Do you struggle to get up when you’re tired? Exhaustion is occasionally not a cause for concern, but it can also be a symptom of an underlying disease.
You can wake yourself up by having to stand up when turning off your alarm and eating a healthy breakfast with coffee.
Keep reading to understand why you are tired and how to wake yourself up in the morning or afternoon. We also share with you how coffee affects your body and some alternatives to try.
Why Are You So Tired?
You may want to read: A Better Life Starts with Healthier Sleep Habits
Being tired is normal among healthy people. But it can also be a symptom of different conditions and diseases. Here are five potential reasons you are tired.
Living a Sedentary Lifestyle
Being physically inactive could be the main cause of your fatigue or exhaustion. Some might even say they are too tired to exercise. But light exercises and activities will improve your energy levels.
Not Eating Enough
It’s obvious that not eating enough can make you feel tired because you have no source of energy. Your metabolism slows down when you’re not eating enough calories because it’s trying to save the little energy you have left, leading to exhaustion.
Eating too Many Refined Carbs
Carbs are a great source of energy but too much will tire you out easily. The rapid spike and fall in your blood sugar are why you’re easily exhausted. Try replacing them with fiber-rich whole foods to keep your energy.
Food Sensitivity
Rashes, upset stomach, and headache are some symptoms of an allergic reaction to food. But tiredness is another overlooked sign. If you think a certain food is causing your fatigue, consult your doctor to check which food is the suspect.
Not Getting Enough Sleep
Another cause of your tiredness is your lack of sleep. When you lose sleep, your body fails to store memory, regulate your energy and metabolism, and release important hormones.
Aside from the length of your sleep, the quality also matters. Uninterrupted, restful sleep helps your brain encounter all the stages of the sleep cycle.
How to Wake Yourself Up in the Morning
Not everyone is a morning person! So here are some tips to get you up and running in the morning.
Place Your Alarm in a Far Area of the Room
Hitting the snooze button won’t be easy if you have to get up and walk to your alarm clock. Wake up on the first sound of your alarm to keep your body clock in sync!
Drink Coffee
Many people start their day with tea or coffee to get up. Caffeine helps you wake up 15 minutes after consuming it because the adenosines, or chemicals in the body that make us sleepy, are blocked.
Let the Light in Your Room
Open the curtains and blinds the moment your alarm rings. Natural light will wake your brain up as it keeps up with your body clock. You may also turn the lights on if it’s gloomy outside.
Do Something Relaxing Before Bedtime
For a high-quality sleep, try having a warm bath before bedtime. You should also avoid looking at screens and drinking caffeine or alcohol a few hours before sleeping.
Sleep Early
Sleeping early will give you an adequate amount of shut-eye to make it easier to wake up. If you’ve only had three hours of sleep, your body will force you to hit the snooze button.
Exercise in the Morning
Exercise can improve conditions that lead to lack of sleep, including depression and anxiety. It also increases your energy levels even if you have chronic fatigue.
Eat Breakfast
This is a no-brainer. Breakfast is an easy way to fuel up and have a burst of energy to do morning tasks.
Plan Your Day
Knowing your tasks for today will remind you in the morning why it’s a bad idea to hit the snooze button. Make sure you have something nice to look forward to, like a yummy breakfast or shopping!
How to Wake Yourself Up in the Afternoon
Follow our tips to help you get over the afternoon slump.
Stretch it Out
You don’t have to do a complete workout in the afternoon to stay awake. Stretching alone helps with blood circulation for instant energy!
Chat with People
Socializing with your co-workers or family will recharge you. It’s a quick pick-me-up that lets you take a break from stress and overwhelm.
Take a Walk
Get some fresh air and sunlight to re-energize yourself. If you can’t go outside, a walk inside your house or the building is also great.
Have a Snack
Eat a light meal a few hours after you have lunch to avoid exhaustion. Refrain from consuming refined carbs as they will only make you sleepier.
Pop a Mint
Fresh mints or chewing gum can boost your mood and energy while also giving you good breath! When eaten or chewed, stimulates your mind and curbs the dull afternoon feeling.
Drink Water
Dehydration can lead to exhaustion. A cold glass of water instead of water will refresh you by assisting the circulatory system to let the blood flow.
Pros and Cons to Drinking Coffee in the Morning
Are you one of those people who drink coffee in the morning before anything else? Maybe you even drink it on an empty stomach. Here are a few pros and cons of drinking coffee in the morning.
