Do you ever have a slump in the middle of the day?Fighting sleepyness can affect your productivity.You can stop getting sleepy with proper sleep, smart snack choices, and a few other techniques.
Step 1: Take a break.
Taking a nap is a great way to fight sleepyness.5 to 25 minutes of naps should be enough to get you through the night.Try to sleep for 6-7 hours.If you can't sleep, lie down and close your eyes for about 10 minutes.Don't sleep too long.If you sleep more than 30 minutes, you won't get into a deep sleep or mess up your clock, both of which can make you feel sleepy.
Step 2: Get enough sleep.
You don't get enough is one of the reasons you feel sleepy.You should get at least 7 hours of sleep each night.It's important to get on a sleep schedule.
Step 3: It's best to sleep at the right times.
During the hours of 10 and 2 a.m. you can sleep.During those hours, the body relaxes the most.Your body's natural sleep rhythms can get out of balance if you stay up too late.Going to bed late might not give you the hours you need.
Step 4: Get rid of things that distract you.
One way to get proper sleep is to not be distracted in your room.Cell phones, laptops, tablets, and televisions are included.It cuts into your sleep time when you stay on the computer or cell phone too long.All TVs and radios should be cut off.If you need to sleep with sound in the background, try soothing music, sleep sounds like rain or thunder, or small water fountains.
Step 5: It's important to eat an adequate amount of food.
Not having enough fuel in your body can make you sleepy.By eating a balanced diet of at least 3 small meals a day, along with healthy snacks in between, you fight off fatigue and keep your blood sugar levels in check.You can sustain your energy levels by eating throughout the day.Breakfast is the most important meal of the day, so don't skip it.It's better to start the day with complex carbs than with sugar.Too much sugar in the morning can cause you to crash.Eggs and toast are good for you.
Step 6: It's a good idea to reduce your fat intake.
High concentrations of fat can make you sleepy.A study done at Penn State University found that people who ate a lot of fat were sleepier.Diets high in fat can make you sleepy.Consuming sugars helps fight fatigue during the day.It's important to have a high-quality diet that gives you sustained energy.Don't eat lunches with a lot of fat.A baked potato is better than fries.
Step 7: Don't drink too much water.
Dehydration can make you sleepy.Drink water throughout the day.You need about 6 cups of water a day.Before and after any physical activity, have 2 cups of water.You need to drink more water if you feel thirsty.If you are drinking enough water, your urine should be a light color.
Step 8: Look for a snack that is good for you.
You can eat a healthy snack instead of getting a candy bar.A snack full of healthy ingredients will give you long-term energy.Try a piece of whole wheat bread with peanut, almond, or cashews on it.Greek yogurt and plain yogurt have fresh fruit in them.Try honey or nuts in it.You can eat baby carrots, cucumbers, or cherry tomatoes with low-fat cream cheese dips.Have a meal with tomatoes, nuts, or other vegetables.
Step 9: Drink a lot of coffee.
It is possible to wake up by getting your heart pumping.Concentration and attention span are improved by it.Coffee can cause headaches and anxiety.People get coffee by drinking it.For an 8 ounce cup, an average cup of coffee has between 95 and 200 grams.Consuming coffee can make you jittery, so you might want to limit your intake.Coffee is another way to get a buzz.Tea has three other substances that work with caffeine, so it may be more effective at keeping you awake.Coffee gives you a kick after drinking it, whereas tea keeps you awake throughout the day.Tea won't make you feel jittery after drinking it.Coffee can cause fatigue.
Step 10: Don't drink alcohol.
People use alcohol to sleep.You can fall asleep quickly after drinking alcohol.It calms your body.When the body starts to metabolize alcohol, it can wake you up in the middle of the night.If you want to fight sleepyness the next day, don't drink alcohol.It has been shown that alcohol can make you sleepy the next day.
Step 11: It's a good idea to exercise.
Regular exercise can help boost energy levels and metabolism.Incorporating 4-5 days of exercise into your routine will help keep you strong.If you want to sleep well, make sure you exercise a few hours before bed.According to a study done at the University of Georgia, exercise is more effective than medication to boost energy and keep you awake.The quality of your sleep can be improved by regular exercise.You can try walking, cycling, swimming, or hiking.30 minutes a day is enough to get your heart rate up.
Step 12: It's a good idea to move around.
Get out of your chair and move around if you feel sleepy at your desk.Take a walk around the office, do a few jumping jacks, run in place, or do some squats and crunches.It helps wake you up by getting your blood pumping.A study at California State University found that a 10 minute walk kept you alert for 2 hours after a crash, while a candy bar only lasted an hour.The person is stretched.Stretching gets your blood flowing when you get out of your chair and touch your toes.
Step 13: You should do yoga.
Try to do some yoga poses when you're sleepy.It is possible to warm up the body by practicing yoga.There is a cat-cow pose.Put your hands and knees on top of your shoulders and hips.Move your spine fast.Lift the sitting bones and chest with every inhale.Tuck your chin and pelvis when you exhale.Start with a downward facing dog.Lift your right leg.Draw the knee to your chest by rounding your spine.Keeping the pelvis low, round your upper spine upwards.The knee should be against your nose.Return to a downward facing dog.Do it with the left leg.
Step 14: Take a deep breath.
This raises the oxygen levels in the blood.The most effective deep breathing is done through your abdomen.Stand up straight.Put a hand on your belly.You can exhale through your nose.Make sure your chest doesn't move as you push your hand out.The air should be pushed out through your lips.This exercise can be completed 10 times.Take a quick inhale and exhale.Relax and keep your mouth closed.The breaths should be short.Then breathe normally.Add 5 seconds until you can do this for a minute.
Step 15: Lose weight.
A study presented at the SLEEP 2012 conference found that obese people are more sleepy during the day.Diet and exercise can help you lose weight and improve your energy levels.
Step 16: Listen to the music.
Music can keep you awake when you're sleepy.It helps you feel better.It's not necessary to listen to loud music.Music that engages you will keep you awake.
Step 17: You should splash yourself with cold water.
Put some cold water on your face if you're sleepy.You can further wake up by stepping outside with your face still damp.Cold water wakes you up.Take a cold shower if you have time.A contrast shower, where you switch back and forth between warm and cold water, can help you wake up.
Step 18: Mint is good for you.
Mint items can help wake you up.If you want to chew mint-flavored gum, you can do it with a peppermint.
Step 19: Talk to someone.
Involve yourself in conversation to wake yourself up.Talk to a colleague about a work related topic if you're at work.It's a good idea to find a study buddy when you're studying late.Call a friend or family member to wake you up.
Step 20: Get some sun.
It's possible to get your natural rhythms regulated by getting sunlight on a daily basis.Spend at least 30 minutes outside.Get some fresh air if you can't spend 30 minutes outside.
Step 21: The lights should be turned on.
Dimmer lights can make your body feel like it's time to sleep.Dimmer lights make you sleepy.Fight sleepyness by turning on brighter lights.