Classify caffeine within the “Yes, there can be too much of a good thing” category. While it’s true caffeine can provide the stimulation you need to perk you up and get you through a busy day, caffeine has plenty of negative side effects when you consume too much. Is it any wonder many people are second guessing their caffeine habit and trying to figure out alternate ways of getting energy?
This isn’t to suggest that caffeine is bad for you—the Mayo Clinic says it’s safe for most adults to have up to 400 milligrams of caffeine per day, the amount you would get from 4 cups of brewed coffee. But when you go over that amount, you could suffer restlessness, an increased heart rate, and nausea. If you consume that caffeine too late in the day, it could even set you up for trouble sleeping at night, which in turns affects your energy levels the next day.
So, if you find yourself lagging during the day, don’t default to pouring yourself another cup of coffee. Instead, consider one of these five natural resolutions to your low energy levels:
1. Have a nutritious snack. Poor nutrition could have a lot to do with feelings of sluggishness. A deficiency in vitamins and minerals deprives your body of what it needs to perform various functions, and too many refined carbohydrates (e.g. high-sugar foods) could leave you crashing after a short-term high. Instead, you should focus on complex carbohydrates, such as oatmeal or whole wheat bread, to provide long-lasting, sustained energy. B Vitamins and zinc can help your body convert food into energy, and iron helps create blood cells that carry oxygen all over your body.
2. Step outside. Getting some fresh air and sunshine, even for just a few minutes, will lift your mood and rejuvenate you. Many studies have linked being in natural surroundings to decreased stress levels, deeper breathing, and improved mood. Although stepping outside for a few minutes won’t be a replacement for a good night’s sleep, it can lift you up after you’ve spent too much time breathing stale air in a windowless room.
3. Engage in some light physical activity. A good workout helps energize you, but you don’t even have to do anything intense to reap some of the benefits. Light physical activity to break up the monotony of the day, such as a lap around the parking lot of your office building, can release endorphins to make you feel good. You’ll also increase your heart rate and your breathing, which will help deliver more oxygen all over your body. Finally, even light physical activity has been shown to prompt our bodies to product norepinephrine, a chemical that makes you feel awake and alert.
4. Stay hydrated. Are you tired or are you just dehydrated? One of the first symptoms of dehydration is fatigue—and if you’re waiting until you feel thirsty to pour yourself a glass of water, you may be too late. Sipping on water at a slow but steady rate is the best way to ensure you’re staying hydrated without overdoing it. Aim for 6 to 8 glasses per day, or if you want to be more specific in your amount, consume approximately 1 ounce of water per pound of bodyweight.
5. Take a power nap. Of course, this will depend on the demands of your lifestyle. Some people may not be able to get a nap until they get home from work at the end of the day, which could either rejuvenate them enough to get through a busy evening or disturb their sleep cycle later that night. If you have the option of taking a nap when you’re feeling fatigued, go for it. Stick to 20 minutes, which gives you enough to reap the restorative effects without entering such a deep phase of sleep that you’ll feel groggy when you wake up. Avoid napping within six hours of when you plan to go to sleep for the night or else you could end up interfering with your sleep cycle.
