If You're Experiencing TATT (Tired All the Time), Here's How to Stay Alert Without Overindulging in Coffee

 

If You're Experiencing TATT (Tired All the Time), Here's How to Stay Alert Without Overindulging in Coffee

Sometimes, maintaining alertness throughout the day can feel like an insurmountable task without resorting to endless cups of coffee. Whether you're burning the midnight oil, tending to nocturnal parental duties, suffering from a lack of restful sleep, or grappling with extreme fatigue due to a hectic lifestyle, staying awake can be an arduous battle against heavy eyelids.

Dr. Matthew Calcasola, a registered GP and Chief Medical Officer at Get A Drip, advises that research indicates a healthy adult should limit their caffeine intake to no more than 400mg per day. To put it in perspective, this is roughly equivalent to consuming four to five cups of coffee in a day, bearing in mind that caffeine levels can vary depending on your beverage choice. Dr. Calcasola further warns that excessive caffeine consumption, whether spread throughout the day or taken in a single large dose (common in certain energy drinks), can lead to undesirable effects such as anxiety, restlessness, irregular heartbeats, or difficulty sleeping. Over the long term, increased daily coffee consumption may contribute to chronic insomnia, depression, stomach issues, and high blood pressure, which is a precursor to heart disease.

Instead of relying solely on coffee, consider these alternative methods to stay awake:

1. Switch to Tea: Dr. Calcasola recommends tea as an excellent coffee substitute because most teas contain roughly half the caffeine content of coffee. Tea is less likely to induce jitters, anxiety, or heart issues. For a healthy tea choice, consider chai tea or kombucha, which is rich in gut-friendly probiotics.

2. Opt for Vitamin C Drinks: A warm drink made with lemon and honey is a great alternative. Lemons are a rich source of vitamin C, which can reduce tiredness and fatigue, support immune system function, and protect cells from oxidative stress.

3. Mind Your Breakfast: Choose complex carbohydrates in the morning as they provide sustained energy throughout the day. Oatmeal or porridge, high in fiber and nutrients, is an excellent choice.

4. Consider Liver (if it suits your diet): Liver is a protein-rich food with a high vitamin B12 content, which can help reduce tiredness and fatigue. For vegans or vegetarians, nutritional yeast and soybeans offer suitable alternatives for B12 intake.

5. Follow the 20-20-20 Rule: If you spend your day in front of a screen, remember to take short breaks. Every 20 minutes, take a 20-second break to gaze at something 20 feet away. Alternatively, for every two hours of screen time, take a 15-minute break to rest your eyes.

6. Move and Get Fresh Air: When your eyes start to droop, taking a quick walk and getting some fresh air can effectively combat the midday slump. Physical activity signals your cells to increase energy production and stimulates the release of endorphins, enhancing alertness.

7. Check Your Vitamin Levels: If you constantly feel tired, consider checking your B12 and vitamin D levels. Vegan or vegetarian diets may lead to vitamin B12 deficiencies since most B12 comes from meat-based products.

8. Embrace Magnesium: If you struggle with falling or staying asleep, magnesium can help. It not only reduces tiredness and fatigue but also contributes to electrolyte balance and protein synthesis, promoting relaxation. Consider taking a magnesium supplement in the evening.

These strategies can help you maintain alertness and energy throughout the day without relying solely on excessive caffeine consumption. Remember to consult with a healthcare professional before making significant dietary changes or starting any new supplements.