How to Stay awake Naturally for More Than 24 Hours 2023

Filed in Health Tips by on January 16, 2023 0 Comments

How to Naturally Stay Awake, How to Stay awake Naturally for More Than 24 Hours 2023

How to Stay awake Naturally for More Than 24 Hours 2023

It’s tempting to go for an energy or caffeinated drink to keep awake during the day when you receive less sleep. Unbelievably, using these drinks to ward off sleepiness can create a vicious cycle.

Yes, caffeine will keep you alert, but the effects might last for up to eight hours. This indicates that it may shorten your sleep duration and lower the quality of your sleep.

 

 

How then can you naturally stay awake?

1. To feel awake, stand up and move around.
In one well-known experiment, Robert Thayer, PhD, a professor at California State University, Long Beach, looked at whether eating a candy bar or going for a quick 10-minute walk gave participants a boost of energy.

Although the candy bar gave the participants a temporary energy boost, an hour later they were really more exhausted and had less energy. Energy was boosted for two hours after the 10-minute stroll. This is due to the fact that walking moves oxygen through your veins, muscles, and brain.

If you sit at a desk all day, get up periodically and take quick strolls. When it’s time for a break, go for a stroll to a restaurant or, if you brought a lunch, look for a beautiful place to eat it. You will feel more awake and rejuvenated whether you stroll outside or just around the office building.

 

2. If you feel too sleepy, take a nap.
Two things about naps to keep in mind: don’t take more than one, and avoid taking them too close to night.

Barry Krakow, MD, the author of Sound Sleep, Sound Mind: Seven Keys to Sleeping Through the Night, advises taking naps for five to twenty-five minutes. Preferably, you should take a sleep six to seven hours before bed. If you must take a sleep in the evening before going to bed, keep it brief.

It can be awkward to nap while working. If you must take a nap at work, do it during your break and, if required, use a vibrating alarm clock to ensure that it doesn’t extend into working hours.

Although it’s generally not a good idea to sleep at your desk, several businesses now provide employees nap rooms.

If you are unable to take a nap, Allison T. Siebern, PhD, a fellow at the Stanford University Sleep Medicine Center in Redwood City, California, advises that even 10 minutes of calm, eye-closed rest will be beneficial.

 

3. To prevent eye fatigue, take a break.

Constantly staring at a computer screen might make you tired and sleepy and strain your eyes.

For a few minutes every so often, look away from the screen to let your eyes rest.

 

4. To increase energy, consume a healthy snack.

You get a temporary energy boost from sugary treats, but then you experience the sugar “lows,” when low blood sugar causes mental confusion and drowsiness.

In the long run, these snacks will provide you more overall energy:

Celery sticks or a whole wheat cracker with peanut butter
Yogurt and a few almonds or pieces of fruit
with a low-fat cream cheese dip and baby carrots

5. Engage in conversation to get your head going.

Having a chat can revive you if you’re losing focus quickly. The medical director of Maimonides Sleep Arts and Sciences, Ltd. in Albuquerque, New Mexico, Dr. Krakow, advises discussing ideas for a business venture, politics, or religion with a coworker. “It’s a pretty potent behavioral stimulant, particularly when it’s a political discourse.”

 

6. Increase lighting to reduce weariness.

Fatigue is made worse by dim lighting conditions. Bright light can boost attentiveness and decrease drowsiness, according to studies. Increase the brightness of your light source at work, if possible.

 

7. Take a break to feel more awake.

The body’s blood oxygen levels rise with deep breathing. This enhances circulation, decreases blood pressure, and slows heart rate, which eventually boosts energy and brain function.

Inhaling into the abdomen rather than the chest is the goal of deep breathing exercises. They can be completed at your desk. Try this exercise up to ten times while sitting up straight:

Take a deep breath in through your nose and allow your tummy push your hand out while keeping one hand on your belly just below your ribs and the other on your chest. Your chest should remain still.
Exhale through pursed lips as though whistling. To help expel air, use the hand that is resting on your tummy.
Another method used in yoga to quickly improve energy and alertness is called stimulating breath:

Rapidly inhale and exhale via your nose while keeping your mouth closed and at ease.
Breathe in and out quickly, completing three of each cycle in a second.
then take a deep breath.
The first time, you can do this for up to 15 seconds; after that, you can extend the duration by five seconds each time until you reach a minute.

8. If you’re driving and you’re tired, stop.

Driving while fatigued is just as risky as driving while intoxicated, according to Siebern. Simple techniques like rolling down the windows and playing loud music won’t keep you awake for too long when driving. To avoid falling asleep while driving, Siebern advises having someone else take the wheel or finding a safe place to stop and nap.

If your journey is lengthy, switch drivers frequently. At least every two hours, take a break to go for a stroll and enjoy some fresh air.

 

9. Alternate things to keep your mind active

Researchers from Finland who evaluated 12-hour night shift workers in 2004 discovered that monotonous labor is just as bad for alertness as lack of sleep.

Try to save your more exciting duties for times when you’re tired at work or home. Or, if you notice yourself getting bored at work, switch to something more interesting.

 

10. To avoid feeling fatigued, drink water.

Fatigue may result from dehydration. Drink plenty of water and consume foods like fruits and vegetables that are high in water.

 

11. Increase daylight exposure to control your sleep cycles

Daylight has an impact on our circadian rhythms, which control our sleep-wake cycle. Spend at least 30 minutes a day outside, preferably in the sun. If you have insomnia, sleep specialists advise getting an hour of early sunshine each day. Your senses will be revived even by a brief walk outside for some fresh air.

 

12. Work out to boost energy and fight weariness

Researchers from the University of Georgia discovered that exercise was more helpful than some sleep drugs in boosting energy and reducing daytime fatigue in a 2006 study of 70 studies involving more than 6,800 participants.

Regular exercise also enhances sleep quality. Aim to work out for 30 minutes each day.

Your energy level may temporarily dip if you choose to exercise vigorously on some days, then spike for a few hours.

Two hours after a strenuous workout, consume a meal that includes both protein and carbohydrates to reduce initial energy loss. To ensure that you are not energetic when attempting to fall asleep, finish your workout a few hours before night.

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