18 Ways to Be Awake Even When You’re Exhausted

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Beat the fatigue with these energy-boosting tips and tricks
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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

  1. Stimulate your senses with bright lights and upbeat music.
  2. Chew on a piece of gum or suck on a breath mint.
  3. Get your body moving and step outside if possible.
  4. Eat protein-rich foods like almonds for an energy boost.
  5. Drink cold water to perk up and stay hydrated.
1

Turn up the lights.

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    It's hard to fall asleep in a well-lit area. Besides that, a bright atmosphere can trick your brain into thinking it's daytime—at least for a little while. If you don't have control over the lights, try to sit close to a strong light source. [1]
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2

Turn down the temperature.

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    If you have access to the thermostat, crank up the A/C! When it's cool, your blood starts flowing to maintain your body temperature, which also wakes you up a little. If it's cool outside, you might also try opening a window, which will also let some fresh air in. [2]
3

Listen to peppy, upbeat music.

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    If you're able to play music (either aloud or through headphones), something vibrant and energetic can give you a nice little boost. Just make sure it's not too distracting if you're studying or have work to do. [3]
    • Electronic dance music is a great option if you're looking for something without a lot of lyrics to keep you awake and focused.
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4

Pop a mint or chew gum to wake up your mouth.

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    Chewing gum is an easy way to reduce sleepiness in a pretty significant way, although scientists aren't exactly sure why. The speculation is that using your mouth increases blood flow to your head, which stimulates your brain and causes you to be more alert. It's also true that mint flavors have a stimulating effect on your sense of taste and smell. [4]
5

Sniff peppermint oil to stimulate your sense of smell.

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    The aroma of peppermint oil can give you a relatively small boost of alertness. You'll get a much greater effect if you use an atomizer or diffuser to release the smell over a longer period of time. [5]
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6

Meditate for 10 to 15 minutes.

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    When you're tired, you typically find it difficult to concentrate. When you meditate , your mind is in a state that is both very alert and very relaxed—the perfect state to think clearly and be more present in the moment. [6]
7

Splash cold water on your face.

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    You'll get the blood flowing straight to your face and head, which can really clear your mind and make you feel refreshed. While the boost won't last long, it might be just enough to get you over a little hump. [7]
    • If you're at home, jumping into a cold shower for a few minutes will have the same effect, although it might last a little longer.
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8

Get up and move around.

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    Tiredness can really set in if you're sitting in the same position for too long, especially if you're staring at a book or a screen. It's not important what you do specifically, just walk around a little or shake out your arms and legs. [8]
    • For example, if you're sitting at a desk, you might stand up and do a few jumping jacks to get the blood flowing.
9

Go for a brisk walk outside.

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    Even if you're at work or school and your options are limited, there are still ways to sneak in a few minutes of exercise to get your blood pumping. Something as simple as using the stairs instead of taking the elevator can help keep you more alert. [9]
    • If you're able to go for a walk outside, even if it's just across the street to get coffee, the fresh air will also help you.
    • Even better if there's a park nearby—studies show that spending even a few moments in nature can make you feel more energized. [10]
    • A 10-minute walk can increase your energy for up to 2 hours (compared to eating a candy bar, which tends to boost energy for less than an hour, followed by a crash). [11]
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10

Take frequent stretch breaks to keep your body alert.

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    When you sit in the same position for too long, your brain can start to get a little sluggish as well. Perk yourself up by stretching your arms over your head, stretching your legs, or touching your toes. Even just waving your arms around can be beneficial if you're looking to stay awake. [12]
    • Gently massaging certain pressure points, such as the back of your neck or the skin between your thumb and index finger, can also improve your alertness.
11

Start your day off with a healthy breakfast.

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    If you know you've got a long day ahead of you and you're likely to be tired later, make sure you get the day started right with a nutritious breakfast that includes eggs, lean protein, leafy green vegetables, and some whole grain toast or oatmeal. Round it off with a piece of fruit or a smoothie. [13]
    • If eating vegetables for breakfast feels a little weird to you, try mixing them up in an egg scramble or blending them into a smoothie.
    • Eitches recommends "a balance of fats, proteins, high fiber, and carbohydrates," noting that "whole foods, plant-based foods are going to be the best, the most efficient" to increase your energy. [14]
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12

Eat foods that boost your energy.

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    Fruits are good choices as well, since they have natural sugars that can keep you up (at least in the short term). Peanut butter and celery or yogurt can also help you stay awake when you're feeling tired. [15]
    • Sugary snacks might give you a quick energy boost, but that boost doesn't last long and is typically followed by a crash where you end up feeling even more tired than you did before.
    • Try eating small meals every couple of hours for more sustained energy. At least eat something, even if you're so tired that the thought of food doesn't appeal to you one bit—not eating will make you much more fatigued in the long run.
13

Drink caffeine slowly and in moderation.

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    Slamming down a triple mocha might give you a quick burst of energy for a moment, but you're also likely to crash later. This is because caffeine works by blocking your brain's adenosine receptors. Adenosine is a neurochemical that causes you to feel sleepy. [16]
    • If you flood your system with caffeine, that means you're blocking a lot of those receptors at once. When the effect of the caffeine wears off, your system will be flooded with adenosine, causing you to crash.
    • Drinking slowly and taking small sips blocks fewer adenosine receptors at a time and allows the effects of the caffeine to taper off gradually.
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14

Stay well hydrated by drinking cold water.

