There's an easy way to stay awake and alert. It's called coffee.Which is why it'stempting to down a cup (or two, or three) when you're nodding off at work, or when you wake up in the morning feeling not quite refreshed.Unfortunately, consuming large quantities of caffeine comes with risks.What constitutes large quantities depends on the individual, but in general, more than 5-600 milligrams (or four cups) a day may cause side effects including insomnia, nervousness, and stomach problems.Even if you consume less than that, the energy boost from coffee wears off after a few hours, leaving you as tired as you were before, if not more so.Fortunately, there are plenty of alternativeways to perk yourself upbeyond simply sleeping more at night. Below, we've complied a list of scientifically backed ways to stay alert without consuming any caffeine at all.This is an update of an article originally posted byJulia Calderone.1. Take a napAs long as it's not for too long or too close to bedtime, napping forfive to 25 minutes about sixto seven hours before you'd normally go to bed is a great way to recharge.Going much longer than thatmeansthe post-sleep grogginess also known as "sleep inertia" will kick in, leaving you sluggish after you wake. Longer napsof up to an hourcan sometimes be worth it,as long as you can afford the extra time to push through that groggy after-glow.A 2008 study found that an afternoon nap was better than both getting more sleep at night and using caffeine to get over a midday slump. Other studies have shown that sleep improves learning, memory, and creative thinking, and even quick six-minute naps help people retain information better than if they hadn't slept at all. "Naps, in contrast to caffeine, have been shown to enhance not only alertness and attention, but also some forms of memory consolidation," University of CaliforniaSan Diego researchers reported.2. Eat a nutritious snackLow blood sugar can make you feel foggy and lethargic. Large meals can have the same effect, because digestion takes energy (ahem,food coma). If you try to mask this effect with sugary foods and caffeine, you'll get a momentary high before a rapid crash.Eating small snacks packed with certain nutrients, such as iron, and good fatsis a great way toget the benefits ofa natural buzz. One study found that a high-fiber breakfastprovided the greatest boost in alertness, and high-quality proteinslike those found in eggsare also important. But there are a wide varietyof foods that can help keep your energy levels high throughout the day.Some of our favorite suggestions are avocado toast, peanut butter and celery, or carrots and hummus. Foods like spinach, beans, and lentils are great sources of iron, and iron deficiency is often a source of fatigue. Pairing those iron-rich foodswith snackshighin vitamin C will helpboost iron absorption.3. Drink waterDehydration is a huge energy suck. It can cause fatigue, confusion, heart palpitations, and fainting, according to an American Chemical SocietyYouTube video.Thisis because up to 60% of the human body is water. In addition to lubricating joints and flushing waste from the body, the bloodstream uses water toshuttle nutrients like oxygen and carbohydrates to various body parts, including the brain. A 2009 study by Tufts University researchersshowed that even levels of mild dehydrationa loss of 1-2% of the water in your bodywas associated with fatigue and confusion.4. Watch cute animals onlineCats maybe unusually lazy, but some people find that their furry antics provide not only a way toboost mood, but to combat sleepiness and boost productivity as well. (Videos of other cute animals could also do the trick, a 2012 study found.)In astudy published in June 2015, which surveyed 7,000 cat video enthusiasts, respondents said thatwatching internet cat videos raisedtheir energy levels, heightened their feel-good emotions, and minimized their negative feelings, as reported byLiveScience.The cat video fanssaid they felt "significantly lower levels of depletion ... and significantly higher energy levels ... after [viewing] than before." One important caveat: The study didn't measure whether the videos actually had those effects, only whether the participantsfelt that they did.Increasesin oxytocin, a neurotransmitter thatheightens feelings of trust and emotion, and a decreases in cortisol, abrain chemical linked to stress, have been tied to our in-person interactions with animals; there's a chance similar effects could be at play with our reactionsto cute-animal videos, butresearch is needed to investigate exactly what's going on.5. Step outsideIf you're dragging at work, a quick step into sunshine may be all you need torecharge. Studiesindicate that exposureto blue light during