Content

• Steps
• Advice
• Warning

Whether you've been partying all night, staying awake from giving birth, or losing sleep to get work done, you're at work right now and having a hard time staying awake. You promise yourself that you'll sleep more, if you can get through the day with your eyes closed without being discovered by your boss. Napping during hours poses a huge risk to your job, and also signals a bigger problem in your sleep habits.

Steps

Part 1 of 3: Simple Tips for Staying Sane

1. 

   Listening to music. Make yourself more active by listening to music. Music affects emotional responses in humans, helping us activate many areas of the brain.
   • Listen to music that energizes you. If possible, dance and sing along, even if you just shake your head or hum to the music. Exciting or shrill music will help you wake up more easily than familiar songs. Just help your colleague by wearing a headset!
   • Listen to music at low volume instead of loud. It is often misunderstood that playing loud music will keep you awake. In fact, turning the volume down low will be more effective. You have to focus on hearing the mix, the lyrics, and the percussion sound. If you find it difficult to recognize the lyrics, that volume is enough, because that means your brain is working.
2. 
   
   Create excitement for yourself! Interest can be a good distraction. When you are interested in something, your brain becomes focused. You can get excited about work or something around you.
3. Exposure to strong light. Better than natural daylight. Your biological clock (circadian rhythms) is regulated by your exposure to sunlight. That means you can trick yourself into falling asleep even when your body is completely tired.
   • Go out for a while. If you can go outside (even on overcast days) or look out the window for a minute, you'll be much more alert.
   • Use artificial lighting. Even if you are in an environment where artificial light is already present, the brighter the better. No matter where you work, try to see if you can replace the lamp or add a light bulb to brighten the workplace.
4. Try to always sit upright, or stand, the better. When you sit up straight, eyes looking straight, fatigue will be significantly reduced, along with a combination of deep breathing a few times, this helps supply oxygen to the brain, reduces stress and fatigue. , and it will be easier for you to focus on your work.

5. 

   
   
   Chew ice cubes. When you chew on ice, it is almost impossible to sleep. The freezing cold will keep your brain focused, even when you're driving at night, exhausted, and you just want to fall asleep.
   • Chewing anything, including your ballpoint pen or pencil, will make your body think it's time to eat. Your body will prepare for food by secreting the hormone insulin, and you will be more alert.
6. 
   
   Splash cold water in your face. If it gets a little chilly, remove your sweater or jacket to let it cool a bit. Open a window or turn on a small fan that runs straight into your face.
   • The reason your body reacts to the cold is because it prepares to keep you warm. Your body needs to regulate your body temperature to keep all of the organs working. So if the body senses ice or coldness, it changes to stay awake longer.
7. Use your sense of smell. A strong smell - pleasant or unpleasant - will keep you awake very quickly. Aromatherapists recommend essential oils of these plants to stimulate the nervous system and reduce fatigue. Open the lid of these essential oils and take a breath whenever you feel faint:
   • Rosemary
   • Green eucalyptus tree (green gum tree)
   • Peppermint plants
   • The coffee; beans or brewed coffee, both are good: one study shows that just smelling coffee is enough to wake a person up.
   • Of course, not all of us have essential oils stored in our file cabinets. Using hand sanitizers or scented candles with the same scent can also help. Herbs like rosemary or peppermint can be bought fresh or dried at the grocery store; To wake up the body, grab a little pinch on your finger and smell it.
8. Healthy eating. Eating will keep you awake, unless you are too full. As most of us know, overeating will make you sleepy, so don't eat a whole pizza or a 12-ounce (300-gram) steak for lunch.
   • Try snacking all day instead of eating one big meal. It's important not to spike your sugar intake (which ends with inevitable lethargy). As with caffeine, divide your coffee, soda, or energy drink into small doses.
   • Avoid breakfast foods high in powdered sugar (muffins, toast, pastries, bread, etc.). You're giving your body a reason to get sluggish before 11 a.m. because the spike in sugar is absorbed too early.
   • Put a handful of sunflower seeds in your mouth and bite them at once, using only your teeth and tongue; This activity requires enough active thought and tongue movement to keep you from falling asleep, and the salt in the sunflower seeds energizes and excites you; Release the peel of the sunflower seeds slowly and quietly so as not to disturb those around you.
9. Play a game. On the net there are many websites where you can choose from a wide variety of games to play online. Choose a puzzle game, or jigsaw puzzle, racing, or whatever you like. Spending about 15 to 20 minutes playing a game will wake your mind up because playing the game is not heavy or boring. It's more fun if you choose a game that you are good at. advertisement

Part 2 of 3: Practice to stay awake

1. 