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    It might be that you're burning the midnight oil or didn't get much sleep last night so you're dragging today, but not being well hydrated will make your tiredness worse. Sip on cold water constantly, especially if you're also drinking coffee or another caffeinated beverage. [17]
15

Engage actively with your surroundings.

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    Talking with someone else or asking a question stimulates your thoughts to make your mind more active so you feel less tired. Practice active listening to stay engaged if you're listening to someone else talk or watching a video. [18]
    • For example, you might take notes or even doodle in the margins of a piece of paper to keep your mind alert if it's not appropriate for you to speak.
    • If you're studying late or pulling an all-nighter, find a friend to study with you. Chatting with them occasionally can help you stay alert—plus, the two of you can keep each other accountable. [19]
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16

Switch tasks frequently to keep your mind alert.

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    If everything you have to do is rather monotonous, at least switch topics or assignments from time to time to get your brain thinking in a different way. The variety also helps keep your brain active and interested. [20]
    • For example, if you were reading, you might switch to working on a spreadsheet or drafting emails.
17

Take the edge of your tiredness with a power nap.

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    If you find yourself drifting and can't concentrate, a short nap might do the trick. Experts say taking a 10- to 20-minute power nap is best if you're trying to boost your alertness and energy. [21]
    • If you have a hard time napping, check out one of the sleep apps for your smartphone. Many of these have free guided meditations that will help calm your mind and prepare you for sleep.
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18

Prevent the problem with a consistent sleep routine.

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    If you develop good sleep hygiene , you'll have the energy to be alert when you need to be. Eitches recommends: [22]
    • Have a wind-down routine and avoid using electronics before bed
    • Get blackout curtains or wear an eye mask to block out light
    • Consider a sound machine if you live in an urban area
    • Keep your bedroom at a cool temperature of around 60 °F (16 °C)

Expert Q&A

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  • Question
    I have trouble sleeping because I'm paranoid. How do I stay awake in school?
    Luba Lee, FNP-BC, MS
    Board-Certified Family Nurse Practitioner
    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.
    Luba Lee, FNP-BC, MS
    Board-Certified Family Nurse Practitioner
    Expert Answer
    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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      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.
      • 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!
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      Warnings

      • If you're struggling to stay awake while driving, pull over . Driving while tired is just as dangerous as drinking and driving. [24]
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      • 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. [25]
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      References

      1. ↑ https://medlineplus.gov/healthysleep.html
      2. ↑ https://www.cigna.com/knowledge-center/how-to-stay-awake-at-work
      3. ↑ https://www.cigna.com/knowledge-center/how-to-stay-awake-at-work
      4. ↑ https://pubmed.ncbi.nlm.nih.gov/22061430/
      5. ↑ https://www.scirp.org/journal/paperinformation?paperid=93142
      6. ↑ https://health.clevelandclinic.org/how-to-stay-awake-without-caffeine
      7. ↑ https://www.cigna.com/knowledge-center/how-to-stay-awake-at-work
      8. ↑ https://students.ubc.ca/ubclife/pull-all-nighter-if-you-have
      9. ↑ https://www.londonmet.ac.uk/content/how-to-survive-an-all-nighter-/
      1. ↑ https://www.nm.org/healthbeat/healthy-tips/caffeine-free-strategies-to-stay-energized
      2. ↑ https://psycnet.apa.org/record/1987-14916-001
      3. ↑ https://www.cigna.com/knowledge-center/how-to-stay-awake-at-work
      4. ↑ https://www.betterhealth.vic.gov.au/health/healthyliving/breakfast
      5. ↑ Sari Eitches, MBE, MD. Sleep Specialist. Expert Interview. 3 April 2020.
      6. ↑ https://www.sleep.org/articles/snacks-that-keep-you-awake/
      7. ↑ https://www.hopkinsmedicine.org/health/conditions-and-diseases/sleepwake-cycles
      8. ↑ https://www.nm.org/healthbeat/healthy-tips/caffeine-free-strategies-to-stay-energized
      9. ↑ https://www.cigna.com/knowledge-center/how-to-stay-awake-at-work
      10. ↑ https://students.ubc.ca/ubclife/pull-all-nighter-if-you-have
      11. ↑ https://www.fastcompany.com/40425697/forget-focus-heres-when-task-switching-makes-you-more-productive
      12. ↑ https://students.ubc.ca/ubclife/pull-all-nighter-if-you-have
      13. ↑ Sari Eitches, MBE, MD. Sleep Specialist. Expert Interview. 3 April 2020.
      14. ↑ Sari Eitches, MBE, MD. Sleep Specialist. Expert Interview. 3 April 2020.
      15. ↑ https://www.sleepfoundation.org/excessivesleepiness/sleep-news/how-stay-awake-the-road-tips-combat-drowsy-driving
      16. ↑ https://www.nhlbi.nih.gov/health-topics/sleep-deprivation-and-deficiency

      About This Article

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      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!

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