Sleepiness is considered one of the strongest opponents of those who need to concentrate on their work. Frequently falling into this state not only greatly affects the quality of work but also in daily life. This article will share with you 10 way How to stop being sleepy immediately to help you have the most necessary alertness to achieve your desired results.
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Take frequent short breaks
Focusing on work for long periods of time can lead to burnout, affects the quality of work and increases the likelihood of mistakes. This is especially true for people who often work in front of a computer, causing the phenomenon commonly described as “Fatigue when working on the computer”.
To prevent this from happening, Short breaks should be taken every few hours of work. Instead of checking personal email or entertaining yourself on the computer, Get up from your desk, Stretch and do light activities. Having a snack or drinking water is also a good way to maintain energy levels, helps you regenerate your spirit and regenerate your strength to continue working effectively.
How to stop being sleepy immediately – Caffeine Consumption
Caffeine is considered an effective method to solve the problem How to stop being sleepy immediately. Because this is a natural stimulant that can increase alertness and improve your ability to concentrate.
However, to avoid side effects such as restlessness, Tachycardia and other problems can appear due to excessive use of caffeine, It's important to limit your dosage. As recommended, Adults should limit their daily caffeine intake below 400 milligrams (mg), equivalent to approx 4-5 cup of coffee. For children and teenagers, The limit should not be too high 2,5 mg of caffeine per kilogram of body weight.
Common sources of caffeine include coffee, tea, hot chocolate and carbonated soft drinks. At the same time, Chocolate is also another food that may contain caffeine. However, Be sure to monitor and control your caffeine intake to help you enjoy its benefits without experiencing potential health problems..
Get some sunlight
It is worth noting that work environment lighting can have a significant impact on energy levels and cause fatigue during daytime work.. This was a year study 2022 in the International Journal of Environmental Research and Public Health. This study concluded that the lighting is color temperature controlled at the level 400 kilowatt has the potential to reduce fatigue in the workplace compared to using conventional incandescent or fluorescent lamps. 400 kilowatt is the level of lighting considered to replicate daylight.
Since most of us often cannot control the lighting in our work environment, the best approach is to take advantage of sunlight and fresh air in the office.. Exposure to natural light helps regulate circadian cycles, informs the body when to go to sleep and wake up, from there helps How to stop being sleepy immediately and maintain alertness throughout the work process.
How to stop being sleepy immediately – Take a nap
If you are facing sleepiness during the day, A short nap can refresh your energy. A study published in the Journal of Sleep Science in 2016 pointed out that these “short nap” can offer significant improvement in study skills and memory ability, even for people who are not sleep deprived and get enough sleep.
In many cultures, Napping is considered part of the daily routine. As a general rule, short naps lasting from 15 arrive 20 minutes are considered the best way to recharge. Any longer sleep time can put you into a deeper sleep state and leave you feeling tired and groggy when you wake up..
>>Explore more: What are the effects of napping?? Its benefits for the body
Do exercise
Sedentary activities like sitting in meetings, Driving long distances or sitting for long periods of time at your desk can make you drowsy and negatively impact your mood, causes a feeling of boredom, uncomfortable or exhausted.
Exercise is a natural solution to both of these problems. Certain movements can help improve energy levels by stimulating mitochondrial activity within muscle cells. Mitochondria are a cellular structure that converts blood sugar into energy. Increased mitochondria stimulation increases the energy supply of the entire body.
Besides, Exercise stimulates the production of endorphins, a hormone that provides a pleasant feeling. The endorphin boost can quickly improve mood and thereby, enhance concentration and energy levels. Exercising in the afternoon is a sure solution to face this problem and even a brisk walk around the neighborhood can be beneficial..
Lower room temperature
If you have ever experienced falling asleep in a room that is too warm, you will understand the advantages of maintaining a cooler temperature environment.
It is known that temperature can significantly affect your ability to sleep and stay alert. This comes from the effects of hot and cold temperatures on heart rate and respiration, accelerates the process of burning stored fuel. Besides, They also cause delays in signal transmission between nerve cells in the brain, affects control functions such as reasoning, learning and memory.
A study published in the Journal of Health Promotion Perspectives this year 2019 have shown that physiological and neurological functions operate most effectively when the environment is maintained at a temperature of approx 71 F (22 C), while decreasing in value at the above temperature 86 F (30 C) or below 64 F (18 C).
Deep breath
Deep breathing has the ability to increase oxygen levels in the blood, affects the whole body. Performing this exercise helps slow down the heart rate, Reduce blood pressure and improve blood circulation, thereby supporting mental performance and energizing as well as problem solving How to stop being sleepy immediately. Most important, Deep breathing techniques often focus on breathing into the abdomen instead of the chest. You can do these exercises right at your desk.
Sit up straight, You can try following the following instructions 10 time:
- One hand placed on the stomach, just below the ribs and the other hand on the chest. Take a deep breath through your nose and let your belly push your hands out, At the same time, keep the chest from moving.
- Exhale by pursing your lips as if whistling, You can use your hands to help push the air out.
Another technique, called breath stimulation, Often used in yoga to increase energy and alertness:
- Inhale and exhale quickly through your nose, keep your mouth closed and relax. Breathing in and out should be short, performs about three cycles per second. Afterward, breathe normally.
