7 Ways To Stay Awake Without Coffee

As a recovering coffeeholic, I find that caffeine- despite the quick boost it gives on a cold, rainy morning or during the occasional boring class- wears off faster than I like and does nothing to get rid of the heavy feeling in my body. Sometimes I skip the coffee altogether and reach for an isotonic drink to kick me awake.

Same difference.

For the uninitiated, here's what caffeine does to your system: your body takes between 30 and 45 minutes to absorb it, and the short boost wears off in about three hours. Isotonic and other energy drinks do pretty much the same thing, except that the high sugar content in these leave you feeling lethargic and a little dull after the burst of energy wears off.

Do your mind and body a favour and go on a caffeine fast. Here are seven healthier ways to stay awake at your desk:

1.   Head for the H2O

A slice of lemon gives water a welcome, zesty flavour.Photos by SG

Do I hear collective groans? Drink up folks, cause water (and I'm not talking the flavoured kind here) flushes out toxins and helps you stay hydrated, which helps you feel more mentally and physically alert. Health experts recommend 8-10 glasses a day and more if you work in air-conditioned environment, as well as if you exercise regularly. Plus, your skin and hair will be healthier, and who doesn't want to look like a million bucks? But if you find water too tasteless, throw in a slice of lemon or orange to add some natural flavour. Crushed mint leaves or a slice of cucumber work just as well. 

2. Load up on carbs  

Oatmeal contains slow-releasing carbohydrates that give you
sustained energy levels, unlike the short-lived boost of caffeine.

The trick is to eat complex carbohydrates, which are present in pulses, potatoes and whole grain breads, rice and pasta, oatmeal and corn, to name a few. Better still, combine them with some protein-rich foods to raise your energy levels. Examples are freshly-made barley drinks, a slice of whole-grain bread with peanut butter or hummus, chapatti with lentil curry and low-sugar baked beans on toast. The idea here is to stay away from refined carbohydrates found in white rice, bread and pasta; pastries, cakes and cookies. In other words: if you had to choose between cookies and a slice of whole grain bread with butter for a mid-morning or tea-time snack, the latter wins hands down.



3. Turn up the heat

If you can't handle too much chili in your diet,
wasabi-flavoured peas (above) may just do the job.

When all else fails, I find that eating something spicy always perks me up. Now, I'm not saying scoff down a bowl of curry or down a plate of nasi lemak for breakfast (you're better off taking coffee). Rather, bring along a spicy snack to work/school with you (my personal favourite is low-salt, wasabi-flavoured crackers). If you don't like artificially-flavoured crackers or snacks, skip them and eat something spicy for lunch to perk you up. Just be sure to eat enough protein and carbs with spicy foods to prevent indigestion. Why do spicy foods help you stay awake? They contain tyramine, an amino acid which acts as a stimulant. Just remember to stay away from spicy foods close to bedtime.

4. Go nuts

An energy-giving food, sunflower seeds are a good source of Vitamin E and zinc.

Nuts and seeds are packed with protein, fibre, essential fats and minerals that help increase your energy levels in a healthy manner. That's because they are low glycemic index foods, hence they release insulin slowly into the bloodstream, giving you a steady supply of energy at the same time. Sunflower seeds, almonds, walnuts and flaxseed are good sources of vitamin E and essential fats, which your body and brain need to function smoothly. However, nuts and seeds are also high in calories, so aim for no more than a tablespoon of raw seeds or a small handful of nuts each day.


5. Guacamole, anyone?

Eaten in moderation, avocados actually boost nutrient absorption.

Many shy away from avocados due to their high fat and calorie content, but when eaten in moderation avocados are an excellent source of fiber, potassium, Vitamin E, the B vitamins and folic acid. Researchers claim that they also boost the absorption of fat-soluble vitamins (such as vitamins A,D,E and K) from the foods eaten with these fruits. To fully reap the benefits of avocados, try spreading mashed avocado on a slice of whole-grain break, or dip some carrot and celery sticks in home-made guacamole for a mid-morning snack.

6. Get your fruit on

Oranges are a low glycemic index food that help
keep your blood sugar levels on an even keel.

You may have noticed that each time you pop a piece of sour candy or pickled fruit into your mouth  jolts you awake faster than say, a glass of water. That's your sense of taste reacting to the acid in these types of foods, compared to the 'comforting' taste of something sugary. A similar effect can be achieved by eating an orange or sucking on a slice of lemon--these low-glycemic foods contain natural acids and sugars that help keep your blood sugar levels on an even keel. Plus they're free of artificial sweeteners and preservatives that are toxic to your body.

7. Turn over a new leaf

Baby spinach is a good source of iron, zinc and copper. 

Sometimes, the lethargy we feel in the mornings is not always due to late nights (or a hangover). Our body may be low on essential nutrients, manifesting in the dull, heavy feeling we often mistake for sleepiness. If this happens to you more often than not, you're likely in need of a good vitamin and mineral boost. Minerals that help stave off weariness include the B vitamins, iron, zinc, copper and magnesium, which are found in leafy greens. Eat lightly-cooked greens at least once a day and you'll marvel at the way you feel after a week. Tip: Spinach also contains tyramine, which acts as a stimulant and thus keeps some people awake, so avoid eating it for dinner whenever possible.