How to Stay Awake Naturally?
There has been a steady increase in the number of people drinking energy drinks and espresso to combat the effects of fatigue from a lack of sleep. However, if you rely on caffeine to keep you awake, you may be in an endless cycle of drowsiness and caffeine use.
It may take up to eight hours for the caffeine in your coffee to stop keeping you awake. Caffeine has adverse effects on sleep, including a shorter total sleep time, disruptions to the regular progression of sleep stages, and poorer sleep quality.
That needs to happen if you want to be healthy and well-rested. The question is, how do you do it without artificial means?
The first and most obvious recommendation is to obtain enough sleep and develop healthy sleep patterns, sometimes known as “sleep hygiene.”
You probably already know it’s ideal for sticking to a regular sleep and wake schedule, turning off electronic devices at least an hour before bed, and keeping your bedroom dark and cold. On the odd chance that it doesn’t, you may always use these energizers to combat your fatigue without causing any jitters.
· If You Want To Feel More Alert, You Should Get Up And Move Around
One famous study looked at whether or not participants felt more energized after eating a candy bar or going for a vigorous 10-minute walk. The researcher was Robert Thayer, Ph.D., a professor at California State University, Long Beach. Participants felt wearier and had less energy one hour after eating the candy bar, despite giving them a temporary boost in the short term. Two hours later, you still feel energized from the 10-minute walk. Walking increases oxygen flow to your blood, brain, and muscles.
Walking around the office or outside may work wonders for your mood and productivity. Get up from your desk and go for brief walks at regular intervals. If you brought your lunch, take a stroll to a nearby eatery, or find a quiet location outside to enjoy it.
· If You’re Feeling Drowsy, Try Napping
Remember that naps should only be taken once and not too close to bedtime. According to Dr. Barry Krakow, author of Sound Sleep, Sound Mind: Seven Keys to Sleeping through the Night, the optimal length of a nap is between five and twenty-five minutes. You are napping six to seven hours before bedtime is ideal. Don’t nap for more than 30 minutes if you need to sleep late.
Workplace snoozing can cause tension. If you need to take a nap at work, it’s best to do it during your break and set a vibrating alarm clock if you have to so that you don’t sleep through your alarm and end up falling behind. Napping at your desk is not recommended, but many workplaces now offer designated nap areas.
According to Allison T. Siebern, Ph.D., a fellow at the Stanford University Sleep Medicine Center in Redwood City, California, “if you can’t snooze, even reclining quietly with your eyes closed for 10 minutes or so will assist.”
· It’s Important To Rest Your Eyes Every So Often To Prevent Strain
Fixating on a screen for long periods can be tiring and stressful on the eyes, leading to increased feelings of tiredness and sleepiness. At regular intervals, take a break from staring at the screen to give your eyes a rest.
· If You Need More Energy, Snack On Something Healthy
Snacking on sugary foods gives you a temporary burst of energy, but then you crash because your blood sugar drops too low. Long-term, these snacks are more beneficial:
- Baby carrots with a low-fat cream cheese dip
- Peanut butter on a whole wheat cracker or celery sticks
- Yogurt and a handful of nuts or fresh fruit
· Increase Lighting To Fight Tiredness
Dimly lit rooms are a known fatigue-inducing factor. A bright light has been demonstrated to lessen drowsiness and heighten human attentiveness. If you find yourself squinting at your job, try turning up the brightness of the lights.
· Refresh Yourself by Taking a Deep Breath to Increase Your Alertness
The oxygen content of blood is increased by taking deep breaths. Reduced heart rate, blood pressure, and circulation enhance cognitive function and physical vitality.
Deep breathing exercises focus on inhaling into the abdomen rather than the chest. They are office-appropriate tasks. Try this exercise as many as ten times while maintaining a tall, upright stance:
- Exhale deeply through your nostrils while placing one hand on your tummy and the other on your chest, and feel your belly expand as it pushes out your hand. Maintain a wooden crate.
- Whistle out you exhale through your pursed lips. Put your hand on your stomach and exhale through your mouth and nose.
Stimulating breath is another yoga practice used to increase energy and focus quickly. Rapidly inhale and exhale via the nose while keeping your mouth closed, and your muscles relaxed. Breathe rapidly in and out, completing three cycles each second. In the beginning, you can perform this for up to 15 seconds; after that, you can increase the time by 5 seconds until you’ve r. Finally, resume your regular breathing.
· If You’re Feeling Sleepy While Driving, Stop the Car
Sleepy driving, according to Siebern, is just as risky as drunk driving. The usual methods of staying awake behind the wheel, like cranking up the music and rolling down the windows, are ineffective. Siebern recommends having a passenger take the wheel or stopping the car to sleep off fatigue.
It’s a good idea to switch drivers frequently on a long trip. Try to take a break every two hours for a walk outside.
· To Keep Your Mind Active Switch Tasks
The 2004 study by Finnish researchers on people working 12-hour night shifts indicated that monotonous work is just as detrimental to alertness as sleep loss. It’s best to save the more exciting duties for when you’re feeling sleepy, whether at work or home. Try switching to something more enjoyable when you doze off at work.
· Hydrate to Fight Fatigue
Lack of water can make you feel tired. Try to consume a lot of water-rich foods like fruits and vegetables.
· Get Some Natural Light to Stabilize Your Circadian Rhythms
Daylight affects our internal clocks, called circadian rhythms, which control our sleeping and waking times. Ideally, you should get at least 30 minutes of sunlight each day. (If you suffer from sleeplessness, experts advise getting an hour of morning sunshine daily.) A simple act of venturing outdoors may do wonders for the mind and body.
· Physical Activity Boosts Energy and Decreases Fatigue
Sleep quality will increase when you begin a regular exercise routine. Researchers from the University of Georgia looked at 70 trials involving over 6,800 people. They found that exercise was more helpful than drugs used to treat sleep issues, boosting energy and decreasing daytime fatigue.
Aim for at least 30 minutes of physical activity every day. Your stamina and energy levels may dip and then spike after a particularly strenuous workout. A high-protein, high-carbohydrate supper consumed within two hours of strenuous exercise will help mitigate some of the first energy drains. Don’t forget to stop working out at least a few hours before night if you want to avoid feeling overly stimulated and unable to fall asleep.
How to Know When to See a Doctor for Sleep Problems
Medical attention should be sought if you fall asleep at inappropriate times. You could suffer from a treatable sleep disorder like narcolepsy or extreme daytime sleepiness. If you suffer from a sleep issue, your doctor may recommend medicine. Cognitive behavioral therapy helps help people who have problems sleeping due to stress or other factors establish healthy sleep routines and overcome their fears of falling asleep.
