How to Stay Alert When Your Body Feels Tired

Every morning, when the alarm rings after a long night’s sleep, it can be so tempting to press the snooze button and stay wrapped up in bed! However, there are a few simple strategies you can try to keep your body awake in the morning and energized throughout the day, especially when you’re feeling exhausted.

Get excited about your plans for the day. Remember when you were younger, and you’d jump out of bed every morning? You woke up carefree and joyful, looking forward to the fun activities that awaited you during the day. It’s tough to get out of bed when you don’t feel like going to work or school, but if you think about the great things waiting for you, you’ll be ready to get up. So, always hold out hope for a bright day. Tomorrow, try to think of the best part of your day as soon as you wake up, and eagerly anticipate what’s to come.

• This is easy to do on special occasions like birthdays or fun holidays, but you’ll need to motivate yourself to get up early on gloomy rainy mornings. Even if there’s no major event to look forward to, think of the small things that bring you happiness every day, like walking the dog or sipping your first cup of coffee. You can swap coffee for dark chocolate (rich in flavonoids), especially the kind with 70% cocoa, but be mindful that consuming it too late can cause insomnia. Catch up with a friend over the phone after a hard day's work, or stop by your favorite place on the way home. The first thing you do when you wake up is think of anything that makes you happy.

Let the Sunlight In. Does your room catch any natural light in the morning? If not, you're missing the opportunity to be awakened by nature itself. When sunlight pours into your room in the morning, your brain automatically recognizes that it's time to get moving. However, if you have thick curtains and can't welcome the early light, you’ll likely feel groggy until you step outside.

• If you use heavy curtains to block out street lights, consider switching to neutral-toned blinds that can effectively block artificial light while still letting in the sunlight at dawn.
• Try waking up early to watch the sunrise. You’ll get a moment of peace before the day’s pressures begin. You can enjoy the sunrise from your window, or head outside early to clear your mind.

Drink a Full Glass of Water. Your body loses some water over the course of the 8 hours without hydration (while you sleep), which may leave you feeling drowsy. Start your day with a glass of cool water, and you’ll feel more alert in just a few minutes.

• If you'd like to drink water while still in bed, fill a small thermos with ice the night before and place it on your bedside table. By morning, the ice will melt, giving you a cool glass of water to drink.
• Drink water before sipping your coffee or tea.
• Wash your face with cold water. This helps lower your body temperature and shake off that warm, sleepy feeling.

Freshen Your Breath with mint toothpaste. The scent of mint stimulates the trigeminal nerve (cranial nerve V), helping to boost your energy. Brushing your teeth with mint toothpaste is an excellent way to start your day with enthusiasm. Be sure to brush before eating, as brushing right after meals is not good for your teeth.

• If you're not a fan of mint toothpaste, you can hold peppermint essential oil or a sprig of mint in your hand and take a deep breath. This will have a similar effect to using mint toothpaste.

Read One or Two Articles. Focusing your mind is another great way to jumpstart your day. Read an interesting story or watch a few videos. Engaging with something new will keep you occupied and help distract you from feeling sleepy.

• Reading emails or a book with interesting content can have the same effect. If you choose a book, make it your morning book and keep reading it each morning.
• You can also listen to the radio or watch TV.

Get Moving. You’ll quickly wake up when you switch from lying down to being active. Did you know that cartoon characters always stretch before getting out of bed? This method really helps boost circulation and makes you feel more awake. If stretching isn't your thing, try some other movements:

• Go for a walk outside.
• Wash the dishes from last night.
• Make your bed and tidy up your room.
• Do some jumping jacks (jump with arms raised).
• Take a walk around the block.
• Even better, dedicate 30 minutes to cardiovascular exercises like jogging, swimming, or cycling.

Have Breakfast. Breakfast is considered the most important meal of the day; the nutrients such as protein, carbohydrates, and fats you consume in the morning will help keep your body healthy and prepared for a fresh start. On those mornings when getting up feels impossible, treat yourself a little. Enjoy a relaxing cup of coffee, grapefruit, and scrambled eggs instead of rushing out the door with a piece of toast.

