Stay Awake No Matter How Tired You Are

Whether you need to stay awake to study or on a long drive, you need simple solutions to help you on your way. You can use foods and supplements to wake you up and give you energy, and you can also use physical techniques to pump your blood and keep you awake. Remember, though, it can be detrimental to your health to not get enough sleep, so try to get the required 8 hours as soon as possible.[1]

Steps

Using Food, Drinks, and Supplements

  1. Try caffeine. Caffeine is one of the most tried-and-true methods of staying awake. A brewed cup (8 ounces) of coffee can have anywhere from 95 to 200 milligrams of caffeine, while a cup of black tea can be anywhere from 14 to 70 milligrams. As a comparison, a 12-ounce can of Coca-Cola has 23 to 35 milligrams of caffeine. If you're not accustomed to drinking caffeine, you should start with a beverage that has less caffeine such as green tea (24 to 45 milligrams per 8 ounces).[2]
    • Caffeine works by replacing an inhibitory neurotransmitter, adenosine. That is, it binds to the receptors in cells in place of adenosine. Adenosine tells your cells to prepare for sleep, and the longer you stay awake, the more adenosine you have in your brain. When caffeine takes it place, it does not tell your cells to slow down. Rather, it speeds them up, as well as increasing the firing of neurons in your brain.[3]
    • You do build up a tolerance to caffeine over time, meaning it becomes less effective the more you use it. Therefore, if you want it to be more effective, you should only use it when you really need to stay awake.[4]
    • Though rare, you can overdose on caffeine, especially if you are taking it in pill form. You should watch for signs of jitteriness, heart palpitations, sweating, dizziness, anxiety, racing heartbeat, or even cardiac arrest.[5]
  2. Eat protein and complex carbohydrates instead of simple sugar. When you stay awake, you use more energy than you would will sleeping. Although simple sugar, such as what's found in sodas and candy bars, can give you a burst of energy, it can also cause you to crash in a few hours. Protein is better because it is in charge of maintaining the neurotransmitter orexin, which in turn maintains your body's wakefulness. In addition, protein tends to stick with you for longer than sugar.[6]
    • Try eating a piece of cheese or a couple of slices of lunch meat. If you must also have carbohydrates, pair it with complex carbohydrates such as whole grains. You could also try a piece of fruit. Though it has sugar in it, it is a more complex carbohydrate that will last longer.[7]
  3. Stay hydrated. Dehydration can contribute to fatigue, so if you find yourself getting tired, try drinking some water. Ice water in particular can help wake you up.[8]
    • You can also try fruits with a high water content, such as watermelon.[8]
  4. Try aromatherapy. Some people have had luck using certain scents to stay awake. For instance, peppermint, rosemary, eucalyptus, and citrus scents can all aid alertness. Try smelling essential oils or using candles with these scents.[9]

Using Physical Techniques

  1. Move your body. Taking a walk or doing light exercise can wake you up enough to keep you going for a time. It gets your circulation going, which means you increase the oxygen throughout your body. In fact, this technique can increase your alertness for up to 2 hours.[10]
  2. Ask for company. That is, try talking with someone. If you don't have anyone with you, try calling someone on the phone. Having a conversation with another person can help keep you awake.[11]
  3. Sit up straight. Slouching can increase your drowsiness. Trying sitting up straight to make yourself more alert.[11]
  4. Let your eyes take a break. That is, take a moment to focus on something else, especially if you're working on a screen. Look at something 20 feet away instead of your screen, or do the opposite if you are focusing far away for long periods of time.[12]
  5. Get out in the sunshine. Sunlight tells your body to wake up, which is why most sleep experts recommend blocking light out when you are sleeping. By going out in the sunshine, you'll help your body wake up.[13]
    • If you can't get out in the sunshine, another option is turning the inside lights brighter or turning on more lights to brighten the room.[6]
  6. Try deep breathing. Take a moment to take a few deep breaths. Breathe through your gut rather than your chest, letting your diaphragm do the work. Try breathing in for four counts and breathing out for four counts. This type of breathing helps your circulation, which in turn, increases your alertness.[12]
  7. Move to another task. If you're falling asleep reading a book, try something else, such as watching television. At work, try switching from less active to something more active, such as moving from reading emails to making calls.[8] If you can't switch tasks, try changing the environment. That is, try different music or a different sitting position. Use some music that has a solid beat to get you going.[14]
  8. Use water. That is, if possible, take a cool shower. If you can't do that, splash cold water on your face, which you can do in the bathroom at work. This technique will also get your blood flowing and make you more alert.[14]
  9. Stand up. If the situation allows it, try standing up. Having to be on your feet instead of sitting in a chair will help you stay awake.[15]
    • If you're consistently tired at work, you can ask your boss if you can switch your regular desk for a standing desk to help keep you alert.

Warnings

  • If you find you have trouble staying awake on a regular basis despite getting enough sleep, you may need to have your doctor evaluate you for narcolepsy.[16]
  • Don't drive or do anything that requires your focused attention when you are overly tired. The American Psychological Association notes that a quarter of all accidents are caused by sleepiness. Stay safe, and get some sleep.[1]

Related Articles

Sources and Citations =

  1. ↑ 1.0 1.1 http://www.apa.org/topics/sleep/why.aspx
  2. ↑ http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/caffeine/art-20049372
  3. ↑ http://www.medicalnewstoday.com/articles/285194.php#how_does_caffeine_affect_the_body
  4. ↑ http://well.blogs.nytimes.com/2015/05/18/caffeine-powder-poses-deadly-risks-2/?smid=fb-nytimes&smtyp=cur&bicmp=AD&bicmlukp=WT.mc_id&bicmst=1409232722000&bicmet=1419773522000&_r=1
  5. ↑ http://www.medicalnewstoday.com/articles/285194.php#caffeine_overdose
  6. ↑ 6.0 6.1 http://www.thedailybeast.com/articles/2013/12/04/five-healthy-and-legal-ways-to-stay-awake-longer.html
  7. ↑ http://www.nutritionmd.org/nutrition_tips/nutrition_tips_understand_foods/carbs_choosing.html
  8. ↑ 8.0 8.1 8.2 http://www.webmd.com/sleep-disorders/excessive-sleepiness-10/natural-tips-sleepiness?page=3
  9. ↑ http://www.lifehack.org/articles/lifestyle/how-stay-awake-work-without-caffeine.html
  10. ↑ http://www.webmd.com/sleep-disorders/excessive-sleepiness-10/natural-tips-sleepiness
  11. ↑ 11.0 11.1 http://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentTypeID=1&ContentID=2746
  12. ↑ 12.0 12.1 http://www.webmd.com/sleep-disorders/excessive-sleepiness-10/natural-tips-sleepiness?page=2
  13. ↑ http://sleepfoundation.org/shift-work/content/tips-staying-awake-the-job
  14. ↑ 14.0 14.1 http://womanitely.com/tips-stay-awake-when-feeling-sleepy-tired/
  15. ↑ https://www.themuse.com/advice/sneaky-secrets-for-staying-awake-in-a-meeting
  16. ↑ http://www.webmd.com/sleep-disorders/excessive-sleepiness-10/natural-tips-sleepiness?page=4
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