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This article was co-written by Marc Kayem, MD. Dr. Marc Kayem is an otolaryngologist and facial plastic surgeon based in Beverly Hills, California. He specializes in providing cosmetic services and treating sleep-related disorders. He received his Doctor of Medicine degree from the University of Ottawa, is certified by the American Board of Otolaryngology, and is a postdoctoral fellow from the Royal College of Surgeons of Canada.
There are 7 references cited in this article that you can view at the bottom of the page.
This article has been viewed 52,295 times.
Sometimes we are forced to be active with little or no sleep. If you’re fighting to get through the day with little energy, there are ways you can work to stay focused and alert throughout the day. You should also try to get your energy up early in the morning and take steps to eliminate lingering fatigue.
Steps
Awake All Day
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Do exercise. If you feel drowsy, a few short exercises can help you stay awake. Physical activity increases blood flow to all parts of your body, making you feel more energetic. [1] X Research Source Research shows that people are more productive after exercising.
- If you have time to hit the gym in the middle of the afternoon, do it. You may have to slow down your daily workouts due to lack of energy, but no matter how active you are, it can help you recharge for the rest of the day. [2] X Research Source
- If you’re busy with work, try taking a short walk at lunchtime or do light stretching exercises in your bedroom. [3] X Research Sources
- Try to spend at least 30 minutes in the mid-afternoon workout for the best results and the most energy. [4] X Research Sources
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Try drinking caffeine. A morning or mid-afternoon cup of coffee is an option for several reasons. Caffeine is a powerful stimulant that can wake you up and help you stay awake all day.
- Humans have a substance called adenosine in the brain that helps bind nerve receptors, slows down neurons and causes drowsiness. The brain mistakes caffeine for adenosine and the receptors bind to it instead of adenosine. Instead of slowing down neurons, caffeine speeds up neurons leading to feelings of energy. [5] X Research Sources
- Timing is of the essence when it comes to consuming caffeine. It takes about 20 or 30 minutes for the caffeine to kick in, so have a cup of coffee right before your afternoon meeting. [6] X Research Sources
- Doctors recommend consuming only 400 mg of caffeine per day, and a 240 ml cup of coffee contains about 100 mg of caffeine. Keep this in mind when you take caffeine so you don’t drink too much. [7] X Research Sources
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Eat energy-rich foods during lunch. If you feel tired, the best way is to skip the full lunch and replace it with a snack with energy-rich foods.
- Lack of sleep can affect ghrelin and leptin, the hormones responsible for controlling hunger. This means that when you are tired, you may have more cravings and want to eat foods that are high in calories and carbohydrates. However, refined carbohydrates like white bread and white pasta have the effect of causing a sudden spike and drop in blood sugar soon after, making you feel sleepy after eating. [8] X Research Sources
- Instead, eat healthy whole-grain carbohydrates, as well as fruits and vegetables. For lunch, have some mixed vegetables with nuts and a piece of wholemeal bread. You can also try eating something with lean protein, such as fish, along with green vegetables and fruit. [9] X Research Source
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Practice meditation for a short time. Meditating in short bursts can help you re-energize for the day by relaxing your mind and body for a moment.
- Try to set aside 5 minutes of meditation in the middle of the day, when you’re most likely to experience a drop in energy.
- Lie on the floor with your arms on the floor and your feet on the wall. Shift from focusing your mind on one part of your body to another, relaxing as you move. [10] X Research Source
- If it’s not convenient to lie down, you can simply sit in a chair and raise your calves and feet on top of the chair. Leg lifts can change blood flow and help increase energy in the body. [11] X Research Source
Waking Up With a Sleep Deprivation
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Wake up as soon as the alarm goes off. If you wake up from just a short nap, chances are you’re easily tempted to hit the snooze button and enjoy an extra seven or nine minutes of sleep. However, this will actually make you feel more tired in the morning.
- The sleep you get during that period is of very low efficiency. You only fall into SLE sleep if you are pulled out of sleep too quickly, and the shock of waking up from SLEEP repeatedly leaves you more tired than if you were just waking up at first. [12] X Research Source
- It’s better to set your alarm late to get as much sleep as possible, then wake up and turn off the first ringer. While it’s not easy, you’ll feel more energized in the morning. [13] X Research Source
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Have breakfast. Eating breakfast within 30 minutes of waking up boosts awareness and gives you energy throughout the day.
- Again, when you’re tired, you’ll crave foods that contain simple carbohydrates and sugar, but you should try to eat foods that are energizing and healthy. [14] X Research Source
- Choose whole grains and fruit for breakfast. Eat yogurt with berries and cereal or oatmeal with fruit. [15] X Research Source
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Go out. Try to step outside for a few minutes after you wake up. Sunshine will give you an energy boost, even when you’re taking a nap.
- Natural light increases energy and body temperature. It will also interrupt the circadian rhythm, reducing the desire to go back to bed. [16] X Research Source
- Do not wear sunglasses. Sunglasses that block the UV rays you need to recharge. [17] X Research Source
Prevent Prolonged Fatigue
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See a doctor. If you’re constantly fatigued, you should make an appointment with your doctor to treat any underlying medical problems.
- Iron deficiency, anemia, and hypothyroidism can all cause chronic fatigue and are diagnosed through a simple test. If you’ve been diagnosed with one of these disorders, your doctor may prescribe medication to relieve symptoms, including fatigue. [18] X Research Sources
- If you have insomnia, your doctor may prescribe or recommend safe sleeping pills or herbal supplements to help you sleep. [19] X Research Source
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Drug testing. Check the medications you’ve taken recently and see if any of them could be the cause of your fatigue.
- Fatigue is a side effect of many prescription medications. If the dose is too high, fatigue is possible. If you think the medication you’re taking is making you feel tired all day, talk to your doctor about changing the dose or dealing with side effects. [20] X Research Source
- Many sedatives can cause fatigue. If your fatigue is pretty bad and you’re having problems with daily functioning, your doctor may have you switch to an alternative medication to see if the side effects go away. [21] X Research Source
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Practice good sleep “hygiene”. Developing good sleep habits can help improve the quality and duration of sleep at night, leading to less fatigue during the day.
- The habit of going to bed and waking up at the same time every day, including weekends, can help you fall asleep and wake up faster as your body adapts to the schedule. [22] X Trusted Source HelpGuide Go to Source
- Do not use electronics half an hour before bedtime, as the light emitted by laptops, TV screens, and phones will interfere with sleep. Instead, try a light activity like reading or doing crosswords. [23] X Trusted Source HelpGuide Go to source
- If you exercise regularly, you need to adjust the training time to be effective. Exercising within an hour of bedtime increases adrenaline energy and interferes with sleep. [24] X Trusted Source HelpGuide Go to source
- Take a shower or bath with warm water before bed and sip a light tea, like a soothing herbal tea, to help you relax.
- Try to avoid going to bed hungry and don’t smoke before bedtime.
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This article was co-written by Marc Kayem, MD. Dr. Marc Kayem is an otolaryngologist and facial plastic surgeon based in Beverly Hills, California. He specializes in providing cosmetic services and treating sleep-related disorders. He received his Doctor of Medicine degree from the University of Ottawa, is certified by the American Board of Otolaryngology, and is a postdoctoral fellow from the Royal College of Surgeons of Canada.
There are 7 references cited in this article that you can see at the bottom of the page.
This article has been viewed 52,295 times.
Sometimes we are forced to be active with little or no sleep. If you’re fighting to get through the day with little energy, there are ways you can work to stay focused and alert throughout the day. You should also try to get your energy up early in the morning and take steps to eliminate lingering fatigue.
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