Written by Camille Peri
With more and more of us getting less and less sleep, it’s tempting to reach for an energy drink or an espresso when we feel sleepy at work. But consuming caffeine to combat sleepiness can lead to a vicious cycle.
The java jolt that helps you stay awake can take up to eight hours to wear off. Caffeine can also reduce your sleep time, alter the normal stages of sleep, and decrease the quality of your sleep.
How can you stay awake naturally? The most obvious thing is to get enough sleep and practice good sleep habits, sometimes called "sleep hygiene." For instance, you probably know that it's best to go to sleep ad get up at the same time every day, power down your screens ahead of bedtime, keep your bedroom dark and cool. You need to do that for good health, as well as feeling rested. But on the occasional day when that doesn't happen, try some of these 12 jitter-free tips to take the edge off sleepiness.
In one well-known study, Robert Thayer, PhD, a professor at California State University, Long Beach, studied whether people were more energized by eating a candy bar or taking a brisk 10-minute walk. Though the candy bar provided a quick energy boost, participants were actually more tired and had less energy an hour later. The 10-minute walk increased energy for two hours. That’s because walking pumps oxygen through your veins, brain, and muscles.
If you work at a desk, get up frequently for short walks. At meal breaks, walk to a restaurant or, if you bring your lunch, head for a nice spot to eat it. Whether you take a walk outside or just in the building where you work, it will make you feel more alert and refreshed.
There are two things to remember about naps: Don’t take more than one and don’t take it too close to your bedtime. “Nap between five and 25 minutes,” says Barry Krakow, MD, author of Sound Sleep, Sound Mind: Seven Keys to Sleeping Through the Night.
It’s best to nap about six or seven hours before you would normally go to bed. If you must take a late nap close to bedtime, make it a short one.
Napping on the job can be touchy. If you need to nap at work, do it during your break and use a vibrating alarm clock, if necessary, to make sure it doesn’t spill over into your work time. Sleeping at your desk is usually not a good idea, but many companies now provide nap rooms for employees.
“If you can’t nap, even resting quietly with your eyes closed for 10 minutes or so will help,” says Allison T. Siebern, PhD, a fellow at the Stanford University Sleep Medicine Center in Redwood City, Calif.
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.
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:
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.”
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.
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 exercise up to 10 times:
Another technique, called stimulating breath, is used in yoga for a quick energy boost and increased alertness: Inhale and exhale rapidly through your nose, keeping your mouth closed but relaxed. Make your in-and-out breaths short -- do about three of each cycle in a second. Then breathe normally. You can do this for up to 15 seconds the first time and then add on five seconds each time after until you reach a minute.
“Driving while sleepy is as dangerous as driving under the influence of alcohol,” says Siebern. Common tricks such as opening the windows and turning on loud music won’t keep you awake for very long behind the wheel. “Have someone else drive or pull off the road and take a nap until you’re no longer sleepy,” Siebern says.
If you’re on an extended trip, change drivers often. Stop at least every two hours to take a walk and get some fresh air.
In 2004 Finnish researchers who studied people working 12-hour night shifts found that monotonous work is as harmful as sleep loss for alertness. At work or home, try to reserve more stimulating tasks for your sleepy times. Or switch to more engaging work responsibilities when you feel yourself nodding off.
Dehydration can cause fatigue. Make sure you drink plenty of fluids and eat foods high in water such as fruits and vegetables.
Our circadian rhythms, which regulate our sleep-wake cycle, are influenced by daylight. Try to spend at least 30 minutes a day outside in natural sunlight. (Sleep experts recommend an hour of morning sunlight a day if you have insomnia.) Even a step outside for a breath of fresh air will revive your senses.
In an analysis of 70 studies involving more than 6,800 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. Regular exercise also improves quality of sleep.
Try to exercise 30 minutes a day. 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.
If you find that you can’t stop nodding off when you need to be alert, consult a doctor or sleep specialist. You may have an underlying sleep disorder such as excessive sleepiness or narcolepsy, which can be treated. Your doctor may prescribe medications to help you with a sleep disorder. If you have trouble falling asleep because of stress or other reasons, cognitive behavioral therapy can help you develop good sleep habits and relieve sleep anxieties.
