A flavorful healthy alternative to energy drinks is a great way to boost energy – naturally. The taste of citrus, hibiscus-passionfruit, or lemongrass-spearmint can perk you up while infusing a dose of antioxidants and energy. Thin Energy offers just the solution if you’re looking for a daily healthy energy shot. You can find energy without caffeine or sugar in a tasty drink, but there are many other ways to naturally increase your daily stamina.
Why Caffeine Might Make You Feel More Tired
Caffeine, derived from plants, is found in coffee, cocoa beans, and tea leaves and is also made synthetically. The substance is often advertised to promote alertness. Indeed a stimulant, caffeine can induce sleepiness, but 85% of Americans use caffeine products, according to the American Academy of Sleep Medicine.1 The substance works by blocking adenosine receptors. Since adenosine is responsible for making you feel sleepy, caffeine generally makes you feel awake and alert.
However, caffeine can have the opposite effect because it can:
- Disrupt sleep patterns: The stimulant can make it hard to fall asleep, which reduces the hours of sleep you get per night (and sleep quality), in turn limiting your energy level during the day.
- Cause dependency: By consuming large quantities of caffeine over time, an increase in adenosine receptors occurs. You’ll then need more stimulant to feel awake. The amount you had before won’t do the trick.
- Trigger withdrawal: Sleepiness is one of the main symptoms, and your energy level may be low. Caffeine withdrawal can also put you in a bad mood and be accompanied by a headache, anxiety, depression, and fatigue. It can be hard to concentrate as well.
Limiting or avoiding it can reduce your reliance on caffeine for an energy boost. There are also several other habits to help increase energy during the day.
Healthy Ways to Boost Energy Without Coffee
While a clean energy drink is a cool idea, exercise can help immensely with energy. The Physical Activity Guidelines issued by the Office of Disease Prevention and Health Promotion indicate that 150 minutes of activity per week can boost your energy and improve your health.2 Regular exercise boosts your endurance, strengthens muscles, and also helps your body work more efficiently. Not to mention, it helps reduce stress and tension.
To reap the benefits of exercise, you can:
Go for a walk: A 10-minute brisk walk can bring up your energy level. Aside from physical benefits, it gives you an opportunity to take a break from work and other tasks.
Take the stairs: Walking up and down stairs gets your heart pumping and is a caffeine-free dose of energy. Most people take the elevator, which doesn’t have that effect. Therefore, you may even get some brief alone-time at the office.
Stretch: By stretching, you not only get a break from sitting at the desk; it relieves muscle discomfort and can boost energy. To be inconspicuous, shrug your shoulders up high and hold for a few seconds, or put each hand on an opposite shoulder. In effect hugging yourself, you get to stretch those tight muscles, too.3
2. Eat Healthy Food
A tasty natural energy drink has benefits, but nothing like the food you eat which can improve health and energy. Start with a protein-rich breakfast, which establishes a good energy level early in the day and promotes steady blood glucose levels. Whole grain cereal is a prime source of natural energy, while light carb-free lunches can eliminate that afternoon crash. A diet rich in fruits, vegetables, fish, and legumes is nutritious and energizing; these serve as effective energy supplements without caffeine.
Vitamin supplements can help, but herbal stimulants are effective. To boost energy, try rhodiola or ashwagandha, although the coenzyme Q10, acai berry, and green coffee bean extract in Thin Energy drinks, complemented by strong flavors, work quite well.
If your energy drain is due to health problems, other solutions may need to be considered. For example, Mayo Clinic did research on chronic fatigue syndrome. It found dietary supplements or injections of fish oil, coenzyme Q10, melatonin, and other natural compounds normally found in the body can alleviate the symptoms.4
4. Get Enough Sleep
Adequate sleep is considered to be seven or eight hours a night,5 and getting it is often a matter of reducing caffeine intake and prioritizing sleep. However, a 20- to 30-minute power nap may improve your mood, alertness, and performance, according to the National Sleep Foundation.6 Also, turning off the lights, electronics, and your smartphone before bedtime can improve sleep quality.
A lack of sleep can affect your learning, problem-solving, decision-making, and coping abilities, not to mention make you feel moody, sad, and depressed. In terms of energy, sleep deprivation reduces your reaction time and productivity. Sleep also helps regulate blood-sugar levels, the immune system, and how well the body repairs tissues. A lack of it increases your risk for health problems that impact your physical and mental efficiency.
