When we’re tired at work, it’s tempting to go for a Red Bull or sleep-deprived espresso because we’re sleep deprived. On the other hand, using caffeine to combat fatigue can create a vicious cycle. So, how do you stay awake when you’re tired?
It can take up to eight hours for the jitters to wear off, which helps you stay awake. Caffeine can also shorten the amount of time you sleep, change the stages of your sleep, and reduce the quality of your sleep.
How can you stay awake naturally? To combat fatigue, try some of these 11.
1. Increase Your Energy and Reduce Fatigue by Exercising
According to an analysis of 70 studies involving more than 6,800 patients, some drugs used to treat sleep disorders were ineffective at increasing energy and reducing daytime fatigue. Your sleep quality can also be improved with regular exercise.
Spend 20 minutes a day exercising. If you choose to work out hard on certain days, you may experience a short energy drop followed by a temporary boost. Within two hours of strenuous exercise, a breakfast rich in protein and carbohydrates can help restore lost energy. To ensure a good night’s sleep, end your activity at least two hours before bed.
2. To Regulate Your Sleep Cycles, Get Some Daylight
The amount of daylight affects our circadian rhythms, which control our sleep-wake cycles. Every day, try to get outside for at least 35 minutes. If you suffer from insomnia, it is recommended to get an hour of sunlight early in the day.
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3. To Avoid Tiredness, Drink Water
Dehydration can make you tired. Drink plenty of water and eat foods high in water, such as fruits and vegetables.
4. If you’re driving, pull over if you’re tired
According to Suborn, “Drowsy driving is just as dangerous as drunk driving.” All you can do to stay awake behind the wheel is open the windows and blast the music. In Sunburn’s words, “Get someone else to drive or pull off the road and take a break until you feel sleepy.”
If you’re going on a long road trip, it’s best to change drivers often. It is recommended that you stand up and move at least every two hours.
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5. Take a deep breath to feel more alert
Increases the oxygen level in the body. Lowering your heart rate, lowering your blood pressure, and improving circulation help with mental performance and energy.
Deep breathing exercises are essential for breathing into the belly instead of the chest. They can be completed at your desk. Try this exercise ten times while sitting upright:
- Let your belly stretch out with a deep breath, hand on your belly while the other hand is on your chest. Chest movement is discouraged.
- Press your lips together as if you are whistling to exhale. Exhaling the air with your palm on your stomach is an option.
Stimulating the breath is a yoga practice that instantly energizes and sharpens the mind. Using only your nose, inhale and exhale quickly, keeping your mouth slightly closed but open. Breathe in and out quickly for three cycles a second. Then breathe properly. Do this for 15 seconds, and then add five seconds each time until you reach one minute in length.
6. Increase the Brightness to Relieve Fatigue
Fatigue increases in dark environments. A bright light has been shown in studies to reduce fatigue and increase focus. At work, try increasing the brightness of your light source.
7. Start a conversation to awaken your mind
Engaging in conversation can help your brain re-work if you’re getting worn out quickly. Maimonides Sleep Arts and Sciences, Ltd. in Albuquerque, N.M. “Talk to your co-worker about a business idea, politics or religion,” says Krakow, “it’s a powerful behavioral motivator, especially in political discourse.”
8. To Boost Your Energy, Eat a Healthy Snack
Sugary snacks provide a quick energy boost, but they can “crash” sugar, leading to mental fog and lethargy. In the long run, such snacks will provide total energy of:
- Yogurt with a handful of nuts or fresh fruit is a delicious combination. 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
Staring at a computer screen all day can increase eye strain and lead to sleepiness and fatigue. To rest your eyes, look away from the device for a few minutes every 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 taking a 10-minute brisk walk gave people more energy. Although the candy bar offered an immediate energy boost, people were tired and had less energy an hour later. The energy boost lasted for two hours after the 10-minute walk. Walking circulates oxygen through your brain, veins and muscles.
If you work at a desk, get up from your desk for short walks regularly. Walk to a restaurant or if you brought your lunch, find a nice place to eat it. This will allow you to feel more alert and refreshed whether you go for a long walk outside or just in your office. If you work at a desk, get up from your desk for short walks regularly. Walk to a restaurant or if you brought your lunch, find a nice place to eat it. This will allow you to feel more alert and refreshed whether you go for a long walk outside or just in your office.
11. Coffee or Other Caffeinated Drink
Make sure you drink your energy drink coffee properly, which provides a long-lasting energy boost. Rosekind says that most people need about 100 milligrams (mg) to 200 milligrams of caffeine based on their weight, but that can vary. A 5-ounce cup of coffee contains about 100 milligrams of caffeine, but the amount depends on the type and strength of the coffee. On the other hand, you can buy over-the-counter caffeine tablets with 100-mg or 200-mg dosages.
It is possible to stay awake even if you are tired. A few things you can do to combat sleepiness are taking frequent breaks, drinking caffeine, or eating a small snack. Try taking a short nap, getting some fresh air, lowering the room temperature, or doing some exercise. If you have a terrible sleep disorder, your doctor may prescribe stimulants to help you stay awake. But this is only used as a last resort as these different types of drugs can be dangerous.