How to fight sleepiness at work & while studying without caffeine

how to fight sleepiness during pregnancy

Updates: 07/26/2014

Nowadays, sometimes people cannot get enough sleep day by day. All of them tend to find some drugs or medicines to stay awake. However, almost these solutions are not good for health. However, consuming a lot of caffeine to fight to sleepiness can cause a vicious cycle.

A new study shows that sleep depends upon some main factors, including exercise and diet that can help all people sleep better. And if you are finding some exercises to help you stay awake, gain a boost of alertness, you need to keep reading my blog to know a list of 20 tips on how to fight sleepiness at work & while studying without caffeine when your boss drones on about the latest something-or-other.

How To Fight Sleepiness At Work & While Studying Without Caffeine

A new study shows that sleep depends upon some main factors, including exercise and diet that can help all people sleep better. And if you are finding some exercises to help you stay awake, gain a boost of alertness, you need to keep reading my blog to know a list of tips on how to fight sleepiness while your boss drones on about the latest something-or-other.

1.     Exercise To Increase Energy And Reduce Fatigue: how to fight sleepiness when studying

The first tip on how to fight sleepiness that people should learn today is that doing exercise is very good for people to stay awake all day long.

If people are tired in day time, sleeping more at night may not be the best answer. Instead, people should try sleeping better. One solution for this is practicing exercise.

The latest study showed that all adults over 54 had been contracted with insomnia. They should take some simple programs or exercises. Study also provided participants with useful information about helpful sleep hygiene, which contains setting a simple and regular sleep schedule, sleeping in a complete dark, quiet room, and using the bedroom only for sex and sleep. People can practice aerobic exercise about 40 minutes 4 times per week on a stationary bicycle or treadmill, or walking simply. People can improve their sleep quality, and lift their mood. In addition, if people want to sleep better, exercise is one of the best solutions to improve their problem in order to lower the risk of stroke or heart disease.

All of people should practice exercise about 30 minutes a day. Their energy levels can be increased. In addition, eating a healthy meal that includes both carbohydrates protein in 2 hours after a heavy workout can reduce the energy loss.

You should find to take part in yoga classes in local. Or else, if you still have not known any yoga pose, you should learn useful and simple yoga techniques to get the best improvement for your sleep circle and overall health.

how to fight sleepiness during the day

2.     Get Some Daylight To Regulate Your Sleep Cycles:

The circadian rhythms, which regulate the sleep-wake cycle, are affected by daylight. People need to spend about 30 minutes per day outside in sunlight. Some sleep experts suggested an hour of sunlight in day if people have insomnia. You should take breath of fresh air to revive your senses.

In addition to these useful tips, if you are looking for a supplement that helps fight sleepiness & stay awake while studying or working, you should use Jet Alert Double Strength Alertness Aid Caplets.

3.     Drink Water To Prevent Tiredness:

Dehydration will cause fatigue, so people should drink a lot of fluids and eat some healthy foods as vegetables and fruits.

4.      Switch Tasks To Stimulate Your Mind:

Researches on people who worked 12-hour night shifts found that monotonous work is as bad as sleep loss. At home, people should try to reserve stimulating tasks for their sleepy times. This method can be the perfect way to help them stay awake.

You should also learn useful tips and exercises to boost brain power. This will help your brain increase the ability to beat off tiredness and stay alert longer than it can before.

how to fight sleepiness at work5.      If You Are Driving, Pull Over When Sleepy:

The sleepy is as dangerous as driving under the influence of alcohol. Some simple tricks such as opening your windows and turning on loud the favorite music can not keep you awake for very long time while driving. You should let someone else pull off or drive the road, so you should take a nap until you are notsleepy. If you are on a long trip, you should change drivers. Or you can stop after two hours of driving to take a walk and get fresh air.

6.      Take A Breath To Feel Alert:

Deep breathing can raise levels of blood oxygen in the body. This will help to slow the heart rate, reduce blood pressure, increase circulation, and improve energy and mental performance.

The exercises for deep-breath are inhaling to the abdomen, not the chest. People can practice them at their home. They can do these exercises about 10 times:

  • Put a hand on belly just below the ribs and other hand on chest. And then they inhale deeply via their own nose and let their belly push the hand out. Their chest does not move.
  • Breathe out via lips pursed as if they were whistling. They should use their hand on their belly to push all air out.

Another exercise is stimulating breath. This is a useful yoga technique for boosting energy quickly and increasing alertness. Firstly, people can inhale and exhale quickly via their nose. After that they keep their mouth closed, and relax. Make their in-and-out breaths in a second. Then they breathe normally. People should do this technique for about 15 seconds.

how to fight sleepiness in class

7.      Turn Up The Lights To Ease Fatigue:

Bad environments with the dim lighting can aggravate fatigue. A new study has shown that when you exposure to bright light, you can lower sleepiness and improve alertness. Therefore, people should increase the intensity of the light source at work.

8.      Start A Conversation To Wake Up Your Mind:

If you are fading quickly, engaging in fun conversation with others can help your mind move again. Talking to your colleague about your business idea can be the best technique to wake you up, because it is a strong behavioral stimulator.

9.      Eat A Healthy Snack To Boost Energy:

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:

  • Peanut butter on a whole wheat cracker or celery sticks
  • Yogurt and a handful of nuts or fresh fruit
  • Baby carrots with a low-fat cream cheese dip

In addition to these useful tips, if you are looking for a supplement that helps fight sleepiness & stay awake while studying or working, you should use Jet Alert Double Strength Alertness Aid Caplets.

how to fight sleepiness after lunch10.     Give Your Eyes A Break To Avoid Fatigue:

Continuous fixation on your computer screen can affect your eyestrain or worsen fatigue and sleepiness. Look away from the your computer screen for a few minutes to relax your eyes.

