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Feeling sleepy is an ailment that plagues many people regardless of circumstances. Chronic lethargy and an inability to focus can make everyday activities time-consuming and difficult to enjoy. Rather than suffering with your feelings of drowsiness during the day, take action to improve your mental clarity and concentration.
Things You Should Know
- Up your water intake since dehydration is one of the main causes of fatigue.
- Splash your face with cold water or take a cold shower.
- Head outside for a few minutes of sunlight exposure to boost energy.
Steps
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Drink more water. [1] X Expert Source Sari Eitches, MBE, MD
Sleep Specialist Expert Interview. 3 April 2020. A classic fix-me-up for most ailments, drinking water regularly throughout your day will have you feeling peppy in no time. Oftentimes those feelings of fatigue and lethargy are due to nothing more than basic dehydration. Drink a glass of water as soon as you wake up in the morning to start up your metabolism, and continue drinking several glasses throughout the day. -
Eat breakfast. Rolling groggily out of bed in the morning after hitting snooze for the fifth time means you’ll probably be on your way to starting your day with a meager breakfast, if any. Doing so will keep your metabolism in sloth-mode, making you slow to start most anything throughout the day. Force yourself to get up a bit earlier if necessary, and take the time to eat a complete breakfast. The nutrients will energize you throughout the day, making sacrificing your snooze button worth it.Advertisement
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Eat frequently. Similar to suffering from a bout of dehydration, exhaustion may be your body telling you that it’s hungry and needs energy in the form of food. [2] X Expert Source Sari Eitches, MBE, MD
Sleep Specialist Expert Interview. 3 April 2020. Rather than complying with the socially dictated three large meals a day, try to eat 5-7 smaller meals throughout the day. This will keep your blood sugar levels from plummeting, and provide your body with more vitamins and nutrients that it needs to stay focused. -
Exercise more often. Getting on your feet and moving around can seem even more difficult when mid-afternoon drowsiness has a solid hold on you, but adding physical activity to your routine will limit your exhaustion. [3] X Expert Source Sari Eitches, MBE, MD
Sleep Specialist Expert Interview. 3 April 2020. Work out for at least ten minutes a day, even if all you do is take a brisk walk outdoors. Getting your blood circulating and a breath of fresh air will have you pumped and ready in no time. -
Get some sun. There’s a reason you’re more sluggish in the winter; exposure to sunlight increases your vitamin D levels, which give you a boost of energy. If you’re lucky enough to have good weather, head outside for a brief reprieve from your lethargic work indoors. Kill two birds with one stone, and do your exercising outdoors as well!
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Adjust your caffeine intake. You get hit with a wave of sleepiness, and your first instinct is to reach for yet another cup of coffee. But wait! Turns out, drinking more than 2-3 cups of coffee a day doesn't increase your energy any more, and doing so after 12 or 1 in the afternoon will worsen your night of sleep later in the day. Therefore, limit your caffeine intake to three cups or less a day, so that you get the boost of energy without the nasty jittery side effects. Try to do so before lunchtime, and you’ll be thanking yourself the next day as well.
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Try taking ashwagandha. Ashwagandha is an herb that can be taken as a daily supplement. It is an adaptogen and it may help your body to respond better to daily stress. Ashwagandha may also help you to feel more alert and awake. [4] X Trustworthy Source MedlinePlus Collection of medical information sourced from the US National Library of Medicine Go to source
- Keep in mind that this herb has many suggested uses, so it might not work the same way on you as it does on someone else.
- Check with your doctor or pharmacist before taking ashwagandha, especially if you are on other medications.
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Regulate your sleep cycle. [5] X Expert Source Sari Eitches, MBE, MD
Sleep Specialist Expert Interview. 3 April 2020. So last night you went to a great concert, staying up till the wee hours in the morning, and then you slept in till noon. Then you had to head to bed early later the following night in preparation for a 7 am meeting for work. With such a fluctuating sleep schedule, it’s no wonder you’re tired! Try to go to bed at the same time every night, and wake up at the same time every morning. This will help your body to have clear boundaries for when sleep should occur, and reduce your sleepy feelings during the day. [6] X Research source
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Quiz
wikiHow Quiz: Why Can't I Sleep?
