

4. One minute of physical activity.

Sit down, feet shoulder-width apart. Jump up like you're throwing the ball into a basketball hoop. After the jump, immediately squat down. When performing this exercise, you should not be in a standing position - either sit or jump. When you do very intense exercise for one minute, the body needs to quickly disperse the entire circulatory and respiratory system. Adrenaline is released, which stimulates nerve cells. In fact, the body receives doping, only absolutely harmless to health.

Remember these four ways to get energized without too much caffeine. Put them into practice, and you will forget what fatigue and apathy are.