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This article was co-written by Sari Eitches, MBE, MD. Sari Eitches is a general internist who runs Tower Integrative Health and Wellness in Los Angeles, California. She specializes in plant-based nutrition, weight management, women’s health, preventive medicine, and depression. She holds certifications from the American Board of Internal Medicine and the American Board of Integrative and Holistic Medicine. She holds a bachelor’s degree from the University of California, Berkeley, a doctorate from SUNY Upstate College of Medicine, and an MBE from the University of Pennsylvania. She completed her residency at Lenox Hill Hospital in New York and worked as an internist at the University of Pennsylvania.
There are 8 references cited in this article that you can see at the bottom of the page.
This article has been viewed 68,771 times.
Feeling sleepy is an annoyance that many people experience, no matter what situation they are in. Prolonged lethargy and lack of concentration make it difficult for you to complete your daily tasks and enjoy life. Instead of enduring feeling sluggish throughout the day, find ways to improve your alertness and ability to focus.
Steps
Lifestyle change
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Drink more water. The universal “fire-fighting” for all annoyances is to drink plenty of water throughout the day to regain your sanity in an instant. Often, feeling tired and lethargic is related to dehydration. Drink a glass of water as soon as you wake up in the morning to kick-start your metabolism and continue drinking several glasses of water throughout the day.
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Have breakfast. Waking up in a rush in the morning after five clicks of the snooze button on your alarm clock means you’ll quickly start your day off with a sketchy breakfast. The result is a slow metabolism that makes you process things in a sluggish state. Push yourself to wake up earlier if needed and take the time to eat a healthy breakfast. The nutrients will give you the energy to function throughout the day, and the “sacrifice” of some sleep is well worth it.
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Eat more meals. Similar to the body’s lack of water, feeling exhausted is often a signal that the body is hungry and needs energy in the form of food. Instead of eating three meals a day as many people do, you should eat 5-7 smaller meals throughout the day. This way, blood sugar will not drop to the lowest level and the body will also be provided with more vitamins and nutrients needed to focus.
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Exercise more often. Getting up and moving may sound difficult when you’re dozing off in the middle of the day, but getting in the habit of being active will help you push back the feeling of fatigue. Get at least 10 minutes of exercise every day, even if it’s just a brisk walk outdoors. Promoting blood circulation and breathing in fresh air will energize you and make you ready in no time. [1] X Research Source
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Bask. The cold season is a time when many people easily fall into a state of sluggishness; Sunbathing increases the amount of vitamin D needed by the body, helping you feel more energetic. If you are lucky to have a beautiful day, you should go out to dispel the feeling of lack of vitality in the house. This is when you can do some work – don’t forget to exercise when you’re out and about!
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Regulate caffeine intake. When you’re sleepy, your first reaction will probably be to find a cup of coffee. But wait! In fact, drinking more than 2-3 cups of coffee a day does not increase energy; If you drink coffee from 12 o’clock or 1 o’clock in the afternoon, the quality of your sleep will also be affected. Therefore, you should not drink more than 3 cups of coffee a day to be able to recharge without experiencing uncomfortable feelings of restlessness. Also, drink your coffee before lunch so you won’t regret it the next day.
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Try ashwagandha (also known as Indian ginseng). Ashwagandha is an herb that can be used as a daily tonic – a functional food that helps the body improve everyday stress. Besides, ashwagandha also helps you feel more alert and lucid. [2] X Trusted Source MedlinePlus Go to Source
- Note, this herb has a lot of suggestions for use, so the effect achieved will vary from person to person.
- Talk to your doctor or pharmacist before taking ashwagandha, especially if you are already taking medication.
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Adjust sleep habits. For example, last night you stayed up until midnight to enjoy a great night of music and then slept until noon. The next night, you have to go to bed early to prepare for the meeting at 7am. The erratic change in sleeping habits is the cause of your fatigue! So go to bed and wake up at the same time every day. This helps the body recognize the limit for sleep and reduces feelings of sleepiness throughout the day. [3] X Research Sources
Immediately apply some changes to reduce fatigue
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Listening to music. Music has a tremendous effect on mood and mental health; Besides its ability to change mood, music is also energizing. One large study found that people who listen to music, regardless of volume and genre, are more active than those who don’t. So turn on your favorite music player or radio show and enjoy the tunes! [4] X Research Sources
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Practice breathing. Our breathing habits often change with our mood and mental health, even when we’re not aware of it. If you’re stressed and tired, you’re probably just breathing “shallow” leading to not getting enough oxygen to the brain.