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Listen to some music. Music has a huge affect on mood and mental state; in addition to the ability to change your emotional state, music can also increase your energy levels. One major study done showed that people who listen to music, regardless of the volume or tempo, were more energized than people who did not. So, grab your iPod or turn on your favorite radio station and crank up some tunes! [7] X Research source
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Try a breathing exercise. Our breathing patterns are altered by our emotional and mental state, even when we aren't aware of it. If you’re stressed and tired, it is likely you are taking “chest” breaths that don’t supply enough oxygen to the brain.
- Try breathing in slowly, imagining that you’re filling your stomach with air like a balloon, and then breathing out slowly. Doing this for a minute or longer will help wake up your brain and de-fog your thoughts.
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Eat Omega-3s. These often talked about nutrients are beneficial for wakefulness, among other things. If you’re pondering your lunch or dinner menu, throw some salmon on your plate and consume all those awesome omega-3 fatty acids. If you’d rather not eat fish that often, substitute with fish oil pills on a daily basis.
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Try water therapy. Throwing a bucket of cold water on a sleeping friend isn’t just a great prank, it actually helps to wake them up. If you can’t seem to do anything to stay away, splash your face with cold water or hop in a cold shower. The cool temperature and feeling of the water will improve circulation and have you concentrating a bit better than before.
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Use a foam roller to promote better circulation. Using a foam roller for 5 minutes to help release tight muscles may help to improve your circulation, which may make you feel less sleepy. [8] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source Lay on the roller or lean against a wall with the roller between your back and the wall. Move your body up and down over the roller slowly to knead stiff muscles in your shoulders, back, and legs.
- Try taking a foam roller break any time you feel sleepy and see if you feel more alert afterwards.
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Consume some fiber. Fiber, unlike many of the foods we eat, takes a very long time to digest fully. Therefore, eat some fiber-filled foods and allow them to slowly release energy into your body over the course of the day. Try out an apple with the skin, some black beans, or a bran cereal and let go of your weary ways. [9] X Research source
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Take a catnap. Long naps during the day can disrupt your sleep later in the night, but taking short, timed naps in the afternoon can be just what your body needs to refresh itself. A veritable reboot can be performed by taking a nap that is 20 minutes long. This is just enough time for your body to fall asleep and kick out fatigue-causing stressors that have built up in your mind.
- Even a very short, 6-minute nap can help to promote alertness, so try taking a nap even if you do not have much time. [10] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source
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Take a magnesium supplement. Your sleepiness could indeed be due to a basic lack in vitamins and minerals. If you aren’t getting enough magnesium in your diet, try taking a magnesium supplement. These are available at most health food stores and can be taken on a daily basis.
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Deal with stress. If you have a messy desk, ongoing argument with a friend, or an overwhelming amount of work to do, it could be stressing you out and making you more tired than you normally would be. Deal with the stressors you are aware of, whenever you are able. Managing anxiety-provoking things as they pop up will improve your overall mental health, as well as keep you focused throughout the day.
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Change your environment. Studying or working in bed or on a comfy couch is a great way to make yourself tired. Rather than imposing fatigue on yourself by staying in a location that is much too comfortable, move to a place you are less likely to fall asleep in. Working in a coffee shop or at a hard desk will make it much more difficult to want to sleep than piles of cozy blankets and pillows will.
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Expert Q&A
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QuestionWhy do I feel sleepy all day?Dr. Sari Eitches is an Integrative Internist who runs Tower Integrative Health and Wellness, based in Los Angeles, California. She specializes in plant-based nutrition, weight management, women's health, preventative medicine, and depression. She is a Diplomate of the American Board of Internal Medicine and the American Board of Integrative and Holistic Medicine. She received a BS from the University of California, Berkeley, an MD from SUNY Upstate Medical University, and an MBE from the University of Pennsylvania. She completed her residency at Lenox Hill Hospital in New York, NY and served as an attending internist at the University of Pennsylvania.When it comes to getting proper sleep, the number of hours you get is as important as the quality of sleep you are getting. Make sure your sleep environment is as conducive to restful sleep as possible. If you're somewhere in the city where it's loud, you could consider buying a sound machine. If there is too much light in your room and you do not have blackout curtains, think about purchasing an eye mask.