   Try stretching. Stretching and rotating body parts will improve blood circulation and keep you awake. Head / neck rotation for about 20 seconds will also be beneficial.
2. Try acupuncture and acupressure. Massaging (massage) all of the following points will improve body circulation and alleviate fatigue ::
   • Vertex. Pat the top of the head with your fingertips or use a head massage machine.
   • Nape.
   • Wrist. The area right between your thumb and index finger is best.
   • The area just below the knee.
   • Earlobe.
3. Workout at work. Just because you're sitting doesn't mean you can't use your muscles. So exercise right at your desk, or get up from time to time and stimulate blood circulation to keep yourself awake.
   • please try simple exercises like squatting, push-ups, crunches, and squatting. Don't work out like you are in the gym; Just train enough to help your blood flow and avoid letting your co-workers see your weird behavior!
   • Stand and walk as much as you can. If you are sitting most of the time, get up every 20 to 30 minutes. If you need the motivation to stand more, consider this: people who sit for less than three hours a day add two years of life.
   • If you must sit, choose the most uncomfortable chair you can find. Don't sit on something that hurts you from sitting for a long time. Make sure your back is straight, and force yourself to sit upright. Don't rest your head on anything - whether it's your hands, a table, or a wall.
4. Take a short walk. Many people choose to walk to regain energy. Walking is often thought of as a good form of entertainment, especially when you're sitting in front of a computer screen all day long.
   • Any backlog that you must bring to a colleague or boss (eg signing checks or signing documents), keep it separate. When you feel sleepy, reach for the person to sign (or do any other action with the document). When you get back to your desk, you will be awake again and you will be active again.
   • Many studies suggest that taking short breaks during work hours improves your productivity. So if you are worried about the deadline, don't be too nervous! Walking around during your break will help. (You can let your boss know.)
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Part 3 of 3: Other Tactics

1. 

   Take a nap. If you have time, drinking a cup of coffee (or any other caffeinated beverage) right before bed 15 to 20 minutes will increase your alertness even more. It takes about 20 minutes for the caffeine to take effect, so you won't have the trouble of napping, and you'll wake up healthily.
   • A 20-minute sleep can kick up your right hemisphere, and this hemisphere processes and stores the acquired information.
2. Get regular sleep at the right time and a healthy diet. The schedule will be of great benefit to your brain. If you go to bed and wake up regularly every day, including the weekends, your brain will know when to sleep and will gradually build a routine. Getting enough nutrients also ensures that your body will have enough energy for the whole day without having to take a nap to regain strength.
   • How long should you sleep to make sure you get enough rest? Adults need between 7 and 9 hours of sleep each night. If you are pregnant or you are older, you need more sleep, in about 10 to 11 hours.
   • Many people recommend going to bed with the curtain half open. Early morning sunlight sends signals to your body to slowly make hormones and to produce de-demen, making it easier to wake up.
3. Concentrate your willpower. It sounds difficult, but don't let your brain go into a "daze". When your brain starts to go blank, think of something, whether it's a joke, a movie, or anything to keep it active. Even thinking about what upsets you can help. Unless they get drunk, you will never see anyone getting angry suddenly falling asleep.
4. Call someone. Call a friend or cousin or anyone else that makes you laugh. Having a light talk can also refresh you and you'll be ready to work again before you realize it. Walk around while you're on the phone. That will keep you active. People often speak more vividly as they walk and talk. advertisement

Advice

• Keep enough water in your body. Being dehydrated can make you sleepy or dizzy, and drinking cold water will help you wake up.
• You can drink cold water or take a cold bath.
• Don't drink too many caffeinated beverages. They will only bring you sudden alertness, but after a few hours they will lose their effect. You will feel ten times more tired.
• Realize that you are not as tired as you think you are. Often times you will find that during the day you fantasize about going to bed as soon as you get home. Has that really happened? For so many of us, when we leave work and go home to enjoy the rest of the day, we often stay awake even when we're not asleep. Pay attention to this psychological state that your brain is creating.
• Distract yourself, instead of focusing on your fatigue, increase your focus on your work or on something completely different.
• Let the cold water run on your wrists.
• Take a nap before driving if you are too sleepy or tired.
• Go to bed early. More time sleeping equals less time falling asleep at work.
• You can eat a little sugar or salt to keep yourself awake.
• Occasionally hit yourself softly in the face to wake yourself up and never fall asleep because of the pain.
• Plan what to do daily and when to do it and you'll be fine with planning it.
• Think of something you would like to know or learn more about. For example, you can look at tutorials for doing something, think of anything you're interested in but not important enough for you to spend time learning, think of a specific topic you want to dig. in-depth research.
• Choose your topic and do as much research as you can to fit your schedule.When possible, pay full attention to the topic. When you feel like you've got the right amount of information, write an essay. This will help you remember a lot of what you have learned.
• Wake up your face. Snap or pinch your cheeks. Gently pat around your face. Shake all your hands and feet. Helping your body to be more alert. This will keep you awake when you start to feel tired.

Warning

• No matter how alert you think you are, if you feel sleepy while driving, pull over to the side of the road and take a 20-minute nap.
• Limit caffeine intake to 300 mg or less for a day (about 4 to 8 cups of tea) to avoid adverse side effects.
• The many things you do to stay awake interfere with concentration. What you really need, ultimately, is a good night's sleep in order to function properly.
• Some people may have an allergy to essential oils and essential oils. Be considerate of your co-workers and make sure they are okay with the corner of your work or office that smells of essential oils.
• Always sleep for 8 hours a night. The best time to sleep is between 10 p.m. and 6 a.m.