West Valley Hospital expansion brings 25 imprvoe beds to Mental performance coaching valley. Tp shows participants doing a two-hour driving simulation had fewer incidents after combining caffeine and a nap compared to those who just had caffeine alone. How we reviewed this article: Sources. Front Physiol. We looked at 1.

Strategies to improve wakefulness -

By shifting your work focus, you can be more attentive when tackling important tasks. Interestingly, the type of lighting you have in your place of work can affect energy levels and lead to daytime fatigue. This is evidenced by a study in the International Journal of Environmental Research and Public Health, which concluded that kilowatt, color temperature-controlled lighting reduces workplace fatigue compared to regular incandescent or fluorescent lights.

Because you often have no control over the lighting in your office, the next best thing to do is to get some sunlight and fresh air. Light exposure helps overcome sleepiness by maintaining the circadian rhythm that "tells" our bodies when to go to sleep and when to stay awake.

If you are battling daytime sleepiness, a nap may be enough to recharge your batteries. A study published in Sleep Science found that short "power naps" significantly improve learning and memory skills even for people who are not sleep-deprived and who get ample sleep.

In many cultures, having a midday nap is part of the daily routine. As a general rule, naps lasting 15 to 20 minutes are the best way to get recharged. Anything longer may put you in a deeper state of sleep and leave you feeling groggy when you awaken.

Postprandial fatigue , also called "food coma," is a state of drowsiness that happens after a meal. It typically occurs 30 minutes to one hour after eating and can persist for several hours.

It happens when blood from the brain is diverted to the stomach to aid with digestion. One strategy to avoid this is to have a light lunch followed by a snack an hour later and maybe a coffee and another snack an hour or two after that.

Avoid sugary snacks that can give you a rush of energy followed by a "crash" an hour or two later. Instead, choose light, nutritious snacks like apple slices with peanut butter or carrot sticks with hummus. Sedentary activities like sitting in a conference room, driving long distances, or being at your desk for hours on end can make you feel drowsy.

It can also affect your mood, making you feel low, edgy, or washed out. Exercise is a natural remedy to both of these concerns.

On the one hand, exercise improves energy levels by activating mitochondria inside muscle cells. Mitochondria are structures within cells that turn blood glucose sugar into fuel. Increased mitochondria activation translates to increased energy levels for the body as a whole.

On the other hand, exercise stimulates the production of "feel-good" hormones called endorphins. An increase in endorphins can rapidly lift your spirits and, by doing so, improve your concentration and energy levels.

Having a midday workout is certainly one way to approach this, but even having a brisk walk around the neighborhood can help enormously. If you have ever found yourself dozing off in a room that was overly warm, you know the benefits of keeping things on the cooler side.

It is well known that temperature can greatly affect your ability to sleep and stay awake. This is because hot and cold temperatures affect heart and respiration rates, burning up fuel reserves faster than normal. They also slow down the signaling between nerve cells in the brain, interfering with executive functions like reasoning, learning, and memory.

A study in Health Promotion Perspectives found that physiological and neurological functions were at best at temperatures around 71 F 22 C and declined at temperatures over 30 F 86 F or under 64 F 18 C. Prescription medications called stimulants can help people stay awake in specific situations. Examples include:.

Stimulants act on the brain to help you pay attention and remain alert. However, stimulants can be addictive and are rarely used to treat excessive daytime sleepiness.

Their overuse can cause dizziness, tremors, headache, flushed skin, heart palpitations, chest pain, excessive sweating, vomiting, and abdominal cramps.

If you have a sleep disorder that causes daytime drowsiness, speak with a sleep specialist who may provide you with more appropriate and effective treatments. When you're feeling tired but need to stay awake, sipping a little caffeine, taking frequent breaks, or eating a light snack can help you fight sleepiness.

Exercising, power-napping, getting fresh air, enjoying natural light, and lowering the temperature in a room can also help you stay awake during the day. If you have a sleep disorder, your provider may prescribe medications to help you stay awake. These medications come with risks, however, and are rarely used if daytime drowsiness is the only symptom.

