Sleep deprivation and excessive daytime sleepiness is a common issue in the United States. It can be very distressing for some people to get through their day because they are so tired. People who have sleep disorders, work night shifts, spend all night awake, may find themselves struggling to stay awake.

There is no cure for sleeplessness outside of simply getting a good night's rest. However there are some tricks to help you stay awake so that you can get through the day. Regardless of why you must stay awake, the next day must continue. Therefore, it is very helpful to know some tricks for how to stay awake. Continue reading to see if any of the following hacks can help you the next time you're in a sleep binder.   

Change your morning routine 

A bedtime routine can help you fall asleep, and having a consistent wake up time and routine can help you jumpstart your morning so you can wake up on time feel alert. In order to improve your morning routine, make sure to adhere to your wake up time each day, even on off days and weekends. Keeping this consistent schedule can make it easier to wake up on your own and on time. 

It's also important to expose yourself to sunlight as early as possible. The release of cortisol, a stress hormone, is triggered by light exposure to the eyes. It helps to trigger the circadian rhythm. It can help you feel alert and fully awake. If you live somewhere where you do not have access to light, then perhaps a light therapy box or visor can help provide you with what you are missing.  

Go for a walk 

Another way to jumpstart your morning is to take a quick break for some physical activity. If you tend to fall asleep after eating lunch, then spending the rest of your lunch break going on a quick walk can help boost your energy to take on the afternoon. Exercise can also help your brain release endorphins which can raise your energy levels. 

Eat something healthy 

Healthy food choices can be excellent ways to stay awake during the day. Eating heavy breakfast or lunch can increase levels of sleepiness. Avoiding food and dropping your blood sugar can also cause you to feel tired and worn out. Skipping a meal and being hungry can also cause you to wake up from a night of sleep or a nap prior to when you would like. 

Examples of energy boosting foods include higher levels of proteins, vegetables, fruit, yogurt, eggs, fishm beans and lean meats. High-sugar foods can actually lead to a crash which will make you feel more tired. So, the next time you think about consuming soda, candy, and other high-carbohydrate foods, just remember that it is not providing you with the boost of energy that you need. 

Use caffeine

Caffeine is a stimulant that can help you stay awake when you are feeling like you have low energy levels. It is found in coffee, tea, sodas and energy drinks. It's main effect on the body is an increase in alertness and concentration. Coffee and tea are the most common. 

Caffeine consumed too close to bedtime, however, can have negative consequences on sleep. Therefore, it's essential that if you are going to consume caffeine, that it is not too close to bedtime. 

Take a power nap 

Power naps are another great way to improve energy levels. Too long of naps can be disruptive to one's sleep schedule. However, short 20-30-minute naps are perfect for getting a bit of rest and returning to work. The best time to take one of these naps is mid-afternoon before 3 pm. 

If you are struggling with excessive daytime sleepiness, it may be due to an underlying sleep disorder. Please click the orange button below to take a free online sleep test and talk with one of our sleep health experts. 

Source: 

https://www.sleepfoundation.org/sleep-faqs/how-to-stay-awake