To most people, caffeine is the airplane to get over the hump of morning drowsiness. In fact, research has shown that 85% of the U.S. population consumes at least one caffeinated beverage per day.
With this in mind, we can safely assume that people are looking for reliable ways to win the battle against their snooze button every morning. However, most aren’t always natural early risers. As a result, they need a way to boost their wakefulness every single morning.
This presents us with one question: Can we get over the initial state of grogginess in the morning without caffeine? Many will be surprised to hear that there are many simple and natural ways to keep you alert in the morning hours.
By using even just a few of the tips I’ll mention, you’ll no longer need to pay for airplane gas.
Go Without Caffeine?! Why?
Research is kind of all mixed up, so it’s hard to tell if coffee is some kind of miracle liquid or bitter junk. Either way, the many side effects of drinking caffeinated drinks still stand true.
Research suggests that drinking too much coffee can result in:
- Restlessness and shakiness
- Insomnia
- Headaches
- Dizziness
- Fast heart rate
- Dehydration
- Anxiety
Clearly, this drowsiness-curing chemical solution has some holes in its positive image. Another aspect of quitting caffeine is the withdrawal stage. Even if you’re less sensitive than most people, the more you drink caffeine the worse the withdrawal.
I, and many scientific experts (1, 2, 3), would suggest getting over the withdrawal hump and living a healthier life. Although it has some potential positive benefits, if you could just not risk the side effects, then why rely on potentially harmful artificial stimulants to wake up in the morning?
Below I will provide several more natural and reliable ways in which someone can cure their morning drowsiness and enhance their focus without the caffeine additive.
1. Light Sources
Your body’s natural circadian rhythm responds mainly to light and dark settings. If it’s lighter, you’re more likely to wake up. If it’s darker, however, then you’re more likely to sleep in.
When you wake up, turning on all the lights will help you open your eyelids a little more. Essentially, you’re tricking your brain into thinking it’s time to wake up; even if you didn’t get enough sleep the night prior.
2. Get Your Heart Pumping
Consider implementing exercise into your morning routine. When you exercise, your body naturally begins to stimulate itself; your heart pumps fast, your brain is focused, your muscles are intensified.
In addition to its many benefits, moving around in the morning can do exactly what caffeine does, just without the chemicals. A simple run or 10-minute cardio session should do the trick.
3. The 10-Minute Rule
If you struggle with the temptation of laying back in bed, the 10-minute rule should be your best friend. The rule is as follows: be out of bed for at least 10 minutes after the initial wake-up time.
Once you get over the initial grogginess in the morning hours, staying awake seems much clearer than going back to bed. Not only does this strategy help you keep a consistent wake-up time, but it also makes staying awake much easier in general.
4. Early Activity
Again, starting your day with something that stimulates your brain is the same as starting your day awake. However, there’s a difference between using your brain and actively using your brain. For example, writing, drawing, and programming are stimulating activities compared to simple reading.
This doesn’t have to feel like a chore; enjoy the activity you’re doing. If you’re amused by the activity, you’ll feel more motivated to get up in addition to the natural brain stimulation of the actual activity. By keeping your mind active early, you’ll be able to brush off any unwanted drowsiness.
5. Prioritize Breakfast
I find it very common for someone to skip breakfast in the morning. A lot of people will tell me “I don’t have time” or “I don’t like breakfast foods.” It’s as easy as a few fruits or a piece of toast to get you going in the morning.
The term “breakfast” comes from the words “breaking the fast,” meaning your body has been fasting overnight because you obviously can’t eat in your sleep. As a result, it throws off our metabolism and leaves us malnourished in the morning. This is the reason why people say breakfast is the most important meal of the day.
Breakfast opens the gate to many life-changing benefits and gives your energy levels the boost that keeps you awake in the morning.
6. Commit to a Sleep Schedule
All too often I see people who have crippling sleep debt with hopes to pay it off on the weekends. Over 50 million U.S. adults agree with this strategy because it seems like it fixes all of your sleep problems. However, this actually does the opposite.
When you starve yourself of sleep and feast on the weekends, it opens you up to many risks such as poor cardiovascular health and unfavorable immune defense. It also completely throws off your energy levels and overall circadian rhythm.
To combat this habit, try to stick to the same sleep-wake times each day. Getting at least 7-8 hours of sleep each night should regulate your physical and mental health, energy levels, and circadian rhythm.
7. Use Sound to Your Advantage
If you’re looking for a more personalizable way to wake up in the morning, try listening to something. This could be music, audiobooks, or a nature playlist; whatever you enjoy the most.
Studies have shown that listening to something other than a beeping alarm clock—such as songs with melodies—in the morning can help boost your energy levels and overall focus in the morning. In fact, researchers have hand-picked a few songs that could be good wake-up tunes: “Good Vibrations” by The Beach Boys and “Close to Me” by The Cure.
Listen to something you enjoy; it could be a reliable motivator to get you out of bed in the morning.