Introduction
Feeling sluggish and tired can get in the way of your productivity and enjoyment of life. If you’re struggling to stay awake during the day, there are steps you can take to increase your energy levels. From getting enough restful sleep to exercising and eating the right foods, these eight tips can help you feel more awake and alert.
Get Plenty of Sleep
Getting adequate sleep is essential for good physical and mental health. According to the Centers for Disease Control and Prevention (CDC), adults should aim for at least seven to nine hours of sleep each night. When you don’t get enough rest, it can lead to feelings of exhaustion and difficulty concentrating.
Benefits of Adequate Rest
When you get enough sleep, you’ll likely experience improved mood, increased concentration, and better overall energy levels. Studies have also found that people who get enough sleep have a lower risk of developing chronic illnesses such as heart disease, diabetes, and obesity.
Tips for Better Quality Sleep
To ensure quality sleep, establish a regular bedtime routine and stick to it. Avoid caffeine, alcohol, and nicotine close to bedtime. Minimize screen time before bed and keep your bedroom dark and cool. You should also limit daytime naps to 20 minutes or less.
Exercise Regularly
Regular physical activity can help boost energy and improve overall health. Exercise releases endorphins, which are hormones that can give you an energizing rush. It can also help reduce stress and anxiety, both of which can contribute to fatigue.
Benefits of Exercise
In addition to giving you an immediate energy boost, regular exercise can help you sleep better, improve your overall mood, and reduce your risk of certain chronic conditions. According to a study published in the International Journal of Behavioral Nutrition and Physical Activity, regular exercise can reduce feelings of fatigue and improve quality of life.
Types of Exercise to Try
You don’t need to spend hours at the gym to reap the benefits of exercise. Just 30 minutes of moderate-intensity activity five days per week can make a difference. Examples of moderate-intensity activities include walking, swimming, cycling, and yoga. You can also try high-intensity interval training (HIIT), which involves alternating periods of intense exercise with brief recovery periods.
Eat Smart
What you eat can have a big impact on your energy levels. Eating nutrient-dense foods can help keep your body fueled throughout the day. On the other hand, processed foods and sugary snacks can cause your blood sugar to spike and crash, leading to fatigue.
Foods to Avoid
Limit or avoid foods that are high in added sugars, trans fats, and sodium. These include white bread, cakes, cookies, chips, and fast food. Instead, opt for healthier alternatives like whole grains, fruits, vegetables, lean proteins, and healthy fats.
Foods to Include
For sustained energy, reach for slow-digesting carbohydrates like oats, quinoa, sweet potatoes, and beans. You should also incorporate plenty of protein and healthy fats into your diet. Foods high in iron, such as spinach, lentils, and chia seeds, can help prevent iron deficiency, which can cause fatigue.
Drink Caffeinated Beverages in Moderation
Caffeine can provide a quick burst of energy and improved alertness. However, it’s important to consume it in moderation. Too much caffeine can lead to jitters, headaches, and trouble sleeping.
Pros and Cons of Caffeine
In small doses, caffeine can help you stay awake and alert. But it can also have negative effects if consumed in excess. According to a study published in the European Journal of Preventive Cardiology, drinking more than four cups of coffee per day can increase your risk of cardiovascular disease.
Tips for Staying Within Moderation
The American Academy of Pediatrics recommends limiting caffeine to no more than 100 milligrams per day for adolescents. Adults should limit their intake to 400 milligrams per day. One cup of coffee typically contains 95 milligrams of caffeine.
Take Short Naps During the Day
Short naps can help you recharge during the day, but it’s important not to overdo it. Taking too long of a nap can make you feel groggy and disoriented.
Benefits of Power Naps
Taking a 20-minute nap can help improve alertness and performance without causing sleep inertia. According to a study published in the Journal of Clinical and Diagnostic Research, power naps can reduce fatigue and improve cognitive performance.
Tips for Taking Effective Naps
If possible, try to nap at the same time each day. Choose a comfortable spot, such as your bed or a recliner, and set an alarm so you don’t oversleep. To maximize the benefits, avoid napping late in the afternoon or evening.
Avoid Bright Screens Before Bedtime
Looking at bright screens before bed can interfere with your sleep. The blue light emitted by devices like phones, tablets, and TVs can disrupt your circadian rhythm, making it harder to fall asleep.
Impact of Blue Light on Sleep
Research has shown that exposure to blue light suppresses melatonin, a hormone that helps regulate your sleep-wake cycle. According to a study published in the Sleep Medicine Reviews, exposure to blue light can delay the onset of sleep and reduce total sleep time.
Tips for Limiting Exposure
Turn off all screens at least an hour before bedtime. If you must use a device, reduce the brightness and use an app that filters out blue light. You can also purchase glasses that block blue light or install an app that dims your screen.
Conclusion
If you’re having trouble staying awake during the day, consider making some lifestyle changes. Getting enough quality sleep, exercising regularly, eating smart, consuming caffeinated beverages in moderation, taking short naps, and avoiding bright screens before bedtime can help you feel more energized and alert.
Summary of Tips Discussed
To be more awake, practice the following tips: get enough sleep, exercise regularly, eat smart, drink caffeinated beverages in moderation, take short naps, and avoid bright screens before bedtime.
Final Thoughts
Feeling more awake and alert can help improve your quality of life. Making small changes to your lifestyle can help you reap the benefits of better energy levels.
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