It's only 3 p.m. with a few more hours to go till work ends. Yet, your eyelids are drooping, and you can't resist the urge to snooze at your desk. The question is: How do you wake yourself up when you’re tired to get through the day?
As you'll learn below, it's OK to feel tired at certain times of the day.
But if you're constantly tuckered-out, high sleep debt and an off-kilter circadian rhythm (your internal clock) are usually the two main instigators.
Below, you'll learn scientifically proven tips on how to wake yourself up when tired. But keep in mind that these hacks are only temporary at best; you're better off keeping your sleep debt and internal clock in check.
Disclaimer: This post is not intended as medical advice. While the RISE app is designed to support natural sleep and boost sleep hygiene to address symptoms of sleep deprivation, it does not treat medical conditions such as sleep apnea and restless legs syndrome.
PSA: It’s OK to Be Tired at Certain Times of DayAs much as we would like to be “on” all the time, the human body isn’t like the Energizer Bunny, raring to go 24/7. Even time management hacks, like the Pomodoro technique, are aligned with the rest-activity cycles of your circadian rhythm (the internal body clock).
At Rise, we refer to these fluctuations as “energy peaks and dips” for a more relatable term.
On the RISE app, you’ll notice three periods where everyone experiences low energy levels, even when you’ve had enough sleep:
Perhaps you find yourself running on low fuel even outside of your low-energy periods.
It’s hard to focus on an important meeting or spend quality time with your family when you’re constantly yawning. Here's the thing — you don't have to feel tired all the time.
The first trick is to keep your sleep debt low by outsleeping your sleep need (the genetically determined amount of sleep your body needs). You can do this via one of the four ways:
The second trick is to keep yourself circadianally aligned. Even if you've met your sleep need, not playing to the tune of your circadian rhythm can make you feel out of sorts. A prime example would be social jetlag, in which your social and biological clocks are out of sync. For many, this entails an early-to-bed, early-to-rise sleep schedule during the workweek and staying up late and sleeping in on the weekends or days off.
The best way to work with your body clock is a consistent sleep schedule that meets your sleep need. If you need help getting your sleep patterns back on track, learn how to reset your sleep schedule.
How to Wake Yourself up When Tired With These Temporary HacksBecause life happens, there may be days where you need more help in the energy department. This prompts you to search for viable ways to wake yourself up when tired.
Good news, science has a few tricks up its sleeves to temporarily combat your fatigue — temporarily being the operative word here, if effective at all. We also want to caution that some of these hacks may disrupt your sleep-wake cycle unless administered strategically, potentially inciting an endless loop of less sleep and more tiredness.
1. Well-Timed NapsWell-timed naps within your afternoon dip (you can check the exact timing on the RISE app) are a good way to dial down sleep deprivation and the accompanying daytime sleepiness.
During your circadian dip, your body is primed to go into hibernation mode, making dozing off easier than ever.
A power nap of 10-20 minutes during this window of time can help you stay maximally productive as you rest and recharge for the rest of the day’s activities. A study by NASA (National Aeronautics and Space Administration) and the Federal Aviation Administration found that pilots who napped for roughly 26 minutes had "improved physiological alertness and performance" than their counterparts who didn't.
If you want a longer-lasting energy boost, consider deeper naps of 40-90 minutes. The trade-off, though, is more intense sleep inertia afterward.
Play It SafeDon’t nap too long or too late in the day, as it can dilute your sleep pressure (biochemically known as adenosine), the key factor that helps you drift off to sleep at night. Use the RISE app to find your best window of time for a daytime siesta.
2. CaffeineCaffeine is a well-known stimulant when you want to wake yourself up when tired.
How it works: Caffeine inactivates the adenosine receptors in your brain, so you don't feel the urge to doze off — at least for the moment. A 2008 study shows that its effectiveness wanes after 3-4 hours. It's also interesting to note that the energizing effects of a cup of coffee (or tea) is more short-lived than naps.
