Sleep is essential–it allows our bodies to repair and restore in preparation for another day. Even when we prioritize rest, it can be hard to wake up and have the mental clarity first responders need to thrive.

Caffeine is a quick and easy way to get a burst of energy when you wake up, but it can leave you with side effects like headaches, an energy crash, or shakiness.

First responders often have unusual or unpredictable schedules, which can make it hard to get going upon waking. Being able to use multiple strategies that to help shake off grogginess can be especially helpful when you haven’t had a lot of rest and are facing another long shift.

Here are some ways to help you jump start your morning (or whatever time you wake up) instead of, or in addition to, your morning joe.

For more information on healthy sleep habits for first responders, check out these links:

Protecting Your Sleep as a First Responder

Protecting Your Sleep as a First Responder

Mastering the Powernap: Daytime Sleep Tips for First Responders

Mastering the Power Nap: Daytime Sleep Tips for First Responders

Optimizing Sleep as a First Responder

Optimizing Sleep as a First Responder

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