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Whether you’ve been partying all night, staying up all night with a new baby, or losing sleep to get work done, now you’re at work and having a hard time keeping yourself awake. You promise yourself you’ll get more sleep, if you can get through the day with your eyes closed without your boss finding out. Falling asleep at work poses a huge risk to your work, and signals a bigger problem in your sleep habits.
Steps
Simple Tips to Stay Sober
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Listening to music. Make yourself more active by listening to music. Music affects emotional responses in humans, helping us activate many areas of the brain.
- Listen to music that energizes you. If possible, dance and sing along, even if you’re just rocking your head or humming along to the music. Music that is stimulating or jarring will help you wake up more easily than familiar songs. Just help your colleagues by wearing headphones!
- Listen to music at low volume instead of high volume. People often misunderstand that playing loud music will keep you awake. In fact, turning the volume down to a low level is more effective. You have to concentrate to hear the mix, the lyrics, and the percussion. If you find it difficult to recognize the lyrics, this volume is just enough, because it means your brain is active.
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Inspire yourself! Excitement can be a good distraction. When you’re interested in something, your brain becomes focused. You can create interest in your work or something around you.
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Exposure to strong light. Preferably natural daylight. Your biological clock (circadian rhythms) is regulated by your exposure to sunlight. That means you can trick yourself into waking up even when your body is completely exhausted.
- Let’s go out even for a moment. If you can go outside (even on overcast days) or look out the window for a minute, you’ll be much more alert.
- Please use artificial light. Even if you’re in an environment that already has artificial light, the brighter the better. No matter where you work, see if you can replace the lamp or add a light bulb to brighten the workplace.
Try to always sit up straight, or stand as much as possible. When you sit up straight, your eyes look straight, the feeling of fatigue will be significantly reduced, along with taking a few deep breaths a few times, this helps to supply oxygen to the brain, reducing stress and fatigue. , and it will be easier for you to focus on your work.
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Chew ice cubes. When you chew ice cubes, you can barely sleep anymore. The freezing cold will help your brain focus, even when you’re driving at night, exhausted, and you just want to fall asleep.
- Chewing on anything, including your ballpoint pens or pencils, will make your body think it’s time to eat. Your body will prepare for the food by secreting the hormone insulin, and you will be more alert.
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Splash cold water on your face. If it’s a little chilly, remove a sweater or jacket to let yourself cool down a bit. Open a window or turn on a small fan that hits you in the face.
- The reason your body reacts this way to feeling cold is because it is preparing to keep you warm. Your body needs to regulate its temperature to maintain the functioning of every organ. So if the body notices ice or cold, it changes to stay awake longer.
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Use your sense of smell. A strong smell—whether pleasant or unpleasant—will wake you up very quickly. Aromatherapists recommend essential oils of these plants to stimulate the nervous system and reduce fatigue. Open the lid of the box of the following essential oils and inhale each time you feel sluggish:
- Rosemary
- Green eucalyptus (green gum)
- Spicy mint
- Coffee; Beans or ready-to-drink coffee, both are good: one study found that just smelling the coffee was enough to wake a person. [1] X Research Source
- Of course, not all of us have essential oils stocked in our filing cabinets. Using hand sanitizer or scented candles with the same scent can also be substituted. Herbs such as rosemary or peppermint can be purchased fresh or dried at the grocery store; To wake up your body, pinch a little, rub it on your finger, and smell it.
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Healthy eating. Eating will keep you awake, unless you’re too full. As most of us know, overeating makes us sleepy, so don’t eat a whole pizza or a 12-ounce steak for lunch.
- Eat snacks throughout the day instead of eating one big meal. It’s important not to let your sugar intake spike suddenly (which ends in the inevitable lethargy). As with caffeine, divide your coffee, soda, or energy drink into small doses.
- Avoid high-sugar breakfast foods (muffins, toast, pastries, breads, etc.). You’re giving your body a reason to become sluggish before 11 a.m. because the sugar spike is absorbed too early.
- Put a handful of sunflower seeds in your mouth and bite them all at once, using only your teeth and tongue; this activity requires enough active thinking and tongue movement that you won’t doze off, and the salt in sunflower seeds will invigorate and excite you; Please release the sunflower seed shell slowly and quietly so as not to affect the people around.
Play a game. There are many sites online where you can choose from a wide range of games to play online. Choose a word puzzle, or jigsaw puzzle, racing car, or whatever you like. Spending about 15 to 20 minutes playing a game will wake your mind because playing the game is not heavy or boring. It will be more fun if you choose a game that you are good at.
Practice To Stay Awake
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Try stretching. Stretching and rotating body parts will improve blood circulation and keep you awake. Turning the head/neck for about 20 seconds will also be beneficial.
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Try acupuncture combined with acupressure. Massaging (massage) all of the following will improve body circulation and relieve fatigue: [2] X Research Source :
- Vertex. Gently pat the top of your head with your fingertips or use a head massager.
- Nape.
- Wrist. The area right between the thumb and index finger is the best.
- The area just below the knee.
- Ear lobes.
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Exercise at work. Just because you’re sitting doesn’t mean you can’t use your muscles. So practice right at your desk, or get up from time to time and stimulate blood circulation to keep yourself awake.
- Try simple exercises like jumping jacks, push-ups, sit-ups, and squats. Don’t work out like you’re in a beauty salon; Do just enough exercise to get your blood flowing and avoid letting your co-workers see your weird behavior!