If you are suffering from chronic fatigue that leads directly to the daytime sleepiness, you should learn ways to stop fatigue immediately because this will extremely harm your body for long.

11.     Take A Nap To Take The Edge Off Sleepiness:

Napping on the job will be touchy. If people want to nap at work, do it during their break and utilize an alarm clock, if necessary, to ensure this doesn’t spill over into their work time. Sleeping at their desk is not a good idea, but some companies now provide some nap rooms for their employees.

If people cannot nap, they can rest with their eyes closed about 10 minutes or so that will help.

To relax your head and take a nap easily, you should also learn simple ways to relax your mind and find out the best and the most suitable ways for you to relax yourself at home. You should consider that when you feel really relaxed, your messy sleep circle will be fixed and reformed as you can get good night sleep without any sleepiness at wrong moment.

how to fight sleepiness while studying

12.     Get Up And Move Around To Feel Awake:

In one well-known study, people were energized by eating some kinds of  candy bars or walking 10-minute walk. Though the candy bars can provide a quick energy boost, the participants will still be more tired and got less energy in one hour later. The 10-minute walk can increase the level of the energy for 2 hours. This is because walking pumps oxygen via people’s veins, muscles, and brain.

If someone works at a desk, he/she should get up for short walks frequently. At meal breaks, go for a walk to a restaurant, or, if he brings his lunch, then go aheard to a nice spot to eat it. Whether he takes a walk outside or in the building where he works, this way can make he feel refreshed and alert.

If getting a good and healthy prolonged sleep is too hard for you as you are suffering from a sleep disorder, I recommend you learning the top simple ways to sleep better than ever. Once people can get better sleep at night, they can stay awake during the day.

If someone finds that he/she cannot stop nodding off when he/she needs to be alert, he/she should consult his/her doctors or some sleep specialists. He/she can have a sleep disorder like insomnia, excessive sleepiness, sleep apnea, and narcolepsy, which will be able to be treated. The doctor can prescribe some medications to help his/she with a sleep disorder. If he/she has trouble falling asleep caused by stress or some other reasons, the simple cognitive behavioral therapy will help to develop the good sleep habits and relieve some sleep anxieties.

In addition to these useful tips, if you are looking for a supplement that helps fight sleepiness & stay awake while studying or working, you should use Jet Alert Double Strength Alertness Aid Caplets.

13. Take A Cold Bath:

A study from Tokyo, Japan in 2009 showed that cold bath can help fight sleepiness. There were over 24,000 adults took part in the research. The result showed that 64.4% of the women and 59% of the men successfully fought sleepiness.

Try this simple way while you fall asleep at work or in study. Besides, you can take a warm bath, it also helps you feel relaxed, awake and gain your concentration back fast.

14. Keep Your Mind Busy:

keep your mind busy

Try to overcome sleepiness by keeping your mind busy. Let it work in different ways such as talking with your colleagues in the break time, playing a game, and do anything to get rid of your temporary sleepiness.

15. Eat An Apple: eat an apple

According to a study, eating an apple can wake you up more effectively than drinking a cup of coffee. As coffee sometimes does not work if your brain is too acquainted with caffeine. Moreover, if you are hungry, coffee may harm your stomach and cause your heartburn or inflammation. Instead, pop a fresh apple as a healthy snack and you will be free from sleepiness soon. Try this way instantly if you love apples and they are available in your fridge.

And don’t worry about how much apples to eat, they are healthy fruits and you can add them to your meals for the overall better health, too.

16. Listen To Your Stomach:

You may fall asleep because you are hungry and lack of energy. Find something to eat immediately, especially some snacks like ice-creams, wafers or chocolate to increase your sugar levels for regaining your sanity in study or at work.

Some other snacks do good jobs, too. Just listen to your stomach and charge energy for your brain fast. Your brain really needs energy to help your mind powerful and help you be awake.

In addition to these useful tips, if you are looking for a supplement that helps fight sleepiness & stay awake while studying or working, you should use Jet Alert Double Strength Alertness Aid Caplets.

17. Do Yoga With Breathing Techniques: do yoga with breathing techniques

Next to ways on how to fight sleepiness at work & while studying without caffeine, do yoga, especially breathing exercises.  Yoga helps you focus on how to bring more and more oxygen to your brain and walk up your body for being more productive at work and in study.

18. Follow The 10-Minute Rule:

Have you heard about the 10-minute rule? If not, now you can try it. Simply, commit to be awake for 10 minutes. When you get over this period of time, temptation for going back to sleep will be gone.

19. Sit Up Straight:

By sitting in the right position – sitting up straight, you will force your mind to keep this position long so that you will be awake to continue your work. In general, you should form the right sitting habit as it also helps you keep your posture and prevent back pain.

20. Do Meditation: sit up straight

Last but not least, consider meditation, learn meditation techniques and practice some stretches, light exercises while meditating such as Pranayama. This type of exercise help you stay health and keep you fit both mentally and physically.

All of the 20 tips on how to fight sleepiness at work & while studying without caffeine above will be the best solution for a lot of people out there. I have studied them for a long time, and now, I am glad to share them with anyone who desires to get better posture exercises for sleep.

If you feel these 20 tips on how to fight sleepiness I’ve offered in this article are really useful for your current expectation, just feel free to leave all your comments/feedbacks at the end of this post. We appreciate your contribution and will respond all as soon as possible.

In addition to these useful tips, if you are looking for a supplement that helps fight sleepiness & stay awake while studying or working, you should use Jet Alert Double Strength Alertness Aid Caplets.

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