There can be many reasons to limit yourself to coffee: improving sleep quality, reducing addiction, reducing anxiety and stress, maintaining stable energy levels, stomach health, reducing the risk of hypertension, improving mineral balance (calcium and iron absorption), reducing irritability and mood swings (1 , 2, 3, 4, 5, 6, 7). After all, there is also the “latte effect” – when reducing your daily spending helps change your financial situation. And whatever your motivation, you can try these practices to perk up and feel better.
1. Deep breathing
One time-tested method to invigorate yourself is to practice deep and slow breathing. This is a simple yet powerful technique that helps increase oxygen levels in the body, improve concentration and reduce stress.
Deep breathing works on the principle of increasing the flow of oxygen, which in turn improves brain function and overall alertness. When we take a deep breath, the lungs expand, allowing more oxygen to enter the blood. It improves brain function, increases energy levels and helps you focus better on tasks. Practicing deep breathing also helps reduce levels of the stress hormone cortisol, which is especially helpful during stressful times.
Remember, in the movie Wall Street: Money Never Sleeps (2010), Shia LaBeouf's character takes deep breaths before an important meeting to calm down and focus. In Interstellar (2014), Matthew McConaughey's character uses deep breathing to cope with panic and fear during tense moments.
The benefits of deep breathing are backed by scientific research. Regular practice can significantly reduce stress levels and improve mental function. This is achieved by activating the parasympathetic nervous system, which is responsible for relaxation and recovery of the body.
You can practice deep breathing at any time when you need a quick reboot. Sit comfortably, close your eyes and focus on your breathing. Inhale slowly through your nose, filling your lungs with air, and then exhale slowly through your mouth. Repeat this cycle for several minutes, concentrating on each inhalation and exhalation. This method will not only invigorate you, but also help reduce stress.
It's an affordable and effective way to maintain high levels of energy and alertness without caffeine or other stimulants. It does not require special conditions and can be used anytime and anywhere.
Sources of information: 1, 2
2. Physical activity
For many people, morning coffee is the main way to cheer up and start the day. An alternative would be good old morning exercise. Even 5 minutes of exercise or a brisk walk can significantly increase your energy levels and improve your mood.
Physical activity stimulates blood circulation, increases the flow of oxygen to the brain and helps produce endorphins – the hormones of happiness. These processes help improve concentration, increase vigor and reduce stress levels. It is not surprising that movie characters often resort to physical activity to cheer up and prepare for important events.
Remember “Rocky” (1976): the main character played by Sylvester Stallone starts his day with morning jogs and intense workouts. Bruce Willis's Die Hard, and a number of other iconic characters, use training to fuel themselves and prepare for a difficult task.
Still from the movie “Rocky”
Research confirms that even short periods of physical activity can significantly improve energy levels. In just ten minutes you can significantly improve your mood and become more alert – thanks to increased blood flow to the brain and muscles. At the same time, regular physical activity helps improve mental function and reduce symptoms of depression.
If you feel like you're starting to get stuck on a task or lose focus, try taking the stairs, walking around the office, or, if space allows, doing a couple of sun salutations from a yoga practice or burpees/climbing exercises from an athlete's warm-up. .
Sources of information: 1, 2
3. Cold water
Washing your face with cold water or taking a contrast shower can instantly wake you up and give you a boost of energy for the whole day. Cold water stimulates the nervous system and improves blood circulation. When it comes into contact with the skin, the blood vessels constrict and then dilate, which increases blood flow to organs and tissues. This process helps increase energy levels and improve concentration. Additionally, exposure to cold water triggers the release of endorphins, which improve your mood and reduce stress.
Movie examples often illustrate how heroes use cold water to instantly perk themselves up, but a recent role model – Pavel Durov in a bath of ice – is a much more striking illustration.
Scientific research confirms the effectiveness of using cold water to increase alertness and improve mood. A cold shower stimulates the nervous system, increases energy levels, reduces stress levels and improves overall psycho-emotional state.
Start by simply washing your face with cold water in the morning. This will help you quickly recover and prepare for the start of the day. A contrast shower (alternating hot and cold water) can also be an effective way to increase vigor. Using cold water can be beneficial not only in the morning, but throughout the day. If you feel tired or low in energy, try washing your face with cold water or taking a short cold shower. This will help quickly restore vigor and concentration.
Sources of information: 1, 2
4. Light therapy
Natural light or bright indoor lighting can make a big difference in how you feel, helping regulate your body clock and keep you alert throughout the day.
Light plays a key role in regulating circadian rhythms, which control sleep and wakefulness. Morning light is especially important as it helps reset your internal clock and set you up for an active day. Remember how Jennifer Lawrence's character in X-Men: Apocalypse (2016) uses artificial light to perk herself up and be ready for battle?
Scientific research supports the effectiveness of light therapy for improving mood and increasing energy levels. Light therapy can significantly improve wakefulness and concentration in people suffering from seasonal affective disorder (SAD). Morning light helps regulate circadian rhythms and improve sleep quality, which in turn increases daytime alertness.
To reap the benefits of light therapy, start your day by opening the curtains and letting as much natural light into the room as possible. If you work in a low-light environment, use special light therapy lamps that mimic natural daylight. These lamps are especially useful during the winter months when daylight is scarce. Place a lamp on your desk and turn it on for 20-30 minutes every morning to help your body get ready for an active day. Also turn it on on a cloudy day if you feel like the weather is making you sleepy.
Also, try to spend more time outdoors, especially in the morning. Taking a walk outside will not only provide you with the light you need, but will also help improve your mood and energy levels. If you have the opportunity, organize a work…
