Many people find other hacks to help keep themselves awake, like splashing cold water on their faces, listening to music, or using aromatherapy with peppermint or lemon scents, Mandal says. According to a small 2019 study of 17 physically active men, napping for 25, 35, or 45 minutes in the daytime after about seven hours of sleep all resulted in better performance on a five-meter shuttle run test. "The brain needs oxygen to support the metabolism necessary to stay focused."įor some people, naps can help with energy levels. "Sitting for long periods of time denies your body the cardiovascular challenge it needs to pump blood through your system," Nance says. Mandal recommends walking to increase energy levels and stay awake longer. A 2014 study found that people who climbed stairs, raising their heart rates to 50% to 70% of their recommended maximum, performed better on a cognition test immediately after the exercise. Moreover, just getting outdoors, even just for a brisk walk, is key in boosting alertness, Mandal says. Natural light can also reduce eye strain, which is also a culprit for fatigue and decreased alertness."įor example, research has found that increased office lighting can boost alertness among workers. "Vitamin D is one of the vitamins that can help increase energy levels.
"Natural light can get absorbed through the skin, where the body can make vitamin D," explains Mandal. In fact, Vitamin D deficiency is often caused by a lack of sunlight, which can result in fatigue. Avoid simple carbs, such as white bread, chips or candy, since "these types of foods are inflammatory and can lead to fatigue and grogginess," she says.Įxposing yourself to natural light is another great way to boost alertness. The snack group reported less sleepiness during their shift. Mandal recommends fruit, since you'll get the benefits of sugar, but with fiber that will help you avoid a sugar crash.
#Natural ways to stay awake full
The workers were split into three groups, and ate either a full meal, no food or a small snack containing 10% of their daily recommended calories. A small snack - rather than a large meal or no food at all - can also help boost alertness, according to a 2019 study done on night shift workers. Instead, choose healthier options for caffeine consumption, like green tea, she says. Nance says to skip soda or energy drinks that contain caffeine because the added sugar will result in a crash after an initial boost of energy. Coffee is a well-known source of caffeine, says Erin Nance, MD. Next, consider some caffeine, which is a stimulant that boosts activity in your brain and central nervous system. So, if you weigh 150 pounds, you should aim for 75 ounces of water per day. How much do you need? Divide your weight (in pounds) by two to determine how many ounces of water you need. Even mild dehydration can impact your mental abilities, so be sure to drink enough fluid. Since your brain is about 75% water, being properly hydrated is essential to proper brain function. "Dehydration commonly causes brain fog and fatigue," says Soma Mandal, MD, a board-certified internist in New Jersey. If you need to stay awake, start by drinking a big glass of water.
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