the daya type of visible light thatcomes fromnatural sources like the sun and artificial sources like TVs, laptops, smart phones, and LED lightingimmediately improves alertness and performance.But to keep us perky during the day, we need more than a softly glowing screen (which may be plenty to keep us wired when we're trying to sleep at night). That's why a dose of sunshine is ideal, while the less-bright lights of indoors aren't quite enough to keep you from dozing off at your desk. In a 2014 study, those exposed to special formulations of blue lightreported feeling less tired and had quicker reaction times and fewer lapses of attention during memory tests.Bright light alsoactivates the hypothalamus, apart of the brain that controls our circadian rhythms. Those are what regulate sleep and wakefulness, setting a normal schedule for our bodies and minds.6. Breathe deeplyCalm and relaxed employees make for productive employees. Breathing deeply shuttles more oxygen tovarious parts of your body, which canboost your dipping energy levelsand help keep you feeling Zen.Deep breathing also decreases stress and anxiety, which in turn helps to boost your immune system, keeping you healthy and strong. But make sure you are practicing deep belly breathing to reap the benefits. Tryone six-secondexercise from a former Googler here.7. Listen to musicGroovingto your favorite song releases multiple feel-good chemicals in your brain that can giveyou a boost.A study from 2011 showed that when people listened to music that gave themas science writer Virginia Hughes put it"goosebumps or chills" for 15 minutes, their brains overloaded with dopamine, a brain chemical that is involved in pleasure and reward. Your favorite tunes also activate other feel-good chemicals like serotonin and oxytocin.Some studies of drowsy drivers have also found that musicespecially loud music can help keep people alert, though the effect may not be long-lasting. And certain playlists might be better than others: "The more varied the music," noted a 2004 review, "the more [stimulating]it is."Even better' Sing along. One study found that people who sangfelt less tired and more energetic than they did before the musical task.8. Chew gumIt's not necessarily a bad habit.Keeping your mouth busy seems to keep your mind alert as well. Some studieshavesuggested that chewing gum might be an effective way to reducedaytime sleepiness, perhapsbecause the act of chewing somehow increases circulation and activates certain regions of the brain.Recent studies have also demonstrated that chewing gum can help peopleconcentrate on exams, reduce anxiety, and increase reading comprehension. Just make sure you're not smacking your gum too loudly if you're around coworkers.9. Dance or take a quick walkTreating yourself to a little jig or a quick run up and down your building's stairs is a great way to keep yourself awake. One study found that when participants exercised "during peak levels of sleepiness, subjective fatigue appeared partially alleviated."Getting up and getting moving alsogets your endorphinsflowing. These feel-good neurotransmitters help to relieve stress and fatigue and increasefeelings of euphoria.And if you dance to your favorite tunes, you'll get the extra energy-boosting benefitsof music (see No. 7).10. LaughHere's one more reason to check out those cat videos during the workday: Humorcan give you an energy boost.One study found that college students who watched about 12 minutes of clips from comedy routines felt more energetic afterward than thosewho didn't watch the clips.11. Sniff some rosemaryConsider keeping a stash of herbal oil in your desk drawer. Studies havefound that people who sniff rosemary or rosemary oil feel more alert, "fresher," and more relaxed. They may even perform better on tests of cognitive ability,compared to people who sniff lavender oilor don't smellanything.12. Look away from the screenLooking at one target, such as a computer screen, for a long time can hurtyour eyes and make you struggle to keep them open.As muchas 95% of Americans are at risk for so-called computer vision syndromeespeciallythose who work in an office. All that screen time can causeeyeirritation and dryness, eye strain, blurred or double vision, headache, and shoulder and neck pain.You can minimize the risks of damaging your eyesby reducingglare on your screen, upgrading your screen to an LCD, blinking frequently, correcting your posture, and gazing at a distant object every 20 minutes.Thanks for readingnow look away!SEE ALSO:The 11 best tricks to turn yourself into a morning personJoin the conversation about this storyNOW WATCH: Here's what the maximum amount of caffeine you should be drinking in a day looks like
Click here to read full news..
