Steel-cut oatmeal topped with fruit and nuts Yogurt, low-sugar bran cereal, and a glass of orange juice Omelette or scrambled eggs with veggies, wrapped in a hot tortilla If you’re in a rush or don’t enjoy eating breakfast, make a smoothie the night before and store it in the fridge. Include fruit, yogurt, and green vegetables (or vegetable powder).
Exercising outdoors may wake you up more quickly, due to the cold, fresh air. Open the windows or stand in a cold fan to get this effect indoors.
“Full spectrum” fluorescent lights are a cheaper option but do not mimic morning light all that well. [4] X Research source It might still be worth replacing incandescent or regular fluorescent light bulbs in your bedroom, especially if you can set it to turn on about thirty minutes before you wake up.
Chewing gum may keep you alert for similar reasons, plus the physical activity of keeping your jaws moving. [5] X Research source Mouthwash that contains alcohol may dry out your mouth, and potentially increases risk of cancer. [6] X Research source Stick to alcohol-free mouthwash instead.
This is time spent actually sleeping, not fighting insomnia. Learn how to sleep comfortably to make your nights and mornings easier. Sticking to a consistent sleep schedule will help you sleep deeply and wake up fresh. Try going to bed earlier instead of sleeping in to catch up on your sleep debt on the weekend.
Caffeine helps you function faster and push through relatively easy tasks. It won’t make difficult tasks easier or help you find solutions to complex problems. Teenagers and young adults should stick to 100mg of caffeine a day, while most adults can handle up to 400mg spaced throughout the day. [9] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Note that these are recommended maximum limits and that a lower dose may have better effects on your mood and energy level.
In theory, a small hourly dose (e. g. 20mg or 1/5 a mug of coffee) may give a more steady boost and less extreme crash. One study suggests this increases brain function but not a feeling of alertness, at least in sleep-deprived people. [10] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source
Sugar might increase the effects of caffeine. [11] X Research source However, too much sugar (including sweet coffee drinks) leads to a severe crash in energy levels once it runs out. Grapefruit juice may prolong the effects of caffeine, although this isn’t certain. [12] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source Note that grapefruit juice can have dangerous effects on many other medications, so check those warning labels. If you take echinacea, theophylline (found in bronchodilators), or some antibiotic medication, caffeine may have a more extreme effect. This includes the unpleasant symptoms such as nausea and jitteriness, so keep caffeine consumption low. [13] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Nicotine speeds up caffeine metabolism, getting it out of your system sooner. [14] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source Consider replacing smoking with caffeine for a longer-lasting energy boost, with less dangerous side effects.