- You can perform this technique for approx 15 initial seconds, then increase further 5 seconds each time until one minute is reached.
How to stop being sleepy immediately – Eat some snacks
Snacks containing sugar can quickly provide energy to the body, but often leads to hypoglycemia afterward, depresses the mind and causes fatigue. To maintain long-lasting energy, You should choose snacks that are low in sugar and high in fiber. Some snacks that you can use are::
- Yogurt combined with nuts and berries.
- Peanut butter paired with vegetables or whole-wheat crackers.
- Carrots combined with low-fat cheese.
Stay away from stimulants
Nicotine can stimulate the body in a way that can disrupt your sleep. Although alcohol can help you fall asleep easily at first, However, This effect is often diminished and may cause disruption in sleep at night. For this reason, The best option is to avoid drinking alcohol in the evening to maintain quality sleep.
Let your eyes rest
Look at the computer screen, Using a tablet or phone for long periods of time can cause eye strain and create a feeling of fatigue. So, Stop every few minutes to look at other objects or simply close your eyes for a short time to help your eyes rest..
>>Find out more: Is it good to lie in a hammock a lot?? Advantages/disadvantages of sleeping in a hammock
Meditation
Placing yourself in short moments of meditation can be an effective means of re-energizing by simply releasing tension in the mind and body for a few minutes..
Try to spend five minutes meditating in the middle of the day, especially when you can feel your level of fatigue and need the most energy. Sit down on the floor with your arms down and your legs against the wall. Focus your mind from one part of the body to another, At the same time, relax each part.
If you have discomfort when lying down, You can sit on a chair and pull your calves and feet up onto the chair. The act of elevating the legs can create a change in blood circulation and aid in providing energy to the body.
Sleep hygiene
Practicing good sleep habits can contribute to improving the quality and duration of sleep at night, Helps you reduce fatigue throughout the day. It is important to keep going to bed and waking up at the same time every day, even on weekends so the body can adapt and support the process of falling asleep and waking up.
- Avoid using electronic devices at least half an hour before going to bed because of the light emitted from laptops, TV screens and smartphones can disrupt sleep. Instead, Do light activities like reading or doing crossword puzzles.
- If you maintain a regular exercise routine, Make sure to arrange your training time appropriately. Limit exercise within an hour before bed to avoid increasing adrenaline and disrupting the process of falling asleep..
- Before go to bed, It may be helpful to take a warm shower or bath and relax by enjoying a soothing cup of tea, such as herbal tea.
- Trying to avoid going to bed hungry and avoiding smoking before bed are also helpful sleep habits.
Get enough sleep
Ways to solve the problem How to stop being sleepy immediately Considered the most effective is ensuring you have enough and quality sleep. Lack of sleep (Also known as sleep restriction) is often the main cause of drowsiness and fatigue during the day. According to information from the Centers for Disease Control and Prevention (CDC), The amount of sleep needed varies depending on age. For example, newborn babies from 0-3 months need approx 14-17 hours of sleep every day, while adults from 18-60 age should sleep the least 7 hours every night. By maintaining a regular and adequate sleep schedule, you will accumulate the energy needed to perform daily activities, from work to study or middle of the night. Opposite, Lack of sleep can reduce work performance, even when you try to stay awake.
Mattresses play an important role in creating a comfortable sleep environment, Helps users lie down and turn around in a relaxing way. The bedroom is considered an important space to facilitate sleep and rest. To ensure that your sleeping environment is safe, comfortable and attractive, Choosing a suitable mattress is important. Factors to consider when choosing a mattress include sleeping position, weight, age and personal preferences. Choosing a suitable mattress not only affects your health and mood but also has a great impact on your work performance during the day..
Maybe you don't know, Choosing a suitable mattress is not easy because it must meet a number of criteria such as::
- Choose a brand with a long-standing reputation in the market, although the price is somewhat higher, But quality products are guaranteed.
- Prioritize choosing products that use quality ingredients that are safe for health.
- Choose to shop at locations that provide products with a lifetime warranty on seams and zippers, helps ensure durability and long-term use of the product.
And if you still don't know how to choose the most suitable product for yourself. Please quickly contact or come directly to the store Young Rice so you can find the products that best suit your needs.
Why should you choose to buy bedding at Young Rice?
With enthusiasm “Dedicate all your love to creating an ideal resting space,” Young Rice always constantly cooperate closely with experienced designers in the field of Korean bedding and mattresses. to be able to make products that are not only beautiful but also “only, unique, luxurious” to make a difference compared to other brands on the market.
For imported raw materials, Unit commits to use 100% natural ingredients, Includes 40S cotton fabric, 60S and silk Moc (Modal). Say no to products floating on the market because customers' health is the top priority.
Providing the best warranty policy including a lifetime zipper and seam warranty for the product, This is considered the best and rare policy on the market.
Especially, at Young Rice Drap, Customers have absolute freedom to combine and choose from different designs of Korean bedding and mattresses, Not bound by purchasing existing product sets. We are proud to affirm that no other unit has done this like us.
Besides that, This leading reputable bedding store also offers a flexible delivery policy, Free delivery service within Ho Chi Minh City and delivery fee support for customers in the province. Cooperate with many reliable shipping units to ensure safe transportation of products to customers.
>>see more: 50+ Sweet good night wishes, romantic, filled with love
