{"id":593,"date":"2008-01-31T10:00:55","date_gmt":"2008-01-31T17:00:55","guid":{"rendered":"https:\/\/www.scotthyoung.com\/blog\/2008\/01\/31\/7-tips-for-morning-alertness-without-the-caffeine\/"},"modified":"2019-05-06T02:11:07","modified_gmt":"2019-05-06T10:11:07","slug":"7-tips-for-morning-alertness-without-the-caffeine","status":"publish","type":"post","link":"https:\/\/www.scotthyoung.com\/blog\/2008\/01\/31\/7-tips-for-morning-alertness-without-the-caffeine\/","title":{"rendered":"7 Tips for Morning Alertness Without the Caffeine"},"content":{"rendered":"<p><a href=\"http:\/\/flickr.com\/photos\/8479924@N08\/1392710669\/\"><img decoding=\"async\" src=\"https:\/\/www.scotthyoung.com\/blog\/wp-content\/uploads\/2008\/01\/sleepiness.png\" alt=\"Sleepiness.png\"><\/a><\/p>\n<p>The slower you build up energy in the morning, the more painful waking up will be. What\u2019s better, spending thirty minutes wrestling with the snooze button followed by an hour ramp up to normal mental functioning or quickly starting the day with energy?<\/p>\n<p>In my recent article on <a href=\"https:\/\/www.scotthyoung.com\/blog\/2008\/01\/22\/steal-an-extra-hour-with-a-morning-ritual\/\">morning rituals<\/a>, I mentioned how I wake up at 5:30 each morning. A few readers asked how I deal with the initial grogginess that comes with waking up so early. As someone who isn\u2019t a natural early-riser (I could easily sleep in until noon) getting over the early-morning sleepiness wasn\u2019t easy. However, by using some of the tips I\u2019ll describe, you can be more alert in your morning hours without having to inject yourself with a pot of coffee.<\/p>\n<h2>Why Go Without Caffeine?<\/h2>\n<p>I never drink coffee and I only occasionally drink caffeinated teas. While caffeine can be a temporary chemical solution to your drowsiness, I don\u2019t believe it is the best strategy overall. I\u2019ve found caffeine offers more energy, but it comes with side-effects. A few I\u2019ve noticed:<\/p>\n<ul>\n<li>Post-caffeine crashes.<\/li>\n<li>Disrupting normal sleep.<\/li>\n<li>Withdrawal symptoms and addiction.<\/li>\n<li>Difficulty focusing. (Although <a href=\"http:\/\/en.wikipedia.org\/wiki\/Caffeine#Effects_on_memory_and_learning\">some research<\/a> suggests otherwise)<\/li>\n<\/ul>\n<p>Whether caffeine is a miracle drug or junk is hard to say. However, given the side-effects, if you can boost morning alertness without the artificial stimulants, why bother drinking the stuff?<\/p>\n<h2>How to Build Energy Into Your Mornings<\/h2>\n<p>Here are a few things I\u2019ve found helpful to reduce the transition period from being asleep to becoming fully alert. Not only does speeding up this wake-up process save time, it makes waking up less of a struggle. A few tips:<\/p>\n<ol>\n<li><strong>Light<\/strong>. Your body\u2019s natural clock is tuned to the amount of light. Turn on all the lights in your room right after waking up. Getting bright lights can help trick your body into thinking it is time to get out of bed.<\/li>\n<li><strong>Exercise<\/strong>. Put something physical right at the start of your morning. In the summer, I did a quick morning run and found it helpful in shaking off any sleepiness. Considering the outside temperature hovers around -30 C, I\u2019ve stuck to doing a few pushups in my room. The exercise gets your heart pumping and snaps you out of a groggy state.<\/li>\n<li><strong> The 10-Minute Rule<\/strong>. If you want to stick with a consistent wake-up time, practice the ten-minute rule. This means you commit to staying awake for at least the next ten minutes. Once you get over that initial period, the temptation to go back to bed is usually gone.<\/li>\n<li><strong> Active Work<\/strong>. Start your day with work that actively uses your mind. Creative activities like writing, drawing, programming or designing work better than passive activities like reading. By focusing your mind early you can stay focused and brush off any unwanted drowsiness.<\/li>\n<li><strong> Don\u2019t Skip Breakfast<\/strong>. Wake up early enough to get something to eat. Skipping meals throw your metabolism out of balance, causing you to gain fat and lose energy. Skipping breakfast also means your blood sugar will be low in the morning and energy levels down.<\/li>\n<li><strong> Commit to a Sleep Schedule<\/strong>. The obvious solution to combat sleepiness is to get more rest at night. Carrying a sleep debt throughout the week with the hopes of paying it off on the weekend is a bad strategy. Instead, compress your work into the morning hours so you can get the 6-8 hours you need each night.<\/li>\n<li><strong> Turn Up the Volume<\/strong>. I\u2019ve found listening to music or audio books helpful in keeping myself awake during the morning. Best of all, if you put on an audio book from your favorite speaker, you can get some encouragement to start your day.<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>The slower you build up energy in the morning, the more painful waking up will be. What\u2019s better, spending thirty minutes wrestling with the snooze button followed by an hour ramp up to normal mental functioning or quickly starting the day with energy? In my recent article on morning rituals, I mentioned how I wake [&hellip;]<\/p>\n","protected":false},"author":7,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":"","_links_to":"","_links_to_target":""},"categories":[18,680],"tags":[36,38],"class_list":{"0":"post-593","1":"post","2":"type-post","3":"status-publish","4":"format-standard","6":"category-energy-management","7":"category-nc-productivity","8":"tag-energy","9":"tag-productivity","10":"entry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>7 Tips for Morning Alertness Without the Caffeine - Scott H Young<\/title>\n<meta name=\"description\" content=\"Waking up with low energy can be painful, that\u2019s why a lot of people need their morning coffee. 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