Many people feel sleepy regardless of circumstances.It can be hard to enjoy everyday activities if you are chronically sleepy.If you want to improve your mental clarity and concentration, instead of suffering with your feelings of drowsiness during the day, take action.
Step 1: You should drink more water.
Drinking water daily will make you feel better in no time.Basic dehydration is what causes those feelings of fatigue and lethargy.When you wake up in the morning, drink a glass of water to start your metabolism, and continue drinking several glasses throughout the day.
Step 2: You should eat breakfast.
If you hit snooze for the fifth time in the morning, you will most likely start your day with a meager breakfast.Doing so will make you slow to start most things throughout the day.If you have to, force yourself to get up earlier and eat a complete breakfast.It's worth sacrificing your snooze button to get the nutrition you need.
Step 3: Eat a lot.
Similar to a bout of dehydration, exhaustion may be your body telling you that it is thirsty and needs food.If you want to avoid complying with the socially dictated three large meals a day, try to eat 4-7 smaller meals throughout the day.Your body needs more vitamins and minerals to stay focused, and this will keep your blood sugar levels from dropping.
Step 4: Exercise more often.
Adding physical activity to your routine will make it easier to get on your feet and move around.Even if you only do a brisk walk, you should work out for at least ten minutes a day.You will be ready in no time if you get your blood circulating and fresh air.
Step 5: Get some shade.
Exposure to sunlight gives you a boost of energy, which is why you are more sluggish in the winter.If you are lucky enough to have good weather, you can head outside and take a break.If you want to do your exercising outdoors, kill two birds with one stone.
Step 6: You should adjust your intake.
When you get hit with a wave of sleepyness, you want to reach for another cup of coffee.But wait!It turns out that drinking more than 2 cups of coffee a day doesn't increase your energy any more, and it will make it harder to sleep later in the day.If you want to get the boost of energy without the jittery side effects, limit your intake to three cups a day.You will be thanking yourself the next day if you try to do it before lunchtime.
Step 7: Take ashwagandha.
Ashwagandha can be taken as a daily supplement.It can help your body respond better to stress.Ashwagandha can help you to be alert and awake.This herb has many suggested uses, so it might not work the same way on you as it does on someone else.If you are on other medications, make sure to check with your doctor or pharmacist.
Step 8: Allow your sleep cycle to be regulated.
You went to a concert last night, stayed up until the wee hours in the morning, and then slept in until noon.You had to go to bed early the next night in order to make it to work on time.It is no wonder that you are tired.Try to wake up at the same time every morning.It will help your body to have clear boundaries for when sleep should occur and reduce your sleepy feelings during the day.
Step 9: Listen to some music.
Music has a huge affect on mood and mental state; in addition to the ability to change your emotional state, music can increase your energy levels.A major study shows that people who listen to music regardless of the volume are more energetic than those who don't.Turn on your radio station and crank up some music.
Step 10: You can try a breathing exercise.
Even when we aren't aware of it, our breathing patterns are altered by our emotional and mental state.If you are tired and stressed, you may be taking chest breaths that don't supply enough oxygen to the brain.Imagine filling your stomach with air like a balloon and then breathing out slowly.Doing this for a long time will wake up your brain.
Step 11: Omega 3s are good for you.
They are beneficial for wakefulness and other things.If you decide to eat salmon on your lunch or dinner menu, make sure you consume all those Omega 3s.Substitute fish oil pills on a daily basis if you don't want to eat fish often.
Step 12: Try water therapy.
It is a great prank to throw a bucket of cold water on a sleeping friend.If you can't stay away, splash your face with cold water or take a cold shower.The cool temperature and feeling of the water will improve circulation and make you concentrate a bit better.
Step 13: Better circulation is promoted.
It is possible to improve circulation by using a foam roller for 5 minutes.Lean against the wall with the roller between your back and wall.To knead stiff muscles in your shoulders, back, and legs, move your body up and down over the roller slowly.If you feel sleepy, try taking a foam roller break and see if you wake up more alert.
Step 14: It's a good idea to consume some fiber.
Fiber takes a long time to digest, unlike many of the foods we eat.If you want to slowly release energy into your body over the course of the day, you should eat some fiber-filled foods.Let go of your tired ways and try out an apple with the skin, some black beans, or a cereals.
Step 15: Take a break.
Taking short, timed naps in the afternoon is what your body needs to refresh itself after a long day of napping.Taking a 20 minute nap can be used for a rebirth.It's enough time for your body to fall asleep and kick out fatigue-causing stressors in your mind.If you don't have a lot of time, try taking a nap even if it's only a short nap.
Step 16: Take a magnesium supplement.
A lack of vitamins and minerals could be to blame for your sleepy state.Taking a magnesium supplement can help you get enough magnesium in your diet.These can be taken on a daily basis at most health food stores.
Step 17: Deal with stress.
If you have a messy desk, an ongoing argument with a friend, or an overwhelming amount of work, it could be making you tired.Whenever you can, deal with the stressors you are aware of.Managing anxiety-inducing things as they pop up will improve your mental health as well as keep you focused throughout the day.
Step 18: Change the environment.
You can make yourself tired by studying or working in bed or on a couch.Rather than staying in a location that is too comfortable, move to a place you are less likely to fall asleep in.It is more difficult to want to sleep when you work in a coffee shop or a hard desk.