What will keep you awake

You can do them at your desk. Sitting up straight, try this exercise up to 10 times:. Another technique, called stimulating breath, is used in yoga for a quick energy boost and increased alertness:.

Stop at least every two hours to take a walk and get some fresh air. In Finnish researchers who studied people working hour night shifts found that monotonous work is as harmful as sleep loss for alertness.

At work or home, try to reserve more stimulating tasks for your sleepy times. Or switch to more engaging work responsibilities when you feel yourself nodding off. Dehydration can cause fatigue.

Make sure you drink plenty of fluids and eat foods high in water such as fruits and vegetables. Our circadian rhythms, which regulate our sleep-wake cycle, are influenced by daylight. Try to spend at least 30 minutes a day outside in natural sunlight. Sleep experts recommend an hour of morning sunlight a day if you have insomnia. Even a step outside for a breath of fresh air will revive your senses. In a analysis of 70 studies involving more than 6, people, University of Georgia researchers found that exercise was more effective in increasing energy and reducing daytime fatigue than some medications used to treat sleep problems.

If you decide to exercise hard some days, your energy level may drop for a bit and then surge for a few hours. Eating a meal that contains both protein and carbohydrates within two hours after a heavy workout will lessen the initial energy loss. Be sure to finish your workout a few hours before bedtime so you are not energized when you try to sleep.

About us. If you are experiencing flu-like or COVID symptoms, call us at before visiting any of our locations. Good night, sleep tight! If you wake up a lot, make sure your sleeping environment is free of lights, sounds and changes in temperature. And limit use of smartphones, computers, and the TV before bedtime Digital devices like these can stimulate your mind and keep you awake instead of asleep.

Stay hydrated While coffee or tea can help jumpstart your day, too much can dehydrate you or make you restless. A good way to stay awake without caffeine is to drink low or no calorie fluids, such as water or herbal tea. Fluids help your circulatory system and get your blood flowing. If you have a headache from too much caffeine, fluids can help relieve it. Splash your face with cold water A splash of cold water over your face will draw your circulation upward, toward your head, temporarily renewing your energy, making you feel more awake.

Reduce your sugar intake Eating sugar is often thought to be one of the best ways to stay awake. It causes blood sugar spikes — which is a spurt of high energy followed by very low energy, which can leave you feeling sleepy. The variety will help you stay awake longer, and may make you more productive. Get up and move around during your break to get your blood flowing. Connect with a friend One of the best ways to stay awake is to do so with others. Focus your mind on something else by talking with a friend or co-worker.

Keep your space cool A warm room can make you tired, and a cool room does the opposite! In a study of medical students , higher fat intake had links to shorter total sleep time, less restorative sleep, and more sleep disruption.

Another smaller study in 26 healthy adults also found that consuming a diet high in saturated fat had associations with lighter, less restorative sleep. However, a much larger cohort study in men found an association between higher levels of trans fats and probable insomnia.

A review of epidemiological studies found similar results. Highly processed foods include fast food and prepackaged foods.

While convenient, these foods contain many of the nutritional components above, including sugars and fats, which negatively impact sleep. In a study of approximately 2, young adults, researchers found that higher consumption of processed foods shares significant links with poor sleep quality. Additionally, research found that highly processed foods cause shorter durations of sleep and poor sleep quality in children aged 12—18 years.

Many foods have associations with negative effects on sleep. Some of the more common ones include caffeine, alcohol, spicy foods, high GI foods, fatty foods, and processed foods.

Being aware of these types of foods and avoiding them close to bedtime can improve the chances of good sleep. When eating before bedtime, health experts recommend choosing foods that help promote sleep. Learn more about foods that promote good sleep. However, making some simple changes to sleep habits can….

Melatonin is a hormone that the body produces when it gets dark to signal that it is time to go to sleep. Melatonin supplements can help people with….

To develop the right sleep pattern, a person should know how much sleep they need, when to be going to bed, and what lifestyle changes can help.

What to know about foods that keep you awake. Caffeine Alcohol Spicy foods Sugary foods Fatty foods Processed foods Summary Aside from caffeine, several other foods and food types may keep people awake and stop them from having good quality, restful sleep. Spicy foods. Sugary and high glycemic index foods.

Fatty foods.