- Stand and walk as much as you can. If you have to sit most of the time, get up every 20 to 30 minutes. If you need the motivation to stand more, consider this: people who sit for less than three hours a day add two years to their lives. [3] X Research Sources
- If you must sit, choose the most uncomfortable chair you can find. Don’t sit on anything that hurts you when you sit for a long time. Make sure your back is straight, and force yourself to sit up straight. Don’t rest your head on anything – whether it’s your hand, a table, or a wall.
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Take a short walk. Many people choose to walk to regain energy. Walking is often thought of as a good form of entertainment, especially when you’re sitting in front of a computer screen all day long.
- Any backlog that you have to bring to a coworker or boss (like signing a check or signing a document), set it aside. When you feel drowsy, reach for the person to sign (or do any other action with the document). When you get back to the table, you’ll be awake again and you’ll be active again.
- Many studies have shown that taking short breaks during work hours improves your productivity. [4] X Research Resources So if you’re worried about a possible delay, don’t stress! Walking around during breaks will help. (You can tell your boss.)
Other Tactics
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Take a nap for a while. If you have time, drinking a cup of coffee (or any caffeinated beverage) right before bed for 15 to 20 minutes will double your alertness. It will take about 20 minutes for the caffeine to kick in, so you won’t have any trouble falling asleep, and you’ll wake up feeling refreshed.
- Sleeping for 20 minutes can activate your right hemisphere [5] X Research Source , and this hemisphere will process and store the information received.
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Regular sleep on time and a healthy diet. The schedule will be of great benefit to your brain. If you go to bed and wake up regularly every day, including weekends, your brain will know when to sleep and will gradually create a habit. Getting enough nutrients also ensures that your body will have enough energy for the whole day without having to take a nap to regain strength.
- How long should you sleep to make sure you’re getting enough rest? Adults need about 7 to 9 hours of sleep each night. [6] X Research Source If you’re pregnant or you’re older, you need more sleep, between 10 and 11 hours.
- Many people recommend that [7] X Research Source you should go to bed with the curtains half open. Early morning sunlight signals your body to slowly make hormones and produce adrenaline, making it easier to wake up.
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Concentrate your willpower. It sounds difficult, but don’t let your brain go into a “drowsy state”. When your brain starts to go blank, think of something, whether it’s a joke, a movie, or anything to keep your brain active. Even thinking about something that upsets you can help. Unless they’re drunk, you’ll never see someone who’s upset suddenly fall back to sleep.
Call someone. Call a friend or cousin or anyone who makes you laugh. A light conversation can also be refreshing and you’ll be ready to go back to work before you know it. Walk around while you’re on the phone. That will keep you active. People often talk more vividly when they walk while talking.
Advice
- Keep enough water in your body. A lack of water can make you drowsy or dizzy, and drinking cold water will help you wake up.
- You can drink cold water or take a cold shower.
- Don’t drink too many caffeinated beverages. They will only give you a sudden sobriety, but after a few hours they will wear off. You will feel ten times more tired.
- Realize that you are not as tired as you think. Often you will find during the day, you fantasize about going to bed as soon as you get home. Did that really happen? For so many of us, when we get off work and go home to enjoy the rest of the day, we’re often awake even when we’re not sleeping. Pay attention to this mental state your brain is creating.
- Distract yourself, instead of focusing on your fatigue, increase your focus on work or something completely different.
- Let the cold water run over your wrists.
- Take a short nap before driving if you are too sleepy or tired.
- Go to bed early. More sleep time equates to less time dozing off at work.
- You can eat a little sugar or salt to keep yourself awake.
- Give yourself a little smack in the face from time to time to help you wake up and never sleep because of the pain.
- Plan what you do every day and you’ll be fine with taking a nap.
- Think of something you want to know or want to learn more about. For example, you might look at tutorials on how to do something, think of anything you’re interested in but not important enough for you to spend time researching, think of a specific topic you want to dig into. research depth.
- Choose your topic and research as much as you can to fit your schedule. When possible, give your full attention to the subject. When you feel you have the right amount of information, write an essay. This will help you remember a lot of what you’ve learned.
- Wake up your face. Pinch or pinch your cheeks. Gently pat around your face. Shake your whole limbs. Make your body more alert. This will keep you awake when you start to feel tired.
Warning
- No matter how awake you think you are, if you feel drowsy while driving, pull over to the curb and take a 20-minute nap.
- Limit caffeine intake to 300 mg or less a day (about 4 to 8 cups of tea) to prevent adverse side effects.
- A lot of the things you do to stay awake get in the way of focusing. What you really need, after all, is a good night’s sleep to function at your best.
- Some people may be allergic to essential oils and scents. Be considerate of your co-workers and make sure they’re okay with your corner or office smelling of essential oils.
- Always sleep 8 hours a night. The best time to sleep is between 10 p.m. and 6 a.m.
X
wikiHow is a “wiki” site, which means that many of the articles here are written by multiple authors. To create this article, 163 people, some of whom are anonymous, have edited and improved the article over time.
There are 7 references cited in this article that you can see at the bottom of the page.
This article has been viewed 16,730 times.
Whether you’ve been partying all night, staying up all night with a new baby, or losing sleep to get work done, now you’re at work and having a hard time keeping yourself awake. You promise yourself you’ll get more sleep, if you can get through the day with your eyes closed without your boss finding out. Falling asleep at work poses a huge risk to your work, and signals a bigger problem in your sleep habits.
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