Stretching the arms over the head, rolling the neck side to side, or doing some torso twists may be simple ways to loosen up tight muscles and keep blood flowing and the body energized. Drinking extra water during the day can help avoid dehydration , which could make it hard to focus and stay alert throughout the day. Extra water may also increase the need to urinate, which may also help keep the body awake as the person walks to the bathroom.
The types of food eaten throughout the day may also play a part in staying alert or feeling sluggish. Healthful snacks may use less energy to digest or help keep blood sugar more balanced than eating junk food or sugar-sweetened beverages. It can be difficult to fully inflate the lungs when sitting for long periods of time. Taking time to practice deep breathing each day may increase the amount of oxygen in the body and help reduce fatigue. Even taking a few slow, deep breaths into the abdomen may be enough for a person to feel temporarily rejuvenated and alert.
A quick nap during lunch or before a late work shift may also help reset the brain and keep the body energized throughout the work shift. For people working in the morning to afternoon, this could be as simple as taking a quick 10 to 20 minute nap in the car. Keeping the workspace brightly-lit may also help keep the mind awake and alert. Adding a brighter light bulb to the desk or opening extra windows to let light in may do the trick.
Splashing very cold water on the face and hands may help wake the body and brain up, as the body must then work to replace the lost heat. Removing a jacket or other outer clothing that is keeping someone warm or turning the air-conditioning on a little stronger may also cool down the body and keep the mind more alert. Sharp or pungent smells may help wake up the senses and make a person feel more alert. Inhaling essential oils may help, including the scents of:.
The scent of brewing coffee may also be enough to make a person feel alert. Even if no one is planning on drinking it, brewing some extra coffee just to have the scent in the air may help people feel alert. While the mentioned solutions are good in a pinch, the ideal solution may be for a person to make some long-term changes in their lifestyle to avoid symptoms of fatigue and sluggishness. Lifestyle changes might include having a more healthful diet, exercising more, getting more quality sleep, or any other suggestions that become long-term changes.
The stimulating effects of tea, coffee, and chocolate may be great during the day, but they could make it harder to get to sleep or stay asleep. Your brain and your teacher will thank you, trust us. Every student knows that the local barista that makes that daily morning cup is their best friend. Preferably with super healthy blueberries and with natural sugars in the form of glucose, a fruit shake can provide a short-term memory boost in addition to vitamins and minerals that your whole body needs.
A great cheap and healthy snack. This is especially important before an exam. Get the latest on travel, languages and culture with our newsletter. We send it out once a month and you can opt out anytime.
Home Welcome to EF. If you have an underlying sleep disorder that keeps you from getting enough sleep, see your healthcare provider. Otherwise, you may not be able to remain awake and alert. When you have to pay attention and concentrate for long amounts of time, it can make you feel extremely tired.
In fact, the quality of your work is likely to suffer and you will make mistakes more easily. To keep this from happening, take frequent short breaks when working. Making time for short breaks will allow you to focus better when you get back to work. A break may be especially important when you feel sleepy after lunch. Caffeine is a very effective, inexpensive way to boost alertness.
It is a natural stimulant. In other words, it boosts your energy and focus. Besides water, caffeinated beverages are some of the most commonly consumed fluids in the world. Coffee, tea, hot chocolate, and soda are popular options.
Caffeine can also be found in certain foods, such as chocolate. Eating or drinking too much caffeine may sometimes cause side effects such as a rapid heart rate , nervousness, or a withdrawal headache. If you are having trouble staying awake, you may find it helpful to change up your activities.
Breaking larger projects into smaller tasks and working at them in short, scheduled bursts may allow you to get more work done. Trying to stay focused for a long time can be exhausting. By shifting your focus, you can be more attentive when tackling new tasks. The right environment can greatly benefit our ability to stay awake. For those with circadian rhythm disorders or seasonal affective disorder SAD , properly timed exposure to natural light, or even the use of a light box , can help deal with these issues.
So stepping out to get some fresh air when you're feeling really sleepy may be helpful. If you are fighting excessive sleepiness, the simple relief provided by a nap may recharge your batteries. Studies have shown that naps are helpful in improving learning and memory. Many societies add a midday rest into their daily routines. Experts believe that shorter naps lasting 15 to 20 minutes are the best way to get effective rest. Needing longer naps lasting multiple hours may mean that you may not be getting enough nighttime sleep.
It may also be a sign that you have a sleep disorder. Most people eat and drink fairly frequently throughout the day. Snacks eaten at the appropriate time may help you stay awake. It may be a good idea to choose light snacks and limit the portions. Foods containing sugars and caffeine may give you a needed boost.
But be careful of the additional calories. Those extra calories may creep up on you over time and lead to weight gain. In most cases, you are likely to only feel sleepy when you are doing activities that require a lot of time in your seat. Sedentary activities such as sitting in a conference room, driving long distances, or working in your cubicle may make you drowsy. Search Enter the terms you wish to search for. Other ways to search: Events Calendar Campus Map.
Snack smart When our bodies are fatigued, we tend to crave carb-rich foods. Here are some snack ideas to try: Greek yogurt with fruit Jerky and cheese Trail mix Veggies and dip Peanut butter and crackers Pairing carbs with proteins or fats will help you feel fuller for longer.
Get moving Physical activity can help us feel more alert and awake, especially if you experience dips in your energy level throughout the day. Breathe it in Smell has a powerful effect on our minds. Set yourself up for success While these quick fixes may be helpful in the moment, feeling energized on a regular basis all comes down to our habits. Categories: Physical Health Emotional Health.
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