Play It SafeNot many people realize that caffeine stays in your system for up to 10 hours. So, drinking it too late in the day can incite or aggravate your sleep problems. To avoid this unwanted scenario, add the "Limit Caffeine" habit to your Energy Schedule in the RISE app so you know when to cut off your caffeine consumption based on your unique chronobiology.
3. Naps Plus CaffeineFor a potent duo, drink a cup of coffee before taking a nap, also known as a "coffee nap." For the record, scientists highly endorse caffeinated naps over coffee or napping alone.
One study involving 12 sleepy participants in a driving simulation showed that 200 milligrams of caffeine coupled with a power nap significantly "reduced incidents to 9% of placebo levels versus 34% of placebo levels for caffeine alone. "
To get the most out of your coffee nap, keep it short (20 minutes tops) to avoid falling into the deep sleep stage. If you're using a coffee nap to combat excessive sleepiness while driving, take note: It isn't 100% foolproof against drowsy driving.
4. ExerciseRegular exercise is one of the pillars of good health and better sleep. It gets your heart rate going and floods your system with feel-good endorphins, dopamine, and serotonin. The result? Not only do you feel more awake, but you'll also likely be in a better mood.
Because natural light is the most powerful circadian cue to wake up your body clock, pair exercise with sunshine. Even if you aren't a morning person, take a short walk in natural sunlight during the afternoon for an invigorating breath of fresh air.
Play It SafeWhile exercise can energize you, doing it at the wrong time can delay your sleep schedule. To make your workout work for you, check out our tell-all guide on exercising before bed.
A glass of water is another simple (albeit brief) pick-me-up. When you're mildly dehydrated, your alertness suffers. Also, studies explain that water intake (no matter if you're thirsty, to begin with, or not) improved self-reported alertness levels.
Play It SafeJust like exercise, the timing of your water intake affects your sleep. Avoid drinking water before bed to minimize middle-of-the-night awakenings because you have to get up to use the restroom.
6. Cold ShowerOn a related note, a cold shower steps up your heart rate, metabolism, and blood flow to instantly revive your senses. If a cold shower isn't possible, say you're in the office, splash some cold water on your face to reap similar benefits.
Play It SafeLimit cold showers to the earlier part of the day. From dusk onward, switch to hot showers and baths to mimic the natural drop in your core body temperature as sleep beckons.
Specific essential oils are scientifically proven to boost your attention, alertness, and focus. Eucalyptus and peppermint essential oils, in particular, are known to stimulate and rejuvenate your mind as well as boost your energy levels.
Play It SafeBear in mind that some essential oils, like lavender, promote drowsiness. They may help you get the hours of sleep you need at night but won’t help you stay vigilant during daylight.
As you've learned, many of the hacks on how to wake yourself up when tired are temporary at best, if effective at all. Rather than relying on them for short-lived energy boosts, RISE offers a more sustainable way of staying awake.
You've guessed it right — it's all about keeping your sleep debt low and learning to work with your circadian rhythm. In other words, practice healthy sleep habits 24/7 to get the sleep you need. Download the RISE app today to perfect your sleep hygiene so that you can feel and function at your best when you need to.
Teamwork
Twice a year, time manipulation disrupts our biorhythms, disturbs our sleep patterns, and makes us yawn much more than usual at work. And if the autumn turn of the hands gives us an extra hour for sleep, then the transition to daylight saving time makes our bodies get used to earlier rises. As a result, fatigue, irritability and decreased concentration.
The easiest and most familiar way to activate the body is invigorating drinks. Prepare a cup of good coffee the way you like it. Just don't get carried away - it's better to drink coffee no more than three times in 8 hours. And remember that strong green tea invigorates no worse than espresso.
Leave your work area for a few minutes and walk briskly down the hallway or run up and down the stairs. Just a few jumps in place or squats will fill the body with energy and vigor. If there is no time for this, warm up on the spot: move your feet, stretch, make a few energetic swings with your arms.
