Evie Summers
Feeling tired is a common issue with a variety of causes, from insomnia to environmental factors. While caffeine is a popular solution, there are other ways to feel awake without the negative side effects of too much coffee. These include getting sunlight and fresh air, staying hydrated, taking short walks, and exercising. Interacting with your environment, such as through scent or conversation, can also help activate your senses and keep you alert.
| Characteristics | Values |
|---|---|
| Exposure to sunlight | Sunlight can act as the body's natural clock and regulate our circadian rhythms. |
| Get moving | Moving your body and exercising can help improve blood flow and wake up your muscles. |
| Drink water | Staying hydrated can help relieve headaches caused by too much caffeine and improve your circulatory system. |
| Engage your senses | Burning a scented candle, using an essential oil diffuser, or listening to upbeat music can help activate your sympathetic nervous system. |
| Connect with others | Talking with a friend or coworker can help keep you awake by focusing your mind on something else. |
| Take breaks | Working in short bursts with frequent breaks can help you stay awake longer and may even make you more productive. |
| Reduce sugar intake | Sugar causes blood sugar spikes, leading to a short burst of high energy followed by a crash that can leave you feeling sleepier. |
| Deep breathing | Deep breathing exercises can raise blood oxygen levels, slow your heart rate, and lower blood pressure, ultimately improving your mental performance and energy levels. |
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What You'll Learn
Get some sun or fresh air
Sunlight and fresh air can be effective tools to help you feel awake without sleep. Sunlight acts as the body's natural clock, regulating our circadian rhythms. Sitting in the sun for 30 minutes, especially after waking up, can jump-start your senses. If you live in a region that doesn't get much sunlight, artificial sun lamps can be a helpful alternative.
Being outdoors and getting some fresh air can also help reduce fatigue and improve your alertness. A change of scenery can inspire new ideas and spark creativity, giving you a boost of energy. If you're feeling drowsy, going outside for a short walk can help bring blood flow to your muscles and wake them up.
In addition to sunlight and fresh air, engaging in physical activity can further enhance your energy levels. Even a small stretch or a five-minute walk can make a difference. If you're feeling up for it, aim for at least 150 minutes of physical activity each week to see long-term improvements in your overall health and energy levels.
If you're unable to go outside, opening a window to let in fresh air and sunlight can also be beneficial. Additionally, you can try deep breathing exercises to raise blood oxygen levels, slow your heart rate, and improve circulation, resulting in increased energy and mental performance.
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Drink water and stay hydrated
Drinking water and staying hydrated is essential to overall health and well-being. The human body is made up of more than 50% water, so maintaining a healthy fluid intake is crucial.
Staying hydrated throughout the day supports healthy sleep. Aim to drink around two litres of water every day, but be mindful that factors like exercise, breastfeeding, sickness, weight, height, diet, and level of exercise can impact how much water you need. The National Academy of Medicine recommends drinking about 11 cups of water per day for the average female and about 15 cups for the average male. However, this also includes water from foods, and the best way to determine if you're getting enough water is to drink when you're thirsty.
Drinking water before bed can be beneficial, but for some people, it may cause sleep issues due to frequent nighttime urination. To avoid this, ensure you use the bathroom before going to bed and reduce your fluid intake two hours before bedtime. Avoid caffeine and alcohol, which increase bladder activity, and limit salt and protein intake late in the day, as these cause your body to produce more urine.
If you feel thirsty before bed, drink a small glass of water, but try to stay hydrated throughout the day so you don't need to drink excessive amounts at bedtime. Flavour your water with lemon, mint leaves, or fresh berries if you don't enjoy plain water.
Water can help you feel awake by supporting your circulatory system and getting your blood flowing. A splash of cold water on your face can renew your energy and make you feel more awake by drawing circulation upwards toward your head.
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Take a short walk
Taking a short walk is a great way to feel more awake and energised. Walking pumps oxygen through your veins, brain, and muscles, and can be more effective than caffeine or sugar in giving you an energy boost. Even a 10-minute walk can increase your energy levels for up to two hours. Walking is also good for your physical health, improving your cardiovascular health, muscle strength, and bone mass.
If you're feeling sleepy, try taking a short walk outside to get some fresh air and sunlight. This can help to reduce fatigue and improve your mood. If you're at work, take a walk during your break or at lunchtime. You can walk to a restaurant or find a nice spot to eat your lunch outdoors. If you're unable to go outside, even a walk inside the building can help you feel more alert.
If you're taking a morning walk, try to walk at a moderate to brisk pace for at least 20–30 minutes to get the full health benefits. You can also try walking up stairs or inclines, or doing leg-strengthening exercises like squats and lunges, to increase the intensity of your walk. Remember to stretch before and after your walk, and stay hydrated by drinking plenty of water.