- Try breathing in slowly, imagining you are filling your belly with air the way you inflate a balloon and then exhaling slowly. Breathing like this for a minute or so will help you “wake up” your brain and think clearly.
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Add Omega-3 Fats. This is one of the nutrients that help maintain alertness. If you don’t know what to eat for lunch or dinner, prepare salmon for a great source of omega-3 fatty acids. If you do not have the habit of eating fish, you can take fish oil supplements every day.
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Test the effect of water. Pouring cold water over a sleeping friend is not only a prank, it actually helps them stay awake. If you have no other way to combat the feeling of drowsiness, go wash your face or take a cold shower. The coldness and feel of the water will improve blood circulation and help you focus better.
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Use a foam roller to improve blood circulation. Using the foam roller for about 5 minutes reduces muscle tension and improves blood circulation, helping to repel the feeling of drowsiness. [5] X Trusted Source PubMed Central Go to the source Lie on the roller or lean against the wall with the roller between your back and the wall surface. Move your body up and down on the roller slowly to relieve muscle tension in the shoulders, back, and legs.
- Try using a foam roller every time you feel drowsy and see if you feel more alert.
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Add fiber. Unlike other foods, the body takes a long time to digest the fiber. Therefore, you should eat foods rich in fiber and let them gradually add energy to the body throughout the day. Eat an apple with the skin on, some black beans or a whole grain cereal to combat fatigue. [6] X Research Source
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Daytime nap. Long naps during the day can affect sleep quality at night, but a quick midday nap is just what the body needs to regain its strength. The most effective way to recover is to take a nap for about 20 minutes. This time is enough for the body to fall asleep, repelling the cause of fatigue that exists in the mind.
- Even a quick six-minute nap improves alertness; so try to take a nap even if you don’t have much time. [7] X Trusted Source PubMed Central Go to Source
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Take a magnesium supplement. A lack of vitamins and minerals can be the main cause of your drowsiness. If your diet does not provide enough magnesium, you should take a magnesium supplement. This product is available at most health food stores and can be used every day.
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Relieve stress. A cluttered desk, an argument with a friend, or an overload from work can make you stressed and feel more tired than usual. Address manageable stressors, whenever possible. Managing the things that worry you when they come up will help improve your mental health and help you stay focused throughout the day.
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Change the environment. Studying or working in bed or in a comfortable armchair is the cause of your fatigue. So, you shouldn’t make yourself sluggish by choosing a position that’s too comfortable, move to a place that helps you stay awake. Working in a coffee shop or hard desk will make it harder for you to feel sleepy than surrounded by warm blankets and pillows. [8] X Research Sources
Advice
- Think about the things that make you happy, excited, and even scared. Feeling angry also helps. Here’s how to help you stay sane.
- Find ways to improve your sleep and you’ll feel more alert throughout the day.
- Bed early. If you have trouble sleeping, try the Relax Melodies app.
- See your doctor for a check-up and test to see if frequent fatigue is the result of a medical condition.
- Get into the habit of sleeping at least 8 hours a night.
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This article was co-written by Sari Eitches, MBE, MD. Sari Eitches is a general internist who runs Tower Integrative Health and Wellness in Los Angeles, California. She specializes in plant-based nutrition, weight management, women’s health, preventive medicine, and depression. She holds certifications from the American Board of Internal Medicine and the American Board of Integrative and Holistic Medicine. She holds a bachelor’s degree from the University of California, Berkeley, a doctorate from SUNY Upstate College of Medicine, and an MBE from the University of Pennsylvania. She completed her residency at Lenox Hill Hospital in New York and worked as an internist at the University of Pennsylvania.
There are 8 references cited in this article that you can see at the bottom of the page.
This article has been viewed 68,771 times.
Feeling sleepy is an annoyance that many people experience, no matter what situation they are in. Prolonged lethargy and lack of concentration make it difficult for you to complete your daily tasks and enjoy life. Instead of enduring feeling sluggish throughout the day, find ways to improve your alertness and ability to focus.
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