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QuestionHaw can I stay awake to study in the afternoon?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.To improve your concentration and alertness, drink a cup of green tea and have a small piece of a dark chocolate. Both contain some caffeine but this may work better than coffee to improve your afternoon concentration. Another way to boost your studying ability in the afternoon is to take a mini nap. Even a 5 minute relaxation or a nap can improve your productivity.
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QuestionWhy do I feel sleepy when its time for study?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.Studying takes a lot of concentration and mental alertness. The most apparent reason for you to feel sleepy when you have to engage in this type of activity is that you are tired and need to catch up on your rest and relaxation.
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Tips
- Try methods of improving your sleep, and you will likely feel more awake during the day as a result. [11] X Expert Source Sari Eitches, MBE, MD
Sleep Specialist Expert Interview. 3 April 2020.Thanks - Think about things that will make you very happy, excited or even scared. Feeling angry helps too. Doing this will help keep you awake.Thanks
- Go to bed early. If you have trouble sleeping listen to the app Relax Melodies.Thanks
Tips from our Readers
The advice in this section is based on the lived experiences of wikiHow readers like you. If you have a helpful tip you’d like to share on wikiHow, please submit it in the field below.
- Get a sleeping partner to help you sleep better and be better rested the next day. Doesn't have to be human. It could be a nice stuffed animal. It might seem childish and crazy, but hugging it will make the body feel cozy and tired and will give you better sleep.
- Drink ice-cold water and dab cold water under your eyes, on the backs of your hands, and on the soles of your feet. This will wake you up a little.
- Try not to listen to slow, calm music. Listen to more upbeat music to make you feel more energized throughout the day.
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References
- ↑ Sari Eitches, MBE, MD. Sleep Specialist. Expert Interview. 3 April 2020.
- ↑ Sari Eitches, MBE, MD. Sleep Specialist. Expert Interview. 3 April 2020.
- ↑ Sari Eitches, MBE, MD. Sleep Specialist. Expert Interview. 3 April 2020.
- ↑ https://medlineplus.gov/druginfo/natural/953.html
- ↑ Sari Eitches, MBE, MD. Sleep Specialist. Expert Interview. 3 April 2020.
- ↑ http://tinybuddha.com/blog/how-to-deal-with-exhaustion-10-tips-to-function-better-when-youre-tired/
- ↑ https://www.scientificamerican.com/article/psychology-workout-music/
- ↑ https://www.ncbi.nlm.nih.gov/pubmed/23575360
- ↑ https://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/
- ↑ https://www.ncbi.nlm.nih.gov/pubmed/18275549
- ↑ Sari Eitches, MBE, MD. Sleep Specialist. Expert Interview. 3 April 2020.
About This Article
Article Summary
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If you’re trying to not feel sleepy, splash cold water on your face to improve circulation. You can also try listening to your favorite music to get energized! Changing your environment by moving to a different room or going for a walk is another way to wake yourself up. Finally, adding foods that are rich in fiber to your diet, like apples or black beans, may help, since fiber gives your body more energy. For more suggestions on trying to not feel sleepy, including when to have that cup of coffee, read on!
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- "I have five exams tomorrow, so there's no way that I can finish studying without having to pull an all-nighter, and I'm always tired and sleepy. And now, my friends, I know how to stay awake!" ..." more
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"I have five exams tomorrow, so there's no way that I can finish studying without having to pull an all-nighter, and I'm always tired and sleepy. And now, my friends, I know how to stay awake!"
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"Taking a splash of water on the face was a great reminder, and taking a good amount of water was helpful to me. No more drowsiness and more productivity in my everyday routine. "
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"I am having my mid-term exams, and I need to stay awake the whole day while sleeping only for a couple of hours at night. This helped me out greatly! Thank you!"
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"Good article for students aspiring to crack competitive exams by waking up at the right time, rather than feeling sleepy and snoozing several alarms."
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