If you're taking an evening walk, be sure to wear reflective clothing and carry a light so that you can see and be seen.
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Reduce sugar intake
Reducing your sugar intake can help you feel awake without relying on sleep. While eating sugar is often thought to be a good way to boost your energy, it can actually have the opposite effect, especially when consumed late at night.
Sugar causes blood sugar spikes, which result in a short burst of high energy followed by a sharp drop in energy levels, leaving you feeling even sleepier than before. This is because when you eat sugar, your blood sugar levels rise, and your pancreas releases insulin to help your cells take in the sugar, giving them fuel. This process can overstimulate you if it occurs late at night, giving you energy when your body should be winding down. As a result, your sleep may be disturbed, and you may experience a greater craving for sugar the next day, perpetuating a vicious cycle.
A 2016 study found that people who consumed more sugar tended to sleep less deeply and exhibited greater restlessness at night. Another study of university students found a significant association between added sugar intake and sleep quality, with higher sugar intake linked to poorer sleep quality. Additionally, consuming high amounts of added sugar can increase the risk of various health issues, including heart disease, diabetes, obesity, high blood pressure, insulin resistance, inflammation, and dental cavities.
To reduce your sugar intake and improve your sleep, try incorporating more fibrous and high-fiber foods into your diet, such as whole grains, fruits, vegetables, nuts, seeds, and legumes. These foods release sugar into your bloodstream more slowly, leading to a gradual rise and fall in your energy levels, promoting better sleep. Eating foods high in tryptophan, such as beans, lentils, nuts, whole grains, and poultry, can also enhance sleep quality.
It is also recommended to stop eating at least 2-3 hours before bedtime to allow your body to stabilize blood sugar levels and avoid the stimulating effects of sugar. This will help you fall asleep more easily and improve your overall sleep quality.
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Engage your senses
Our senses are powerful tools that can help us feel more awake and alert. Here are some ways to engage your senses to boost your energy levels:
Sight
Natural sunlight is a powerful tool to help you feel awake. Try to spend at least 30 minutes a day outside in natural sunlight. Sleep experts recommend an hour of morning sunlight if you have insomnia. If you work indoors, take a short break and step outside to get some fresh air and sunlight. This will help regulate your sleep-wake cycle and improve your mood. If you work night shifts or live in an area with limited daylight, consider using a light therapy box or visor to simulate natural light and reduce sleepiness.
Smell
Certain scents can help wake up your senses and make you feel more alert. Try inhaling essential oils or sharp, pungent smells like eucalyptus, lemon, or peppermint. Even the scent of brewing coffee can be enough to make you feel more awake. These aromas can help stimulate your senses and improve your focus and energy levels.
Sound
Music can be a great way to engage your senses and boost your alertness. Play some lively music that you enjoy, as very calming or relaxing music may make you feel more sleepy. If you're in a work environment, consider using headphones to avoid disturbing others. Engaging in conversation is another way to stimulate your mind and feel more awake. Talk to a colleague, friend, or family member about interesting topics that require engagement, such as business ideas, politics, or religion.
Taste
Instead of reaching for sugary snacks or caffeine, try natural sources of sugar like fruits, raisins, or dark chocolate. These provide a healthier energy boost without the subsequent crash associated with refined sugar and caffeine. Include protein and fibre-rich foods in your meals, especially at breakfast, to promote sustained energy release. Aim for 15-20 grams of protein at the start of your day to fuel your body and mind.
Touch
While this sense may be more challenging to engage intentionally, activities such as taking a short walk, doing a few jumping jacks, or even a small stretch can help get your blood flowing and make you feel more awake. This engages your sense of touch as you feel the movement of your body and the sensation of increased blood flow.
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Frequently asked questions
Exposure to bright light can reduce sleepiness and increase alertness, so try increasing the intensity of your light source. Sunlight and fresh air can also help keep you awake. If you can, take a short walk outdoors to get your blood flowing and wake up your muscles.
Engage your senses by burning a scented candle, using an invigorating essential oil in a diffuser, splashing cold water on your face, or listening to an upbeat song. Doing something stimulating can activate your sympathetic nervous system, which helps keep you awake and alert.
While sugar may be thought of as a quick way to stay awake, it causes blood sugar spikes, leading to a high energy boost followed by very low energy. Instead, try drinking plenty of water or herbal tea, as fluids help your circulatory system and get your blood flowing.
Try deep breathing exercises to raise blood oxygen levels in the body, which slows your heart rate, lowers blood pressure, and improves circulation, ultimately aiding mental performance and energy.
