Even a step outside for a breath of fresh air will revive your senses. In a analysis of 70 studies involving more than 6, people, University of Georgia researchers found that exercise was more effective in increasing energy and reducing daytime fatigue than some medications used to treat sleep problems. If you decide to exercise hard some days, your energy level may drop for a bit and then surge for a few hours. Eating a meal that contains both protein and carbohydrates within two hours after a heavy workout will lessen the initial energy loss.
Be sure to finish your workout a few hours before bedtime so you are not energized when you try to sleep. About us. If you are experiencing flu-like or COVID symptoms, call us at before visiting any of our locations.
Learn more. How to Stay Awake Naturally Light therapy Melatonin Sleep and the night shift What you can do When to see a doctor about your sleepiness The nap is back Your personal habits Your sleeping environment Getting ready for bed A word about television Getting up in the middle of the night Other factors. Give Your Eyes a Break to Avoid Fatigue Continuous fixation on a computer screen can cause eyestrain and worsen sleepiness and fatigue.
Look away from the screen for a few minutes periodically to relax your eyes. Snacks such as these will provide better overall energy in the long run: Peanut butter on a whole wheat cracker or celery sticks Yogurt and a handful or nuts or fresh fruit Baby carrots with a low-fat cream cheese dip 5. Take a Breather to Feel Alert Deep breathing raises blood oxygen levels in the body.
Sitting up straight, try this exercise up to 10 times: With one hand on your belly just below your ribs and the other on your chest, inhale deeply through your nose and let your belly push your hand out.
Most studies on night-shift workers find that naps reduce sleepiness and improve performance. Try to catch 15 to 20 minutes of sleep during a break.
Daily exercise helps you maintain a healthy sleep schedule, but experts recommend avoiding exercise late at night, if you want to sleep well at night. Pace back and forth for 10 minutes, take a walk outside, or do a few jumping jacks. Darkness cues your body to release melatonin, a hormone that makes you feel sleepy. One study found that using bright lights at night and creating darkness during the day can help night-shift workers reset their circadian rhythms.
Find a lamp that can distribute light widely throughout the room. Look for an LED bulb that can simulate sunlight. This should help you stay awake longer.
This can prevent you from becoming sleepy. To keep yourself awake, use a device that you can interact with. Try playing video games on your computer or tablet. The closer the blue light is to your face, the more awake you will feel. Taking a cold or lukewarm shower can help wake you up when you start to get tired. Brushing your teeth can make you feel refreshed. Try to make up the sleep the next day. Tiredness at work is common whether you work part time or full time, day shift or night shift.
Learn the best ways to stay awake at work. National Institute of Neurological Disorders and Stroke. Brain Basics: Understanding Sleep. August 13, Mild dehydration impairs cognitive performance and mood of men. Br J Nutr. Your Privacy Rights. To change or withdraw your consent choices for VerywellHealth. At any time, you can update your settings through the "EU Privacy" link at the bottom of any page. These choices will be signaled globally to our partners and will not affect browsing data.
We and our partners process data to: Actively scan device characteristics for identification. I Accept Show Purposes. Get a Good Night's Sleep. Take Frequent Breaks When you have to pay attention and concentrate for long amounts of time, it can make you feel extremely tired. Consume Caffeine Caffeine is a very effective, inexpensive way to boost alertness. Alternate Your Activities. Take a Nap If you are fighting excessive sleepiness, the simple relief provided by a nap may recharge your batteries.
Have a Snack Most people eat and drink fairly frequently throughout the day. Exercise and Be Active In most cases, you are likely to only feel sleepy when you are doing activities that require a lot of time in your seat.
Keep the Environment Cool If you have ever found yourself dozing off in a room that is a bit too warm, you definitely know the benefits of keeping things a little on the cool side.
Use Medications as a Last Resort. Frequently Asked Questions How can I keep myself from dozing off in class? How do I stop feeling tired? What should I do if I can't fall asleep? How can I avoid feeling groggy after a nap? Was this page helpful? Thanks for your feedback! Sign Up. What are your concerns? Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Related Articles. Types of Sleep Disorders: Know the Symptoms. Definition and Possible Causes of Sleepiness? Managing Diabetes and Shift Work. How to Wake Up Rested in the Morning. Here are Emma Wynne's top tips to help get you through the night. One of the major life lessons I learnt during my student years is how to stay relatively human on very little sleep. I have also learnt since then that all-nighters are surprisingly unnecessary.
If you manage your time well and start your work a few weeks in advance then you can pretty much get by without staying up until the birds are tweeting. Try to take a power nap in the day or early in the evening to boost your energy and leave you feeling in a better state of mind for your late-night study binge. Staying awake for over 24 hours has been proven to lead to anxiety, confusion and an inability to focus — not great if you have an exam or deadline the next day! While studies conducted by John Hopkins University show that caffeine not only keeps you awake and helps to improve your thinking and memory skills, it is also known to dehydrate you rapidly.
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