Content

• Steps

Sometimes we are forced to be active with very little or no sleep. If you're fighting to get through the day with a little energy, there are ways you can stay focused and alert throughout the day. You should also try to get energized early in the morning and take steps to get rid of lingering fatigue.

Steps

Part 1 of 3: Stay awake All day

1. 

   Do exercise. If you feel sleepy, a few short exercises can help keep you awake. Physical activity increases blood flow to all parts of the body, making you feel more energetic. Research shows that people will work more efficiently after exercising.
   • If you have time to go to the gym in the middle of the afternoon, do it. You may have to slow down daily exercises due to lack of energy, but no matter how much physical activity it can help you recharge for the rest of the day.
   • If you are busy with work, try taking a short walk at lunchtime or doing light stretching exercises in the bedroom.
   • Try to spend at least 30 minutes of training in the middle of the afternoon for the best results and the most energy.

2. 

   
   
   Try caffeine. A cup of coffee in the morning or mid-afternoon is an option for many reasons. Caffeine is a powerful stimulant that can wake you up and help keep you awake all day.
   • Humans have a substance called adenosine in the brain that helps bind nerve receptors, slow down nerve cells and cause drowsiness. The brain mistakes caffeine for adenosine and the receptors that bind to it instead of adenosine. Instead of slowing down nerve cells, caffeine speeds up nerve cells resulting in a feeling of energy.
   • Timing is of the essence when it comes to caffeine consumption. It takes about 20 or 30 minutes for caffeine to start working, so get a cup of coffee right before your afternoon meeting.
   • Doctors recommend consuming only 400 mg of caffeine per day, and an 240 ml cup of coffee contains about 100 mg of caffeine. Keep this in mind when you take caffeine so you don't overdo it.

3. 

   
   
   Eat energy-rich foods throughout lunch. If you're feeling fatigued, it's best to skip a full lunch and replace it with a snack with high-energy foods.
   • Lack of sleep can affect ghrelin and leptin, the hormones responsible for controlling hunger. This means that when you are tired, you may have more cravings and want to eat foods high in calories and carbohydrates. However, refined carbohydrates like white bread and white pasta have the effect of causing a sudden spike and subsequent drop in blood sugar, making you feel drowsy quickly after eating.
   • Instead, eat healthy whole-grain carbohydrates, as well as fruits and vegetables. For lunch, eat some salad with nuts and a piece of whole grain bread. You could also try something with lean protein, such as fish, along with green vegetables and fruit.

4. 

   
   
   Practice meditation in a short time. Practicing meditation in short intervals can help you re-energize throughout the day by momentarily relaxing your mind and body.
   • Try to set 5 minutes of meditation in the middle of the day, when you're most likely to lose energy.
   • Lie on the floor with your arms on the floor and your legs on the wall. Switch from focusing your mind on one part of your body to another, relaxing as you move.
   • If it is not convenient to lie down, simply sit in a chair and lift your calves and feet over the chair. Leg lifts can change blood flow and help increase energy in the body.
   advertisement

Part 2 of 3: Waking Up When Sleep Deprived

1. 

   Wake up as soon as the alarm goes off. If you wake up from just a nap, you might easily be tempted to hit the snooze button and enjoy an additional seven or nine minutes of sleep. However, this will actually make you feel more tired in the morning.
   • The sleep you get during that time is highly effective. You will only fall into START sleep if you are pulled out of sleep too quickly, and the shock of waking up from STOP sleep over and over makes you more tired than you did when you first woke up.
   • It's better to set the alarm late to get as much sleep as possible, then wake up and mute the first bell. Although this is not easy, you will feel more energetic in the morning.

2. 

   Have breakfast. Eating breakfast within 30 minutes of waking up increases awareness and energy throughout the day.
   • Again, when you are tired, you will crave foods containing simple carbohydrates and sugar, but try to eat foods that are energy boosting and healthy.
   • Choose whole-grain and fruit foods for breakfast. Eat yogurt with berries and cereal or oatmeal with fruit.

3. 

   Go out. Try to step outside for a few minutes after you wake up. Sunlight can help boost your energy, even when you're going through a nap.
   • Natural light increases energy and body temperature.It will also stop your circadian rhythm, reducing your desire to get back in bed.
   • Don't wear sunglasses. Sunglasses block the UV rays that you need to recharge.
   advertisement

Part 3 of 3: Preventing Fatigue Prolonged

1. 

   See a doctor. If you are constantly tired, you should make an appointment with your doctor to treat the underlying medical problem.
   • Iron deficiency, anemia, and hypothyroidism can all cause chronic fatigue and can be diagnosed with simple tests. If you are diagnosed with one of these disorders, your doctor may prescribe medication to relieve symptoms, including fatigue.
   • If you have insomnia, your doctor may prescribe or recommend a safe sleeping pill or herbal supplement to aid in sleep.

2. 

   Drug examination. Check the medications you have recently taken and see if there are any medications that could be causing your fatigue.
   • Fatigue is a side effect of many prescription medications. If the dose is too high, fatigue is possible. If you think the medication you are taking is making you feel tired all day, talk to your doctor about changing your dose or dealing with the side effects.
   • Many sedatives can cause fatigue. If your fatigue is quite bad and you are having problems with daily function, your doctor may switch you to an alternative medicine to see if the side effects are lessened.

3. 

   Practice good sleep "hygiene". Developing good sleep habits can help improve the quality and duration of nighttime sleep, leading to less fatigue during the day.
   • The routine of going to bed and getting up at the same time every day, including weekends, can help you fall asleep and wake up faster as your body will adapt to the schedule.
   • Don't use electronics half an hour before bed, as light from laptops, TV screens, and cell phones will interfere with sleep. Instead, try a light activity like reading or a crossword puzzle.
   • If you exercise regularly, you need to adjust your exercise time so that it is effective. Exercising for an hour before bed increases adrenaline energy and interferes with sleep.
   • Take a shower or bath with warm water before bed and take a sip of mild tea, like a soothing herbal tea, to help you relax.
   • Try to avoid going to bed on an empty stomach and not smoking before bedtime.
   advertisement