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How to stay awake without caffeine is a common question for many people because they fear caffeine can make them sleepless at night. In fact, there are many ways to stay awake when sleep deprived that you can apply and not use caffeine or other stimulants. Here are 10 simple ways to help you solve the question of how to stay awake without caffeine without using caffeine.
When you are tired and sleepy, you probably think of a cup of coffee immediately. However, you also worry that too much caffeine can make you nervous, jittery, headache, addicted and even cause insomnia at night.
1. The benefits of limiting coffee to fight sleepiness
Not drinking coffee or limiting coffee use when drowsy is definitely an option worth considering as it can bring health benefits to you. When you give up coffee, you will see changes in your body such as: less anxiety, better sleep, fewer trips to the toilet, hormonal balance (in women), absorption of iron, calcium, vitamin B better, whiter and stronger teeth, lower blood pressure.
In fact, coffee isn't the only way to stay awake when you're sleep-deprived, there are many things you can do to avoid falling asleep, or prevent feeling sleepy in the first place.
2. 10 Ways to Stay Awake Without Caffeine
2.1 Try to get a good night's sleep To ensure another energetic day, make your sleep a priority, keeping a regular bedtime and wake-up schedule. Try to sleep for a minimum of 6-7 hours and a maximum of 8 hours per night. Before going to bed, avoid using the computer screen, TV, phone, ... Instead, try a hot bath or listen to soft music to help you sleep better. Not getting enough sleep is the most common cause of sleepiness. So, the way to stay awake when sleep deprived during the day is to try to get a good night's sleep.
If the reason you are not getting enough sleep is an underlying sleep disorder, you should see your doctor for examination and treatment advice.
2.2 Pay Attention to Breaks In fact, the quality of your work is likely to suffer, and you'll be more likely to make mistakes if you don't take a break for a few minutes.
To increase concentration and alertness, take a short break for about 5 minutes, then return to work. Especially after lunch, you may feel more tired and then resting for a few minutes is very important to help you have more energy to work in the afternoon.
Cách tỉnh táo khi thiếu ngủ là bạn nên nghỉ giải lao vài phút
2.3 Change, break down tasks at work At work, if you can't find a way to stay awake from lack of sleep, change the activities that need to be done, for example breaking large projects into small tasks. than can be done in a short time. Trying to concentrate for a long time can tire you out. So shifting your focus to tackling new tasks can keep you more alert and allow you to get more done in less time.
2.4 Exposure to light and fresh air Ambient factors greatly affect the ability to stay awake. If you don't know how to keep your mind awake, try going outside and exposing yourself to natural light and breathing in fresh air.
Studies show that exposure to sunlight triggers the brain to release the mood-enhancing hormone serotonin, while reducing excess production of the hormone melatonin that makes you feel sleepy. So try to spend at least 30 minutes a day in the sun.
In addition, daylight can also help you sleep better at night. Because, the body's biological clock depends on exposure to natural conditions, the most important of which is light. Especially early morning light will help reset the biological clock, notify the brain to wake up when needed, and keep the biological clock working properly so that you can sleep on time and get enough sleep at night. How to stay awake when lack of sleep effectively.
For some people with circadian rhythm disorders or seasonal affective disorder (SAD), being outside and exposed to natural light at the right time can increase alertness.
2.5 Take a short nap You are very sleepy and do not know how to wake up, the simplest way is to take a short nap. Studies have shown that short sleep brings many benefits in improving memory and learning and working ability.
Short naps of about 15-20 minutes are an effective method of rest. If you're in need of naps, it means you're not getting enough sleep at night, which is also a sign that you have a sleep disorder.
2.6 Snacking Most of us eat quite often during the day. However, snacking at the right time can be an effective way to stay awake from a lack of sleep. It is recommended to have a healthy snack every 4 hours during the day. But it should be noted, should choose snacks with moderate portions.
Foods containing sugar and caffeine can help wake you up immediately but be careful with calories because they can cause the body to gain weight if used in excess and in excess. Snacks contain some nutrients such as iron, protein and fiber will give you sustained energy to function and work throughout the day, for example, boiled eggs, apples, almonds, pumpkin seeds, ...
Ăn nhẹ là một trong các cách tỉnh táo khi thiếu ngủ
So, if you don't know how to keep your mind awake when you have to work for too long, pause and do some physical activity, which will help reduce sleepiness. When you get back to work, you'll find your thoughts clearer. In addition, studies show that regular exercise can provide a significant and long-lasting energy boost. Because exercise increases endorphin levels and improves overall heart health. Experts recommend 150 minutes of light, moderate exercise three to four days a week to help increase endurance and focus at work.
2.8 Keep your surroundings clear and cool Your surroundings can greatly affect sleep and alertness. A warm place can make you doze off. So keep the surroundings cool and well ventilated. Lowering the temperature by a few degrees can help keep you awake.
2.9 Chat with colleagues and friends around If you don't know how to clear your mind after focusing on work for too long, get up from your chair and interact directly with your colleagues. Outside of work, share and express concern for the well-being of colleagues or funny stories. Laughter can increase energy.
Even introverts, mood can improve more significantly when exposed to society. Interacting with people around you and engaging in conversation will get your mind moving and make you feel more energetic, getting you out of your sleep without the need for caffeine.
2.10 Stay hydrated during the day Drowsiness can also be caused by dehydration because the cells in the body shrink, they can't function properly and cause a feeling of fatigue. Mild dehydration can lead to increased fatigue, decreased vitality, headaches, drowsiness, and difficulty concentrating.
The way to stay awake when lack of sleep at this time is very simple, it is to drink a full and cool glass of water. Staying hydrated helps the blood transport oxygen and other nutrients to the cells, increasing energy and maintaining strength.
Try adding a few slices of lemon or cucumber to the water for a more nutty flavor. Herbal teas are also a great caffeine-free alternative, especially during the winter.
There are many ways to stay awake when sleep deprived without resorting to caffeine. When you feel extremely sleepy but need to stay awake, you can overcome this by taking breaks, having a snack, taking a short nap, breathing in fresh air, enjoying natural light, and lowering your mood. room temperature or engage in some physical activity.
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Reference sources: webmd.com, mountelizabeth.com.sg, verywellhealth.com
