Sometimes we are forced to hurry despite having little or no sleep. If you are having a hard time going through a day at work with very little energy available, you can take some steps to keep concentration and attention high. You should also try to reinvigorate yourself early in the morning and eliminate the fatigue that will build up over time.
Steps
Part 1 of 3: Staying Awake During the Day
Step 1. Exercise
If you're feeling sleepy, a few little exercises can help keep your eyes open. Physical activity allows you to increase the blood flow to all parts of the body, making you feel more energized. According to some studies, people are more productive after exercising.
- If you have time to hit the gym in the mid-afternoon, don't hesitate. You will probably need to train more mildly than usual due to lack of energy, but a little physical activity can help you get back in shape for the rest of the day.
- If you're stuck at work, try going for a little walk during your lunch break or some low-intensity exercise at the office.
- For better results and more energy, try to do at least half an hour of exercise in the mid-afternoon.
Step 2. Try caffeine
A cup of coffee in the morning or mid-afternoon is a great solution for many reasons. Caffeine is a powerful stimulant that can wake you up and help you keep your eyes open throughout the day.
- The brain produces a substance called adenosine which attaches to sensory receptors, slowing the activity of nerve cells and causing sleepiness. Caffeine confuses the brain's use of adenosine by binding to the aforementioned receptors. Instead of decreasing the activity of nerve cells, it accelerates it, giving you a feeling of greater energy.
- Timing is important in caffeine intake. This substance takes about 20 to 30 minutes to start working, so try to drink a cup of coffee just before an afternoon meeting.
- Doctors recommend consuming only 400 mg of caffeine per day. A 250ml cup of coffee holds about 100. When you want a boost of energy, don't forget it so you don't tend to overdo it.
Step 3. Eat energy foods for lunch
If you feel fatigued, it is best to avoid a too heavy meal, instead consume a small portion of food with a high energy intake.
- Lack of sleep can affect the production of ghrelin and leptin, the hormones responsible for controlling hunger. This means that when you are tired, your appetite may increase causing you to crave foods that are high in calories and carbohydrates. However, refined carbohydrates, such as white bread and pasta, cause the glycemic index to spike and lower it, leaving you feeling sleepy shortly after eating.
- Instead, stick to the consumption of carbohydrates from whole sources, fruits and vegetables. For lunch, try a small salad with walnuts and a piece of wholemeal bread. You could also try lean protein foods, such as fish, along with some vegetables and fruits.
Step 4. Do some meditation
Small meditation sessions will allow you to regenerate yourself during the day, because they will momentarily relax your mind and body.
- Try meditating for five minutes in the middle of the day, when you are more likely to experience a dip in energy.
- Lie on the floor with your arms outstretched on the ground and your legs against the wall. Concentrate progressively on each part of the body, relaxing it as you go.
- If you have trouble lying down, you can simply stay seated, raising your calves and feet to chair height. By lifting your legs, you will be able to change the blood supply, bringing more energy to the body.
Part 2 of 3: Waking up when you got little sleep
Step 1. Get up as soon as you hear the alarm
If you wake up after a few hours of sleep, you will be tempted to delay your wake up call and take advantage of a few more minutes of sleep. However, rest assured that you will feel more tired during the morning.
- Sleeping a few more minutes does more harm than good. If you get ripped from sleep too quickly, you will immediately enter REM and the shock produced by repeated awakenings will leave you more tired than you would have been if you had simply gotten up.
- It's best to schedule your alarm as late as possible and get up as soon as it rings. Even if it is difficult, you can feel more energized for the rest of the morning.
Step 2. Have breakfast
By having breakfast within half an hour of waking up, you will improve your cognitive abilities and use of energy throughout the day.
- Again, if you are tired, you will need simple sugars and carbohydrates, but try to eat something healthy and high in energy.
- For breakfast, choose whole grains and fruit. Eat berry yogurt with muesli or oatmeal with fruit.
Step 3. Exit
After waking up, try to get some fresh air for a few minutes. The sunlight will give you some energy, even if you have not slept much.
- The natural and bright light of the sun increases the body temperature and energies. It also allows you to regulate the circadian rhythm, decreasing the urge to go back to bed.
- Don't wear sunglasses. They block the UV rays you need to feel more active.
Part 3 of 3: Preventing Fatigue Over the Course of the Day
Step 1. See your doctor
If you often feel tired, you should see your doctor to rule out any health problems.
- Iron deficiency, anemia, and hypothyroidism can cause chronic fatigue. You can tell by taking a simple blood test. If you have been diagnosed with any of these conditions, your doctor will prescribe medications to reduce symptoms, including tiredness.
- If you sleep poorly, your doctor may prescribe a sleeping pill or herbal supplements to help you sleep.
Step 2. Check any medications you may be taking
Evaluate the medications you are taking and see if any of them make you tired.
- Many prescription drugs carry fatigue among the side effects. You may feel tired because the dose is too high. If you suspect that your daytime fatigue is due to medication, see your doctor to adjust your dosage or manage side effects.
- Many psychiatric drugs can cause fatigue. If this effect is severe enough to cause you problems in daily life, your psychiatrist may prescribe another medication to see if the side effects subside.
Step 3. Don't neglect sleep hygiene
If you develop a good bedtime routine, you can improve the quality and duration of your night's sleep, making you feel less tired throughout the day.
- By going to bed and waking up at the same time every day, including weekends, you will be able to fall asleep and wake up faster because your body will get used to a routine.
- Avoid using electronic devices half an hour before bedtime, because the light generated by your laptop, TV screen and smartphone impairs sleep. Instead, try doing something more relaxing, like reading or solving a crossword puzzle.
- If you play sports regularly, make sure you plan your workouts well. By exercising an hour before bedtime, you increase the production of adrenaline which will affect the quality of sleep.
- To relax, take a warm shower or bath before going to bed and sip a light drink, such as herbal tea.
- Avoid going to bed on an empty stomach and do not smoke before bedtime.