5. Go Outside
As cozy as it may be indoors, it can drain your energy. Sunlight is a great natural source of energy without caffeine. Just 10 minutes of rays can make you feel refreshed. The sun also helps the body make vitamin D—80% to 90% of this vital nutrient (good for bone, cardiovascular, skin, and immune system health) is obtained by being exposed to sunlight.7 Your serotonin levels are heightened by being in the sun, as well, so you may have improved mood and sleep.
6. Do Something Meaningful
Spend some time each day on something that matters. Focus a little energy on practicing a talent, listening to inspiring songs, or cooking something healthy. Call a close family member or friend. A simple conversation can provide you with a burst of energy, which is possible through physical emotional, mental, or spiritual activities.
7. Stimulate Your Mind
Engage your brain by learning a new task or skill. If at work, and you hit that afternoon slump, try adding to your knowledge of Excel or listening to a company podcast. Crosswords are good for the mind, but even better energy boosters are the new skills you can acquire at any point in adulthood. Studies have tracked people who learn quilting or digital photography. With just 15 hours a week for three months on these, improvements to long-term memory and cognition were noted.8
Aromatherapy is often used by people to relax and lower their stress level. According to common belief, some essential oils can boost energy. Peppermint, lime, and grapefruit are common oils used for this purpose. Breathe the scents in or spray the room to freshen up the air.
A glass of water can be a healthy energy boost and avert dehydration, which is a known energy drainer. Only a 1.5% loss of water volume in your body can reduce your energy level significantly and make it hard to think, according to a University of Connecticut study.9 It doesn’t matter if the water loss occurs following exercise or if you’re at rest. The recommended amount per day is to drink eight, 8-ounce glasses of water—or about two liters.
However, a smoothie or some green tea can give you an energy kick. Green tea is also known for its antioxidants that can reduce your risk of heart disease, cancer, and other health problems. You also may want to try non-caffeine energy drinks that provide the needed boost without the side-effects of the compound. Fitness drinks from Thin Energy leave a good taste in your mouth while hydrating and invigorating your body.
Naps Can Make You Feel More Groggy
A power nap can do you some good. It might reduce your fatigue and help you relax; you may be more alert, productive, and in a better mood. However, sleep inertia can set in, especially with longer naps. The grogginess and disorientation you may feel upon awakening can end up being counterproductive. Nap too long, and your sleep quality at night may be reduced, so you should, therefore, make improving your nighttime sleep a priority.
A nap that lasts longer than 20 minutes increases the chances of the brain going into slow-wave sleep. Waking up from a deep sleep takes longer. The purpose of napping is to feel awake and refreshed afterward, but long periods of sleep during the day won’t have this effect.
Tips on taking a nap, if it’s necessary, include:
- Napping only when you feel fatigued or sleepy.
- Doing so only before a long work shift or another prolonged period without sleep.
- Keep naps at a short 10 to 30 minutes.
- Nap between 2:00 p.m. and 3:00 p.m.—the most likely time to feel sleepy.
- Don’t nap during evening hours; it can interfere with sleep at night.
- Afterward, wake up before resuming activities requiring a sharp mental focus.
- Start a daily routine so your body is used to quick dozes.
- Nap on the chair or couch, not in bed, where it’s tempting to sleep longer.
Regularly Have Healthy Drinks that Give You Energy
Thin Energy’s multi-shot bottles are designed to give you a supply of daily energy. Their refreshing tropical citrus, hibiscus-passionfruit, and lemongrass-spearmint flavors can perk you up as well. There’s nothing like a tasty, sugar-free, natural and healthy energy boost that doesn’t cause you to crash during the day.
You’ll benefit from a calorie-free, low-glycemic formula with green tea extract, which contains antioxidants and helps lower cholesterol. There are weight loss promotors, energy boosters, and fat-burning garcinia cambogia to benefit from. The formula also includes coenzyme Q10. This enzyme not only boosts energy in humans and all animals but also promotes heart health.
Thin Energy’s healthy energy drink is available as a single caffeine-free energy shot and in 3- and 6-pack sets to increase your supply. Shop online, and feel free to contact us for assistance on the Web, by email at firstname.lastname@example.org!