Stay awake and get more done – no coffee required!

It’s 3pm and you’re struggling to stay awake. Before you reach for that can of soft drink, Red Bull, or cup of coffee, try these healthy alternatives to stimulate your senses and keep you alert throughout the day.


Matcha is 100% pure tea leaves that has been ground into a fine powder. It is rich in antioxidants and aids in the protection against heart disease and cancer, reduces blood pressure and boosts metabolism. A cup of matcha provides about 34mg of caffeine, compared to about 60mg in coffee. However, the effect lasts longer due to a natural substance it contains called l-theanine, which induces relaxation without drowsiness.  


Green tea only contains about 24mg to 40mg of caffeine, but it’s packed full of antioxidants and is a great pick-me-up without the jitters you get from drinking coffee.

In addition to antioxidants, vitamins and that hit of caffeine, black tea also has four other stimulants that help get the brain active and alive. It has also been linked to stress relief.

Mint tea is also another great option that works wonders for activating our brains and prevents fatigue and memory loss, amongst other health benefits.

herbal tea

Dark chocolate

Cocoa beans naturally contain caffeine, although not as much as coffee. And remember, the darker the chocolate, the more caffeine it has. They are rich in healthy antioxidants called flavonoids. Chocolate can lower the risk of stroke and heart attacks, aid the digestive system and help brain function and growth. Although chocoholics might rejoice at this news, it’s no excuse to overindulge – like with almost anything, it’s best consumed in moderation.

Chia seeds

Although they don’t contain caffeine, they have an abundance of essential Omega-3 fatty acids, which have a similar effect on you as caffeine.


The apple really is an amazing piece of fruit! It contains a natural sugar called fructose, which can wake you up naturally and helps keep you going. It’s a healthy snack known to fight sleepiness. Best of all, there’s no crash either. As if that wasn’t enough, apples contain carbohydrates which the body needs to keep moving and stay moving.

Fresh office fruit - apples

Drink water

Keep a bottle of water at your desk and make sure you drink lots of water throughout the day. According to a study by Tufts University, dehydration can cause fatigue and confusion and leaves you feeling sluggish. Drink up!

Healthy snacks

When you feel the 3pm crash coming, don’t be tempted to grab a packaged snack that’s full of sugar. There are many healthy options packed full of natural energy, such as nuts, crackers, carrot and celery sticks and fruit.

Have breakfast

It’s true what they say about breakfast being the most important meal of the day. Eating a healthy breakfast keeps your energy levels up throughout the day, keeps you alert and improves your memory, concentration and focus.

Go outside

Studies have shown that exposure to natural sources of light, like the sun, can improve alertness and performance. Studies have also shown that getting a few rays can help reduce heart disease, boosts your immune system and gives you more energy. Your body also produces vitamin D when exposed to the sun, which helps your body absorb calcium, which is essential for bone health. So if you’re starting to feel a little sluggish, take a short walk around the block to recharge. It will help your mood and your health.

office building - sun

Breathe deeply

A deep breath moves more oxygen to various parts of your body, which can boost your energy levels and help decrease stress and anxiety. Try this 6 second exercise from a former Google employee.

If you would like to find ways to keep your staff motivated and productive, speak to the consultants at Order-In. We can provide healthy snacks for your office pantry, or fresh office fruit. Call 1300 851 900 for a free quote. 

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