How to Stay Alert When You're Tired

It's only midday, and you're already completely drained. You're trying to stay awake, but nothing seems to work, and you don’t know how to avoid nodding off at the wrong time. If you'd like to learn some tricks that can help you stay awake and boost your energy, keep reading.

Stimulating your senses. The simplest way to stay alert is by engaging your senses. There are several things you can do to make your ears, eyes, and even your nose more responsive and active. The more alert your body is, the harder it will be to feel sleepy. Here are a few ways you can try:

• Turn on as many lights as possible. If you can’t control the lighting where you are, try moving closer to a light source.
• Suck on peppermint candy or chew gum to keep your mouth busy.
• Inhale peppermint essential oils to wake up your sense of smell.
• If you're in a place where you can play music, listen to jazz, hip-hop, rock, or any genre that helps keep you awake.
• If your eyes feel tired, give them a break by looking at a wall or gazing out of the window.
• Splash cold or warm water on your face.

Keep Your Body Moving. Besides stimulating your senses, you can trick your body into a more alert state than it feels. A little movement, like touching your earlobes or rubbing your hands together, can make you feel more awake and agile. Here are a few ways to energize your body:

• Splash cold water on your face. Try to keep your eyes open while splashing to avoid harming them.
• Gently pull down on your earlobes.
• Pinch your forearm or the backs of your knees.
• Clench your hands into fists and then open them again. Repeat this ten times.
• Lightly stomp your feet on the ground.
• Stretch your wrists, arms, and legs.
• Rotate your shoulders in a circular motion.
• Step outside and take a few deep breaths of fresh air.

Keep Your Body Active. You don't need to run a marathon to stay flexible. A bit of physical activity can keep you alert. There are ways to increase your activity level even while at school or work, and just a few minutes of exercise can work wonders to wake you up. Exercise is a way to signal to your body that it's not time to rest. Here are some ideas:

• Take a walk whenever possible. If you're at work, try taking the longer route to the break room or crossing the street for a coffee. At school, choose the longer path to your next class or even take a stroll around the cafeteria before sitting down to eat.
• Take the stairs instead of the elevator when you can. Unless you're heading to the 50th floor, climbing stairs will give you more energy than waiting in an elevator. It will get your heart rate up and keep you more agile.
• Take a ten-minute walk whenever possible.
• Even if you can't exercise right then and there, make it a habit to exercise regularly, at least thirty minutes each day. Studies show that daily exercise improves energy levels and helps you stay awake.

Start your day with a healthy breakfast. Have eggs, chicken, and a slice of toast. Or you could try oatmeal and yogurt. Add some greens to your breakfast, like spinach, celery, or kale. If you don't enjoy a lot of greens in the morning, try making a fruit juice or buying a juice on your way to school or work.

Eating the right foods can help boost your energy, keep you alert, and fuel you for hours. Eating the wrong foods will leave you feeling sluggish, heavy, and even more exhausted than if you hadn’t eaten at all. Here are some tips for eating well to increase your energy and reduce fatigue:

• Don’t overeat. Instead, aim to have several moderate-sized meals throughout the day and snack on something light when you feel hungry. Avoid large meals, starchy foods, fatty foods, and alcohol, as they can leave you feeling more tired and disrupt your digestive system.
• Don’t skip meals. Even if you’re so tired that you can’t bear to eat, not eating will only make you more drained.

Always carry protein-rich snacks such as almonds and cashews with you. Also, keep fruits on hand wherever you go. They’re not only healthy but can sometimes help prevent you from being tempted by sugary snacks.

• Snacks like peanut butter with oatmeal or yogurt are great options.

Use caffeine if needed. While caffeine can certainly help you stay alert, consuming too much too quickly may lead to headaches and even fainting. Opt for a cup of tea or coffee when necessary, but drink it slowly, or else you risk passing out or experiencing stomach pains.

• Avoid energy drinks. While these beverages provide a quick fix for alertness, over time they will leave you more exhausted and disrupt your sleep cycle, making you feel even more tired the following night.

Drink cold water. Stay hydrated. Keeping your body well-hydrated will help you remain sharp and focused.

Keep your mind engaged. Staying physically active and alert won't do much if your mind is wandering. To keep your brain active, engage in intellectual activities, whether it's conversing with others or listening to a teacher's lecture. Here are some ways to keep your mind engaged:

• If you're in class, make an effort to pay attention. Write down everything the teacher says and even review it to stay focused. Raise your hand and participate in questions. If something is unclear, ask questions. It's hard to feel sleepy when you’re talking to your teacher.
• If you're at work, talk to your colleagues about work-related tasks, or bring up topics like history, politics, or even personal stories during breaks.
• If you're battling drowsiness at home, call a friend, write an email, or listen to engaging talk shows on the radio.
• Change up your activities. To keep your mind sharp, try switching tasks as often as possible. If you're at school, you can do this by writing with a new pen, using a highlighter, or standing up to get a drink. At work, take a break from typing to copy or organize documents.

Take an effective power nap. Whether you're at home or work, taking a quick but effective nap of 5-20 minutes will recharge you. Napping longer can make you more tired for the rest of the day and make it harder to sleep at night. Here’s how to make it work:

• Find a comfortable spot. At home, a couch is ideal, but at work, lean back in your chair.
• Minimize distractions. Turn off your phone, close the door, and let people know you're napping.
• When you wake up, take a deep breath, drink some water, and have a little caffeine to feel energized. Spend a few minutes walking to get your body moving.

Look at flashing colors. Download an app on your smartphone that displays bright, vibrant colors. This can stimulate sensory receptors in your brain and help you stay awake. This is why using devices like iPads before bed can make it harder for you to fall into a restful sleep.

Avoid this issue in the future. While these tips can help you in tough situations, it's better to adopt a lifestyle that prevents you from struggling to stay awake when you're exhausted. Here are some ways to do that:

• Try to go to bed and wake up at the same time every day to help your body establish a routine.
• Start your day with something great to help you feel lively and ready to take on the day.
• Be responsible. Don't stay up until three in the morning if you know you’ll need to get up a few hours later for work or school.
• If you’re tired from pulling all-nighters studying for exams, plan your study schedule better to avoid sleepless nights. When you’re exhausted, it’s almost impossible to absorb information.
• If you often struggle to sleep and fight to stay awake throughout the day, you should see a doctor to check if you have a sleep disorder.