Episode Details

https://www.webmd.com/sleep-disorders/features/natural-tips-sleepiness

11 Tips on How to Stay Awake Naturally

By Camille Peri 

With more and more of us getting less and less sleep, it’s tempting to reach for a Red Bull, Coffee or Bang when we feel sleepy in the field. But consuming caffeine to combat sleepiness can lead to a vicious cycle.

How can you stay awake naturally? Try some of these 11 jitter-free tips to take the edge off sleepiness.

1. Get Up and Move Around to Feel Awake

California State University, Long Beach, studied whether people were more energized by eating a candy bar or taking a brisk 10-minute walk. The 10-minute walk increased energy for two hours. That’s because walking pumps oxygen through your veins, brain, and muscles.

2. Take a Nap to Take the Edge Off Sleepiness

“Nap between five and 25 minutes,” says Barry Krakow, MD, author of Sound Sleep, Sound Mind Napping on the job can be touchy. 

“If you can’t nap, even resting quietly with your eyes closed for 10 minutes or so will help

3. 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.

4. Eat a Healthy Snack to Boost Energy

Sugary snacks give you a quick energy boost followed by the sugar “lows,” when low blood sugar produces mental fogginess and lethargy. 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. Start a Conversation to Wake Up Your Mind

If you’re fading fast, engaging in conversation can get your mind moving again. “Talk to a colleague about a business idea, politics, or religion,” says Krakow, medical director of Maimonides Sleep Arts and Sciences, Ltd. in Albuquerque, N.M. “It’s a very strong behavioral stimulator -- especially when it’s a conversation about politics.”

6. Turn Up the Lights to Ease Fatigue

Environments with dim lighting aggravate fatigue. Studies have shown that exposure to bright light can reduce sleepiness and increase alertness. Try increasing the intensity of your light source at work.

7. Take a Breather to Feel Alert

Deep breathing raises blood oxygen levels in the body. This slows your heart rate, lowers blood pressure, and improves circulation, ultimately aiding mental performance and energy.

The idea of deep-breathing exercises is to inhale to the abdomen, not the chest. You can do them at your desk. Sitting up straight, try this

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