[Hinews / HEALTH IN NEWS] SEOUL — For many, the afternoon slump prompts an instinctive reach for coffee. While coffee may provide a temporary boost, frequent consumption can lead to tolerance or disrupt sleep quality, sometimes failing to relieve drowsiness or even worsening fatigue. Drowsiness isn’t solely caused by insufficient sleep; it can also arise from fluctuating blood sugar levels, dehydration, reduced oxygen levels, or diminished brain stimulation. Here are six caffeine-free strategies to combat afternoon drowsiness and sustain alertness.
Instead of drinking coffee and eating snacks when feeling drowsy, it’s better to practice healthy habits one by one. Once these habits take root, drowsiness will likely fade quickly. (Image design = GDH AI Design Team)
Instead of drinking coffee and eating snacks when feeling drowsy, it’s better to practice healthy habits one by one. Once these habits take root, drowsiness will likely fade quickly. (Image design = GDH AI Design Team)


Monitor Your Eating Habits

Skipping breakfast or eating hastily can trigger a “blood sugar spike,” where glucose levels surge and then plummet, leading to lethargy and drowsiness. Consuming a light breakfast and chewing slowly during meals help stabilize blood sugar, supporting sustained energy levels.

Stay Hydrated

Dehydration impairs brain and nervous system function, causing fatigue and lethargy. Instead of coffee, drink a glass of water when drowsiness strikes. Aim for at least 1.5 liters daily, sipped regularly. Cold water enhances alertness by stimulating the nervous system. Adding a pinch of salt to water or eating a salty snack, like salt candy, can restore electrolyte balance, reducing fatigue and sharpening focus.

Stretch Regularly

Stiff muscles restrict blood circulation, reducing oxygen delivery to the brain and exacerbating drowsiness. Simple stretches—extending arms and legs, arching the back, or gently rotating the neck—relax muscles, improve blood flow, and invigorate the brain.

Practice Facial Acupressure

When standing isn’t feasible, facial acupressure can help. Pressing the temples, the area between the eyebrows, or the sides of the nose improves blood flow near the scalp and brain, alleviating drowsiness. Tugging or gently pinching the earlobes and ear edges stimulates acupoints linked to the body’s organs, enhancing oxygen and nutrient delivery to the brain. Repeating vowel sounds (“a-e-i-o-u”) with exaggerated mouth movements or forcing a few yawns can also boost oxygen intake.

Use Cold Water

Splashing cold water on the face is a rapid way to dispel drowsiness. Cold water constricts peripheral blood vessels and triggers adrenaline release, quickly heightening brain alertness. A cold shower is even more effective if possible. If neither is practical, rubbing cold water or ice on the wrists, back of the neck, or earlobes can refresh the mind. A facial mist offers a convenient alternative.

Ventilate the Room

Stale indoor air, high in carbon dioxide and low in oxygen, promotes drowsiness. Opening a window to let in fresh air increases oxygen supply to the brain and allows natural light to suppress melatonin, the sleep-inducing hormone. A single deep breath of fresh air can help the brain awaken.

These habits, when practiced consistently, can effectively ward off drowsiness without caffeine. For those seeking a coffee alternative, matcha—a powdered green tea rich in caffeine and L-theanine—provides a gentler focus boost. L-theanine promotes relaxation while sustaining attention and stabilizing mood without a crash. If drowsiness persists, a nap of 20 minutes or less can recharge the brain without disrupting nighttime sleep. Even closing the eyes for quiet rest can reduce mental fatigue and enhance focus.

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