Change the Scenery. Even a brief 10-minute walk around the office building will make your brain more agile and active by exposing it to a completely different environment. When you’re feeling sleepy, you’ll work much more efficiently if you take a break in this way.

• Be strict about your break time. Even if you’re facing a deadline or working on a big project, overworking yourself will leave you drained. Take a break every two or three hours to be more productive.
• If you can, go outside – no matter if it’s raining or snowing. The change in temperature will help shake off that midday drowsiness.
• Get up and take regular walks. Staying still for too long can impede circulation, which has a serious impact on your brain function.

Eat an Orange or Grapefruit. The scent of citrus fruits will increase serotonin levels – the hormone responsible for boosting your mood and uplifting your spirits. Eating a few slices of orange or grapefruit – or any citrus fruit – is a great way to fight off the afternoon slump. You can also squeeze a lemon into your water for a similar effect.

Drink Ginseng Tea. Ginseng is a natural stimulant that enhances brain function. Drinking a cup of ginseng tea or taking 100 mg of ginseng extract will increase your ability to concentrate while keeping your mind sharp.

• Consult your doctor before using supplements. Avoid ginseng if you have high blood pressure.

Avoid consuming caffeine and sugar too late in the day. You might crave a latte and cookies at 4 PM, but caffeine and sugar only offer a temporary energy boost, leaving you feeling more fatigued afterward. To maintain your energy and alertness, opt for water or tea instead of coffee, and snack on protein-rich foods like almonds.

Listen to upbeat music. You might not feel up for it, but give it a try! Play the type of music that usually makes you groove when you have free time. It’ll be hard to resist, and you’ll soon find yourself tapping along to the rhythm. The boost in heart rate will help "wake you up" in no time.

• You could also use this time to read an article, listen to an interesting podcast (iPhone app), learn a new language, or do anything that engages you and helps you refocus.

Take a power nap. Instead of fighting sleep, give in to it! A short nap of 15 to 20 minutes can leave you feeling much more refreshed. A midday nap can help you power through the rest of the day, especially if you didn’t sleep well the night before.

Exercise regularly. Keeping your body active throughout the day is the best way to ensure a good night’s sleep and maintain high energy levels each day. If you have a sedentary lifestyle, this change will make a big difference. Start with a 30-minute walk each day, before or after work or school. If you enjoy exercising, try running, cycling, or swimming to gradually improve. You can also start conditioning your body by adopting habits such as:

• Taking the stairs instead of the elevator.
• Getting off the bus a few stops early and walking the rest of the way home.
• Trying the 7-minute workout to engage all your muscle groups every morning.

Be mindful of eating or drinking late at night. Eating or drinking too late can disrupt your sleep quality. Your body won't be able to fully rest as it's busy digesting food. Try to have dinner earlier and avoid snacking after 6 PM for a better night's sleep.

• Alcohol can also interfere with your sleep. While it may initially make you feel sleepy, it can later prevent your brain from entering the deeper stages of sleep. That's why you might feel tired the next morning even after sleeping for over 8 hours.

Remove electronics from the bedroom. Do you find yourself checking emails and reading the news right before bed? You might be focusing on your to-do list for tomorrow or engaging in controversial political discussions instead of allowing your mind to relax. Turn off electronic devices before bedtime to give your body a chance to unwind.

• Put your laptop in another room, or at least turn it off instead of leaving it on and easily accessible.
• If you need to leave the room for the alarm, place your clock across the room so you can still hear it.
• Make your bedroom peaceful and inviting with soft pillows, candles, calming colors, and light fragrances, ensuring there are no beeping devices or cords around.

Establish a consistent schedule. Going to bed and waking up at the same time each day can help your body rest better. If you're staying up until 2 AM and sleeping in on weekends, waking up at 6 AM on Monday will leave you feeling sluggish all day. Try sticking to a healthy schedule to avoid disrupting your body’s internal clock.

• Avoid setting an alarm if possible. Instead, let your body’s internal clock wake you up naturally. Waking up naturally will help you stay alert throughout the day because your body won’t be caught off guard.