When we’re tired at work, it’s tempting to go for a Red Bull or espresso since we’re getting less and less sleep. Caffeine consumption to counteract tiredness, on the other hand, can create a vicious cycle. So, how to stay awake when you are tired?
It can take up to eight hours for the java jolt to wear off, which helps you stay awake. Caffeine can also shorten your sleep time, change your sleep stages, and lower the quality of your sleep.
How can you naturally stay awake? To combat tiredness, try some of these 11 jitter-free suggestions.
1. Increase Your Energy and Reduce Fatigue by Exercising
According to an analysis of 70 studies involving over 6,800 patients, some drugs used to treat sleep disorders were ineffective in enhancing energy and lowering daytime fatigue. The quality of your sleep can also be improved by regular exercise.
Spend 20 minutes a day exercising. If you opt to work out hard on some days, you may experience a brief dip in energy followed by a temporary spike. Within two hours of a strenuous workout, a breakfast rich in protein and carbohydrates can help restore lost power. To ensure a good night’s sleep, end your activity at least a couple of hours before bedtime.
2. To Regulate Your Sleep Cycles, Get Some Daylight
The amount of daylight affects our circadian rhythms, which control our sleep-wake cycle. Every day, try to get outside for at least 30 minutes. An hour of early sunshine a day is recommended by sleep experts if you have insomnia.) If you take a few minutes to stroll outside, your senses will be refreshed.
Read also: How to Overcome Depression
3. To Avoid Tiredness, Drink Water
Dehydration might make you tired. Drink plenty of water and eat meals high in water, such as fruits and vegetables.
4. If you’re driving, pull over if you’re tired
According to Siebern, “driving when sleepy is equally risky as driving while intoxicated.” You can do nothing to keep awake behind the wheel other than open the windows and crank up the music. In Siebern’s words, “Have someone else drive or pull off the roadway and take a break until you’re no longer sleepy.”
If you’re going on a long road trip, it’s best to swap drivers frequently. It is suggested that you stand up and move about every two hours at the very least.
5. Take a deep breath to feel more alert
body’s blood oxygen levels rise. Slowing your heart rate, lowering your blood pressure, and improving circulation all help with mental performance and energy.
Deep-breathing activities are essential to inhale to the abdomen rather than the chest. They can be completed at your desk. Try this exercise up to ten times while sitting up straight:
- Let your belly push out the hand on your tummy with a deep inhalation while the other hand is on the top of your chest. Chest movements are discouraged.
- Squeeze your lips together like you’re whistling to exhale. Pushing out the air with your palm on your tummy is an option.
Stimulating breath is a yoga method that provides an immediate burst of energy and sharpens the mind. Using only your nose, inhale and exhale quickly while keeping your mouth slightly closed but open. Inhale and exhale quickly, doing around three cycles in a second. Breathe appropriately after that. Perform this for 15 seconds, and then add five seconds every subsequent time until you reach a minute in length.
6. Increase the Brightness to Relieve Fatigue
Fatigue is increased in darkened environments. A bright light has been demonstrated in studies to reduce tiredness and enhance attentiveness. At work, try boosting the brightness of your light source.
Read also: How To Stay Up All Night
7. Start a conversation to awaken your mind
Engaging in conversation helps get your mind working again if you’re fading quickly. “Talk to a coworker about a business concept, politics, or religion,” says Krakow of Maimonides Sleep Arts and Sciences, Ltd. in Albuquerque, N.M. “It’s a powerful behavioral stimulant, especially in a political conversation.”
8. To Boost Your Energy, Eat a Healthy Snack
Sugary snacks provide a fast energy boost, but they can cause sugar “lows,” which cause mental fogginess and lethargy. In the long run, snacks like these will deliver total energy:
- Celery sticks or peanut butter on whole-wheat crackers
- Yogurt with a handful of nuts or fresh fruit is a delicious combination.
- Low-fat cream cheese dip for baby carrots
9. Allow Your Eyes to Rest to Avoid Fatigue
Eye strain from staring at a computer screen all day can exacerbate sleepiness and fatigue. To calm your eyes, look away from the device for a few minutes once in a while.
10. To Feel Awake, Get Up, and Move Around
Robert Thayer, Ph.D., a researcher at California State University, Long Beach, investigated whether eating a candy bar or going for a fast 10-minute walk gave people more energy. Even though the candy bar offered an immediate energy boost, individuals were weary and had less energy an hour later. The energy boost lasted two hours after the 10-minute walk. Walking circulates oxygen through your brain, veins, and muscles.
Get up from your desk for brief walks regularly if you work at a desk. Take a walk to a restaurant or find a lovely place to eat it if you’ve brought your lunch. It will allow you to feel more alert and refreshed whether you take a long walk outside or just in your office.
11. Coffee or Other Caffeinated Drink
Make sure you drink your energy drink coffee correctly, getting a long-lasting energy boost. Rosekind says that most people need about 100 milligrams (mg) to 200 mg of caffeine, based on their weight, but this can vary. Approximately 100 mg of caffeine is in a 5-ounce cup of coffee, but the amount depends on the type of coffee and how strong it is made. On the other hand, you can buy over-the-counter caffeine pills with a 100-mg or 200-mg dose.
It’s possible to stay awake even if you’re exhausted. A few factors you can do to fight off sleepiness are taking frequent breaks, drinking caffeine, or eating a small snack. Try taking a short nap, getting some fresh air, lowering the temperature of a room, or getting some exercise. If you have a terrible sleep disorder, your doctor may give you stimulants to help you stay awake. But this is only used as a last resort because these different types of medicines can be dangerous.