Pros
Quick Way to Wake Up
Drinking coffee is the easiest way to wake up if you hate mornings. Caffeine resembles the molecules in your body called adenosine. This molecule is responsible for making you feel tired. Caffeine works by bonding the brain receptors and repelling the actual Adenosine from getting to your brain.
But this is temporary! Your brain responds to caffeine later on by producing more receptors that will attract the Adenosine.
Boosts Athletic Performance
An early cup of Joe is a practical pre-workout drink because it contains caffeine that will enhance your adrenaline levels. This will help you lift heavier or run faster. Or it can give you an energy boost while commuting to work and doing paperwork.
Cons
Digestive Issues
Stomach acid can be produced by coffee’s bitterness, which may cause tummy irritation, nausea, and indigestion. The symptoms may worsen when you drink coffee on an empty stomach.
Raises Stress Hormone Levels
Drinking coffee in the morning can also increase cortisol, especially when you drink on an empty stomach. Cortisol is the hormone responsible for stress. The adrenal glands produce this hormone to keep your blood pressure and blood sugar levels at bay. These levels peak when you wake up and may even double if you drink coffee.
But if you drink coffee every day, the cortisol production is lower. Coffee doesn’t increase cortisol levels at all if you are a regular drink
Pros and Cons to Drinking Coffee in the Afternoon
Take a look at the benefits and disadvantages of drinking coffee in the afternoon.
Pros
Helps You Re-Energize
Your energy levels naturally drop in the afternoon, usually at 1-3 PM, whether you do a lot of work or not. But drinking coffee can refresh your mind and body while also improving your mood. The smell alone can motivate you to finish your work and make it through the day.
Coffee Has Antioxidants
Coffee beans have antioxidants that can avoid and get rid of free radicals. Scientists discovered that there are around 1000 antioxidants in unprocessed beans, and they increase while being roasted.
Cons
Dehydration
Coffee can cause dehydration if you don’t drink enough water from the morning until the afternoon. This is why some cafes pair your coffee with bottled water. If you plan on drinking a second cup of coffee during midday, make sure to balance it out with water and snacks.
May Disrupt Your Sleep at Night
If coffee has a huge impact on keeping you awake, it can cause restlessness at night even if you drink it in the afternoon. This depends on every person since others can drink a cup in the evening and head straight to bed.
What Are Some Alternatives to Coffee?
If you don’t like coffee because of the jitters or bitter taste, here are three alternatives you can try.
Matcha
Matcha is made by steaming and grinding the leaves of a certain plant to a powder. This type of green tea helps reduce high blood pressure and regulates your weight. The earthy taste of matcha can be made sweeter with milk and sugar.
Lemon Water
Lemon water is the easiest drink to prepare in replacement of your coffee. The calorie-free beverage provides vitamin C to refresh you in the morning. You can also add mint, watermelon, and basil for more benefits.
Chicory Coffee
If you want a coffee-like drink, chicory root is also ground and brewed for you to drink hot without the downsides of caffeine. It contains inulin, a soluble fiber that helps digest food and keep your gut healthy.
Stay Rejuvenated and Re-Energized!
You may be interested in: Health Benefits Of Sleeping
Getting tired from time to time is normal, but the lingering fatigue can lead to a serious medical condition.
We hope you found our guide useful in reducing your exhaustion. What causes your tiredness? Share your experiences and questions with us below!
Get up easily in the morning and stay refreshed in the afternoon by drinking coffee, practicing healthy sleep habits, and exercising. And for more helpful tips, check out our guide to the best natural sleep aids.
Photo credit: New Africa/Shutterstock; Slava Dumchev/Shutterstock; Albina Gavrilovic/Shutterstock; fizkes/Shutterstock; Dmytro Zinkevych/Shutterstock; phBodrova/Shutterstock; YaiSirichai/Shutterstock; oatawa/Shutterstock; inna f. photography/Shutterstock; Fer Gregory/Shutterstock; Sengchoy Int/Shutterstock; Dean Drobot/Shutterstock; Lucky Business/Shutterstock; Dragon Images/Shutterstock; Daisy Daisy/Shutterstock; Krakenimages.com/Shutterstock; Antonio Guillem/Shutterstock; Dusan Petkovic/Shutterstock; goffkein.pro/Shutterstock; Iryna Inshyna/Shutterstock; Darya Komarova/Shutterstock; Maryna Osadcha/Shutterstock