Many people start their days with a cup (or more) of coffee to help them feel more awake. Unfortunately, they feel even more exhausted when the caffeine buzz wears off just a few hours later. Unfortunately, fatigue throughout the day can have consequences; not only can it affect your work performance, but it can also affect your motivation to accomplish anything, even the simplest household chores. If you find it difficult to avoid a midday nap, no amount of coffee or energy drink will help you feel more awake. Instead, try these tips to feel more energized and alert from morning to night:
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Open the Shades
If you’ve ever experienced a blackout and had to do anything in low light, you know how exhausting it can be. Working in a dark environment tricks your mind and body into thinking it’s much earlier or later than it is. Instead, you should always work in a bright environment with as much natural light as possible, especially if you work in front of a computer screen all day. If possible, position your desk to face a window to keep you in front of natural light. You can also turn lights on to signal your brain that it’s time to be awake.
Drink More Water
Staying hydrated throughout the day is the simplest way to stay awake. Even minor dehydration can result in fatigue and headaches that can make you want to nap. Drink enough water every day to ensure you’re hydrated. To help, you can purchase a large water bottle or use an app that tracks your water intake to ensure you’re consuming enough H20 to help your body and mind function throughout the day.
Take a Nap
Napping can help take the edge off excessive sleepiness. However, it can also have the opposite effect. When you take a nap in the afternoon, you might recharge too much, making you feel more awake when it’s time for bed, which can put you in a cycle of relying on a nap every day to have enough energy. Conversely, napping can provide much-needed energy throughout the day, but only if you keep it short.
Aim to nap for a maximum of 25 minutes to prevent yourself from getting too much sleep, which can prevent you from falling asleep on time at night. Additionally, you should nap at least seven or more hours before bed to give your body enough time to work off any additional energy.
Get Some Exercise
If you feel tired during the day, consider going for a walk with your dog or engaging in another form of physical activity to increase your energy levels. For example, you’re bound to feel tired if you sit at a desk all day with no breaks. Meanwhile, activity can make you feel awake throughout the day.
If you find that you’re more tired at work than at home because you engage in more physical activity on the weekends, consider setting a time to put on your walking shoes and go for a walk during your workday. The best time for most people to take a walk is on their lunch breaks, but you can do it throughout the day in short spurts.
Don’t Skip Meals
Skipping meals means your body isn’t getting fuel throughout the day, making you feel more fatigued no matter what you’re doing. When you don’t eat, your blood sugar drops, and some people may experience headaches, shakiness, anxiety, and fatigue. Instead, ensure you eat a healthy breakfast and have plenty of snacks throughout the day to get enough fuel for your body.
Get More Sleep
If you’re tired every day, regardless of what you’re doing, it may indicate that you need more sleep. Going to bed earlier is the easiest way to increase the amount of sleep you get every night. However, depending on your schedule, you may also choose to sleep in a little later than usual to ensure you’re getting enough sleep, especially if you experienced poor sleep the night before.
Of course, there’s such a thing as sleeping too much, which can cause fatigue throughout the day, so it’s best to experiment to find how many hours of sleep you need. As a general rule of thumb, most healthy adults need between 7 and 9 hours of sleep each night, but some people function better with less or more.
Stick to a Sleep Schedule
In addition to getting more sleep, you should always stick to your sleep schedule to help your body understand when it’s time to wake up versus wind down. Everyone has a natural circadian rhythm and sleep chronotype, which may affect their sleep schedule. For example, some are night owls who prefer to stay up late and sleep in. Meanwhile, others function best when going to bed around 10 pm and waking up around 6 am.
Whatever the case, you should always stick to your preferred sleep schedule to get your mind and body into a routine of waking up and going to bed at the same time every night. Deviating from your sleep schedule, even if it’s to get more sleep on a Saturday, can result in sleepiness throughout the day, so consistency is crucial.
Avoid Eye Strain
Staring at a computer screen all day isn’t good for your eyes and can cause strain that results in fatigue and headaches. Unfortunately, many of us spend too much time staring at screens, worsening our eye strain and making us feel tired even after getting enough sleep and exercise. Therefore, if you experience sleepiness during the day, especially at work, consider giving your eyes a break by looking away from the screen for a few minutes every hour.
Talk to Others
Talking is a great way to help you stay awake because it forces your brain to listen and think of replies. If you’re falling asleep at work, consider starting a conversation with a coworker to help you feel more alert. Conversation can be mentally stimulating, especially if sitting in a quiet room with little contact with others. Therefore, starting a conversation of any type, whether about the weather or work-related, can help you feel more energized by taking your mind off a boring task.
Staying Alert
Whether at the office or home, fatigue throughout the day can be detrimental to your life. It can reduce your motivation and ability to concentrate, increase moodiness, and make you feel unproductive. Luckily, you can stay awake throughout the day by listening to your body and finding ways to keep your body and mind active.
Ashley Nielsen
Ashley Nielsen earned a B.S. degree in Business Administration Marketing at Point Loma Nazarene University. She is a freelance writer who loves to share knowledge about general business, marketing, lifestyle, wellness, and financial tips. During her free time, she enjoys being outside, staying active, reading a book, or diving deep into her favorite music.
