10 easy ways to perk up without coffee to help you get through the evening

When drowsiness appears, a cup of coffee helps, and then another and another … But if you are watching your health, you should not abuse this drink – you can cheer up without it. Here are a few alternative ways to quickly come to your senses.

MD, sports doctor, rehabilitologist, rehabilitation expert

Coffee is the most controversial drink in the world, the harm and benefits of which have been debated since its discovery.

Why do we constantly crave coffee?

According to a sports doctor and rehabilitation specialist, coffee, or rather its main component caffeine, is a natural stimulant that reduces fatigue, focuses attention and even improves mood. How? It triggers the release of adrenaline into the blood, which in turn increases the level of fatty acids in the blood. During physical activity, for example, the body uses them as a source of energy, saving glycogen. This is why we feel a burst of energy and become more efficient.

But you should not drink coffee too often. After a “dose” of more than 300 mg, a diuretic effect occurs and tolerance develops – the effect of coffee in this case is not so pronounced. Given that the content of caffeine in different drinks is different, it is better to be guided by your own sensations, breathing and heartbeat.

Is it possible to drink coffee in the evening?

Sports doctor and rehabilitologist says that coffee affects everyone differently. Ideally, eliminate the beverage six hours before bedtime. For example, if you go to bed at 22:00-23:00, it is better to drink coffee until 16:00-17:00.

Alexandra: Scientists from the Institute for Scientific Information on Coffee ISIC say that consuming 3-5 cups of coffee a day prevents the formation of beta-amyloid plaques in the brain. These are linked to Alzheimer’s disease and dementia. Caffeine and polyphenols also have a positive effect on the cognitive functions of the brain.

Alexandra: Scientists have concluded that the healthiest way to make coffee is drip-coffee or, simply put, filter-coffee. The method involves pouring hot water once through a layer of ground coffee in a filter. Studies show that the lowest mortality rate is among those who drink 1-4 cups of such a beverage daily.

How to cheer up without coffee?

Try alternative beverages
According to a sports doctor, coffee can be replaced with matcha tea: the phosphorus and honey it contains boosts concentration and improves mood. Herbal tea with ginger and lemon is another good alternative. The drink is tonic, contains vitamins C, B2, B1 and has an immune-stimulating effect.

Take a walk
Fresh air and physical activity will help you to cheer up quickly. As soon as you start to feel drowsy, close your laptop and go for a walk – you don’t have to run in circles, just take a short walk down the street. Studies show it’s a better energizer than coffee.

Alexandra: Physical activity (climbing stairs, walking outside at lunchtime) activates the brain and cardiovascular system. Citrus odors and essential oils (orange, peppermint, lime, rosemary) are also good for invigorating – you can add them to aroma diffusers.

Chew gum
Scientists have proven that chewing gum is good for you: it gives you a burst of energy, increases alertness, improves attention span and reduces cortisol, the stress hormone. Choose fruit and mint flavors – volunteers who participated in a chewing gum experiment reported improved mood. It’s worth a try – at least your breath will be fresher.

Listen to your favorite track
Why do we love listening to music? Scientists say that favorite tunes stimulate the production of dopamine by 9%, and it is associated with feelings of pleasure – music lovers confirm. Also, songs distract from fatigue – this happens by reducing cortisol levels.

Alexandra: Power nap is a short afternoon nap of 15-30 minutes (ideally 18-25 minutes). It revitalizes, relieves stress and increases concentration. It is recommended to use power nap as a preventive measure against drowsiness and fatigue. In this case, you can sleep whenever and wherever you want, the main thing is not longer than 30 minutes, otherwise there is every chance to fall into a deeper stage of sleep.

Try Coffee Nap
If giving up coffee lacks willpower, a sports doctor suggests trying Coffee Nap – a combination of a short afternoon nap and coffee. Scientists have proven that it’s more invigorating than coffee and sleep separately. We drink a cup of coffee and immediately go to bed for 15-20 minutes, set an alarm clock and wake up exactly when the caffeine enters the bloodstream. To make it easier to fall asleep during the day, use a mask and earplugs.