When your eyelids start to droop, that's usually the cue to shuffle off to bed. But sometimes you have no choice but to stay awake. Your first instinct might be to reach for the caffeine, but that can make you jittery. We talked to integrative internist and sleep specialist Dr. Sari Eitches to bring you a list of simple, natural ways to stay awake when you feel tired.
How to Wake Up When Tired
- Stimulate your senses with bright lights and upbeat music.
- Chew on a piece of gum or suck on a breath mint.
- Get your body moving and step outside if possible.
- Eat protein-rich foods like almonds for an energy boost.
- Drink cold water to perk up and stay hydrated.
Steps
Expert Q&A
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QuestionI have trouble sleeping because I'm paranoid. How do I stay awake in school?Luba Lee, FNP-BC is a Board-Certified Family Nurse Practitioner (FNP) and educator in Tennessee with over a decade of clinical experience. Luba has certifications in Pediatric Advanced Life Support (PALS), Emergency Medicine, Advanced Cardiac Life Support (ACLS), Team Building, and Critical Care Nursing. She received her Master of Science in Nursing (MSN) from the University of Tennessee in 2006.It might be a good idea to talk to your medical provider about your health and your lifestyle habits. Having a routine, avoiding caffeine and a highly processed diet as well as being physically and socially active should help you maintain overall health and decrease the sense of anxiety and paranoia.
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Tips
- While smartphone apps can be great for monitoring sleep, Eitches recommends charging your phone in another room instead of bringing it to bed with you for better quality and more restful sleep. [22] X Expert Source Sari Eitches, MBE, MD
Sleep Specialist Expert Interview. 3 April 2020.Thanks
Tips from our Readers
- If you tend to fall back asleep after waking up, put your alarm on the other side of the room. When it goes off, you're forced to get up and turn it off, which helps you stay awake.
- Play a very involved video game. The light from electronic devices helps make it harder for you to sleep while the game keeps you alert and focused.
- If you're at school and you're tired, what I do is ask to go to the bathroom. Getting up and walking helps wake me up from sitting down in class.
- Singing can help boost your energy and spirit to help you stay awake. Dancing along to the songs can help even more!
Warnings
- If you're struggling to stay awake while driving, pull over . Driving while tired is just as dangerous as drinking and driving. [23] X Research sourceThanks
- Repeated or prolonged sleep deprivation could result in grouchiness, slurred speech, dizziness, and hallucinations. If you're having sleep difficulties or suffer from prolonged sleep deprivation, talk to your doctor. [24] X Trustworthy Source National Heart, Lung, and Blood Institute Research and education center within the National Institutes of Health Go to sourceThanks
References
- ↑ https://medlineplus.gov/healthysleep.html
- ↑ https://www.cigna.com/knowledge-center/how-to-stay-awake-at-work
- ↑ https://www.cigna.com/knowledge-center/how-to-stay-awake-at-work
- ↑ https://pubmed.ncbi.nlm.nih.gov/22061430/
- ↑ https://www.scirp.org/journal/paperinformation?paperid=93142
- ↑ https://health.clevelandclinic.org/how-to-stay-awake-without-caffeine
- ↑ https://www.cigna.com/knowledge-center/how-to-stay-awake-at-work
- ↑ https://students.ubc.ca/ubclife/pull-all-nighter-if-you-have
- ↑ https://www.nm.org/healthbeat/healthy-tips/caffeine-free-strategies-to-stay-energized
- ↑ https://psycnet.apa.org/record/1987-14916-001
- ↑ https://www.cigna.com/knowledge-center/how-to-stay-awake-at-work
- ↑ https://www.betterhealth.vic.gov.au/health/healthyliving/breakfast
- ↑ Sari Eitches, MBE, MD. Sleep Specialist. Expert Interview. 3 April 2020.
- ↑ https://www.sleep.org/articles/snacks-that-keep-you-awake/
- ↑ https://www.hopkinsmedicine.org/health/conditions-and-diseases/sleepwake-cycles
- ↑ https://www.nm.org/healthbeat/healthy-tips/caffeine-free-strategies-to-stay-energized
- ↑ https://www.cigna.com/knowledge-center/how-to-stay-awake-at-work
- ↑ https://students.ubc.ca/ubclife/pull-all-nighter-if-you-have
- ↑ https://www.fastcompany.com/40425697/forget-focus-heres-when-task-switching-makes-you-more-productive
- ↑ https://students.ubc.ca/ubclife/pull-all-nighter-if-you-have
- ↑ Sari Eitches, MBE, MD. Sleep Specialist. Expert Interview. 3 April 2020.
- ↑ Sari Eitches, MBE, MD. Sleep Specialist. Expert Interview. 3 April 2020.
- ↑ https://www.sleepfoundation.org/excessivesleepiness/sleep-news/how-stay-awake-the-road-tips-combat-drowsy-driving
- ↑ https://www.nhlbi.nih.gov/health-topics/sleep-deprivation-and-deficiency
About This Article
To stay awake when you're feeling tired, try dancing while listening to some upbeat music to increase alertness. If that doesn't work, avoid being sedentary for too long. If you can, try standing up and jogging in place, since getting your blood pumping can make you feel more energized. If you are in front of a computer, try setting it on a high counter and working while standing up instead of while seated. You can also try splashing some cold water on your face and turning on as many lights as you can. Coffee or caffeinated tea can help too, but don’t go overboard since drinking too much caffeine can make you feel more tired later in the day. If nothing is helping and you really can’t keep your eyes open, set an alarm and take a 20-minute power nap to reenergize. To learn more from our Medical Review Board co-author about how to keep your mind stimulated to stay awake, continue reading the article!
Reader Success Stories
- "Exams are coming up, and that means before them all the teachers are giving out projects. Unfortunately, I misjudged how much time existed and put off the project. After studying up all night, I woke up with the unsatisfying feeling in my stomach. I only got 2 hours of sleep, and I still had my entire project left to get done, which was worth 185 points! This helped me stay awake to finish my project, thank heavens!" ..." more