Morning wake-up for some people is identified with the first brown of the day. But more than a few people want to limit their consumption brown either because it causes them excessive nervousness, upsets their stomach or worsens an existing health problem.
Modern lifestyles create stress, and people sometimes want to feel energized, but not nervous or overwhelmed, says Nancy Z. Farrell Allen, a registered dietitian-nutritionist and spokesperson for the Academy of Nutrition and Dietetics. For some people, coffee can cause stomach upset or diarrhoea, notes Farrell Allen. Some people with heart problems may not drink coffee if it increases their heart rate or blood pressure.
A good night's sleep is still the best way to ensure that you get a good night's rest and wake up full of energy the next morning. But if you're trying to improve your sleep schedule or need a little help, see six ways to wake up with energy in the morning without having to drink coffee.
1. Do five minutes of yoga
Even a few minutes yoga significantly increase energy levels, as they «wake up» the body by improving circulation and activating the brain.
All movements that raise the arms above the head, stretch the back of the legs or raise the heart rate help to increase energy.
2. Walk in nature
When you wake up your body and mind through exercise you get much more natural and sustainable energy than through coffee. If you do it outdoors, the benefits are doubled. Go for a morning walk.
3. Listen to pleasant music
Music at a high tempo, equivalent to about 170 heartbeats per minute, can boost your mood before exercise, improve performance and reduce the feeling of fatigue. How fast should the music be? For reference, Eminem's «Lose Yourself» is at 171 beats per minute, Jay Z's «Empire State of Mind» is at 173, Beyonce's «Naughty Girl» is at 199 and Taylor Swift's «Untouchable» is at 200.
4. Hydrate
After the night's sleep, the body needs hydration, which is important for the functions of both the body and the brain. When organs such as the kidneys are forced to function in an insufficiently hydrated environment, they consume more energy. Drink a large glass of water or a cup of lukewarm water with a few drops of lemon.
5. Try aromatherapy
Aromatherapy with essential oils - using aromatic plant extracts and essential oils for therapeutic inhalation, massages or baths - works for some people or you can simply change your bubble bath by choosing energy boosting fragrances and ingredients such as citronella.
6. Eat smart snacks
A breakfast of protein, healthy fats and fibre releases sugar into the bloodstream more slowly, making your energy last longer. Eggs, yoghurt, low-fat cheese, avocado, wholemeal bread and nuts are some ingredients for a breakfast that will keep your energy levels high. Or if you're a fan of the Mediterranean diet a bowl of tomatoes, olives, cucumber and feta is just the thing to start your day full of energy.
