Jakarta, ThedailyID — A cup of coffee often feels like the easiest way to fight morning sleepiness. For many office workers, coffee has become part of the routine before starting the day.
Caffeine can increase alertness and provide a temporary energy boost. However, that effect eventually fades. When it does, fatigue and sleepiness can return.
Taiwanese nutritionist Gao Minmin says constant fatigue does not always mean you need more coffee. Your body may instead need better nutrition, enough fluids and morning light.
Here are three simple habits that can help you feel more energized without depending on caffeine.
1. Start with a protein-rich breakfast
A breakfast consisting only of coffee or refined carbohydrates can cause blood sugar to rise quickly. It can then fall again, leaving you tired before lunch.
Adding protein can help keep energy more stable. Good options include boiled eggs, tea eggs, unsweetened soy milk and Greek yogurt.
You do not need a large breakfast. Just make sure your meal contains a good source of protein.
2. Drink water regularly
Mild dehydration can affect concentration, thinking speed and reaction time. You may mistake this tired feeling for a lack of sleep or overwork.
Instead of waiting until you feel very thirsty, drink enough water regularly throughout the day. A 2021 study also linked 12 hours without water to changes in alertness and reaction time.
3. Get morning sunlight before checking your phone
Morning light helps tell your body that the day has started. It also helps regulate your circadian rhythm and melatonin production.
Try opening the curtains or spending a few minutes outside after waking up. A short walk, light stretching or simply sitting outdoors can help you start the day more alert.
If mornings still feel exhausting, your body may not be asking for another cup of coffee. It may need a better breakfast, enough water and some sunlight instead.
