Caffeinated beverages can indeed prevent drowsiness. But you should be aware of side effects, ranging from cutting sleep time, disrupt the cycle and lowering the quality of your sleep.
Then, how can you can remain "aware of" naturally? There are 12 ways you should try the following:
1. Wake up from the chair and walk around for a while in a popular study, Robert Thayer, Ph.D., a professor at California State University, Long Beach, to learn whether people are more eager to eat candy or fast walking 10 minutes.
Although chewing gum increased energy, an hour later the body will re-tired. While running for 10 minutes to increase the energy up to two hours. That's because when walking, oxygen is pumped through your blood vessels to the brain and muscles.
If you work at a desk, frequently to walk around for a while. Either outside the building during lunch hour or in the building where you work, will make you feel more alert and refreshed.
2. Rest your eyes to avoid fatigue Hanging in front of the computer for long hours can cause eye fatigue. Eyes off the computer screen for a few minutes to make eyes more relaxed.
3. Choose a healthy snack healthy snacks to boost energy for longer, such as: 1. Peanut butter on wheat crackers or celery sticks 2. Yogurt and a handful of nuts or fresh fruit 3. Baby carrots with low-fat cream cheese sauce.
4. talking with colleagues If you do not concentrate, talk to make your mind relax for a moment. "Talk with colleagues about business, politics, or religion. This will be a strong stimulus mainly talks about politics," said Krakow, Medical Director of the Maimonides Sleep Arts and Sciences, Ltd. in Albuquerque.
5. Create a brighter workspace environment with dim lighting trigger fatigue. Studies show bright light can reduce sleepiness and increase alertness.
6. Inhale a deep breath in Interesting to increase blood oxygen levels in the body. This slows the heart rate, lowers blood pressure, and improve circulation, which in turn helps the mental performance and energy.
The idea of breathing exercises is to breathe air into the stomach, not the chest. You can do it on your desk. Sit up straight, try this exercise up to 10 times: * With one hand on your abdomen just below the rib cage and the other on your chest, breathe in through your nose and let your belly push your hand out. Your chest should not move. * Inhale through your lips as if whistling. You can use a hand on your belly to help push air out.
Another technique is to stimulate breathing, is used in yoga to boost energy and increase alertness. How: Pull and rapidly exhale rapidly through the nose. Keep your mouth closed but relaxed. Do this breathing technique with a short time, ie three times of each cycle in one second. Then afterwards, breathe normally. You can do up to 15 seconds for the first time and next to add five seconds each time to do it until it reaches one minute.
7. stop when sleepy when driving "Driving while drowsy same danger with driving under the influence of alcohol," said Siebern. The trick, you can open the windows and turn on loud music. "Replace the position you are driving with someone else or menepilah sleepiness and sleep until gone," said Siebern.
If you are in a long journey, replace the driver's position as often as possible. Stop at least every two hours to walk and get fresh air.
8. Divert the task thoughts stimulated In 2004, Finnish researchers studied people who work the night shift (at 12). They found that monotonous work is as dangerous as it reduces time to sleep and lowered alertness. Try doing different tasks at home or at work while sleepy. Or switch to another task that is more interesting when you feel sleepy.
9. Drinking Water Dehydration can cause fatigue. Make sure you drink plenty of water and eating foods that contain high water content like fruits and vegetables.
10. Napping for a moment lose sleep by Barry Krakow, MD, author of Sound Sleep, Sound Mind: Seven Keys to Sleeping Through the Night, there are two things to remember about naps: Do not nap more than once, or close to your bedtime. "Go to bed between 5 to 25 minutes," said Barry.
Nap time should be six or seven hours before you usually would go to sleep. If you want to break nearly as hours of sleep, rest shorter.
If you need to take a nap at work, better not sleep on the table. Some companies provide for employees' bedroom. Or you can train during the holidays with an alarm clock to make sure you get up on time. "If you can not sleep, rest with closed eyes for 10 minutes or more," said Allison T. Siebern, PhD, from Stanford University Sleep Medicine Center in Redwood City, California.
11. Air noon regulate sleep cycles Try to spend at least 30 minutes a day in the sun naturally. (For people with insomnia, sleep experts recommend for the morning sun shines on the hour). Walk outside to breathe fresh air at once restore your senses.
12. Sports 70 The results of research in 2006 which involved more than 6800 people, experts from the University of Georgia found that more effective exercise increases energy and reduces fatigue during the day instead of taking the drug. Regular exercise also improves sleep quality.
Try exercising for 30 minutes a day. If you decide to train hard in a few days, chances are your energy levels will decline and only recovered in a few hours later. Eat foods that contain protein and carbohydrates within two hours after strenuous exercise to replace the energy lost at the beginning of training. Be sure to complete the exercise several hours before bedtime so that you are sleepy when you try to sleep.
When do need to see a doctor? If you can not stop sleepy, beware! Consult a physician or sleep specialist. Maybe you have sleep disorders such as excessive sleepiness or narcolepsy. If you have difficulty sleeping because of stress or other reasons, cognitive behavioral therapy can help develop good sleep habits and reduce anxiety sleep.
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