A breath of fresh air is no worse than a sip of fresh coffee. And bright lighting, especially daylight, helps the brain understand that it is time to become more active. Open the blinds and the window, take a few deep breaths, take in the view, or better yet, go outside and walk vigorously back and forth. It’s good if you manage to catch the sun - its light will spur the production of endorphins, and they, in turn, will make you more active and focused.
Eat an orange, tangerine or grapefruit. The aroma of citrus fruits will invigorate the nervous system, and vitamin C will activate the body.
Place your palms under running water. Alternately change cold water to hot and vice versa. A few minutes of such a "shower" - and sleep in one eye.
Do acupressure: rub your hands and massage your fingers from the tips to the base of the palm, press the active points located between the thumb and forefinger.
Stirlitz did everything quickly and efficiently, even rested. The recommendation of a well-known intelligence officer boils down to the formula: 20 minutes of an afternoon nap allows you to get rid of fatigue and not want to sleep during the day. During this time, the brain has time to rest, and the body relaxes and relieves stress.
Whatever one may say, if you want to sleep all the time, you just don't get enough sleep. And you need to change the regime. It's never too late to get good sleep habits. Try to go to bed early tonight and don't take your phone to bed with you.
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Komsomolskaya Pravda
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What will help us wake up and be active during the day
Photo: GLOBAL LOOK PRESS
It is still dark at 8 am.
Every morning you think, probably, the alarm clock is broken - in the middle of the night it rings. Getting used to the dark winter rise is difficult, because our body “wakes up” from the light, from the sun. In addition, we sleep little, do not get enough sleep, we want to do everything in the world, but there is not enough time for rest. How to wake yourself up if you feel tired and sleepy during the day?
1. The magic of daylight
Natural lighting is a great help to the body that cannot wake up. After all, in daylight, melatonin, the hormone that causes sleep, ceases to be produced. Natural light wakes up and improves mood. So open the curtains, go out during the day from the office, from the house to the street - just walk in the daylight. If the sun is shining, catch every ray. In winter, we are especially deficient in vitamin D, and only sunlight in contact with our skin can help produce it.
2. More water
When we lack fluids, we become dehydrated, which makes us feel tired and weak.
So if you fall asleep on the go, drink more water. But not coffee and sweet sodas, namely simple drinking cool water.
3. Proper food
Food can also put us to sleep and wake us up. To wake up, do not skip breakfast. And for lunch, do not eat fatty foods. Eat often and in small portions, the best option is foods rich in proteins. But it is better to avoid energy drinks and caffeine, they will not only not help, but can only harm, accelerating the work of a sleepy heart.
4. Movement is life
If you sit in one position, you will want to sleep even more. Walk. Get moving. If possible, do exercises, stretch all parts of the body - twist your neck, do side bends, squats, straighten your shoulders. If there is nowhere to do exercises, go for water or walk up the stairs to colleagues on other floors.
5. Inhale-exhale
Breathing in the stomach will help you wake up and cheer up. Inhale and exhale through the nose, "inflating" the air, and then "deflate" the stomach.
Gradually speed up the inhalations, exhalations and movements of the stomach.
6. Music
Do not listen to calm relaxing music - you will fall asleep completely. You will be shaken by a rhythmic melody, to which you want to dance, and your foot stomps to the beat. Turn up the volume - Latin rhythms, pop music - what is usually played in discos and fitness classes.
7. Breaks
Find an excuse to take a break every 30 minutes. Clean up the desk, go to other rooms (if you are in the office). Get up and stretch your legs and arms. This will help the blood circulation to "keep up", the blood will run faster, and the body will become active.
8. Fresh air
The sleepy brain needs oxygen to be active. If you can, take a walk or just open the window and take a deep breath. If you fall asleep in the car, put on a hat and open the window for a while.
9. Wash your face
Take a shower in the morning.
If you can stand under contrast, you are a hero. If not, then pour cold water over at least your legs and arms. Wow! And wake up immediately. During the day, you can simply wash your face with cold water several times - this will wake you up and improve your complexion.
10. Stirlitz's dream
Sometimes you want to sleep so much that you can't fight yourself. Well, don't fight. Find an opportunity and close your eyes - at least for 10-15 minutes. Such a short break will give you a lot of energy!
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