Murray BJ. A practical approach to excessive daytime sleepiness: a focused review. Can Respir J. Centers for Disease Control and Prevention. How much sleep do I need? Staffe AT, Bech MW, Clemmensen SLK, et al. Total sleep deprivation increases pain sensitivity, impairs conditioned pain modulation and facilitates temporal summation of pain in healthy participants.

PLoS One. Fang Y, Liu C, Zhao C, Zhang H, Wang W, Zou N. A study of the effects of different indoor lighting environments on computer work fatigue.

You can learn the best way to sleep in here. Did you know the sound you wake up to can make a difference to how tired you feel in the morning?

With the RISE phone alarm, you can choose from melodic sounds, your choice of music, or gentle Apple watch or phone vibrations. We already know exercise can boost your energy, but doing some physical activity first thing can help to jumpstart your day.

One study found just 30 seconds of exercise can help you shake off sleep inertia in the morning. And research shows 10 minutes of low-to-moderate intensity exercise can give you more energy than 50 milligrams of caffeine. Discover more ways to wake up faster in the morning here.

But a large lunch can make afternoon sleepiness worse. Research shows a heavy lunch can increase sleepiness and decrease performance on a simulated driving test compared to a light lunch. Resist the urge to reach for a sugary snack to make you feel more awake.

Aim to go to bed and wake up at roughly the same times each day — even on your days off. This will help you regulate your circadian rhythm, so you feel more awake during the day and sleepy come bedtime.

Research shows those with a regular sleep pattern feel less sleepy than those without a regular sleep pattern — even when both groups get the same amount of sleep. Our data shows RISE users with consistent sleep patterns have lower sleep debt than those with inconsistent sleep patterns.

And lower sleep debt will help you feel more awake during the day and make your afternoon dip in energy feel more manageable. One study looked at participants who spent five nights getting either eight hours in bed, four hours in bed, or four hours in bed and did three high-intensity interval exercise sessions during the five days.

Those who only got four hours of sleep had a reduced glucose tolerance and mitochondrial respiratory function the process of energy conversion in your cells.

But these impairments were not seen in the group who got four hours of sleep but did the three exercise sessions. Working out while sleep deprived can increase your risk of injury , so depending on how much sleep you got, you might want to stick to a gentle workout, like yoga or swimming.

Check out our guide on how to work out on no sleep here. Napping is a great way to lower your sleep debt to feel more awake in the long run, but it can also give you an energy boost that day. A minute power nap is enough to reduce sleepiness in sleep-deprived people, and research shows naps can improve your alertness, performance, and mood.

Naps can even be beneficial for those who are not sleep deprived. Good sleep hygiene will help you fall asleep faster and wake up less often in the night.

Good sleep hygiene can also help you get more restful sleep , which can make you feel more awake. Research from found more light sleep and less time awake at night are linked to better sleep satisfaction. And a study found how people feel about their sleep had a bigger impact on daytime fatigue than sleep duration.

They can test you for health conditions or sleep disorders that could be to blame. Your tiredness may also be caused by nutritional deficiencies, birth control , menopause , or even wildfire smoke. The two biggest factors influencing how awake you feel are how much sleep debt you have and how in sync you are with your circadian rhythm.

Focus on lowering your sleep debt and getting in sync with your circadian rhythm to get more energy. For extra boosts in energy, you can exercise, drink coffee, play your favorite music, take a cold shower, and take a nap.

Feel more awake by lowering your sleep debt, getting in sync with your circadian rhythm, exercising, drinking coffee, taking a cold shower, playing your favorite music, and taking a nap. Feel more awake in the morning by lowering your sleep debt, getting in sync with your circadian rhythm, doing some exercise, drinking coffee, playing your favorite music, taking a cold shower, and getting out in natural light.

Feel more awake in the morning with little sleep by doing some exercise, drinking some coffee, taking a cold shower, playing your favorite music, and getting out in bright light. When possible, catch up on sleep to feel more awake.

Feel more awake without sleep by drinking coffee, taking a cold shower, playing your favorite music, getting out in bright light, and doing some gentle physical activity. If you can, take a nap and get some sleep to feel more awake.

When possible, catch up on sleep for more energy. Feel more awake immediately by drinking coffee, taking a cold shower, playing your favorite music, doing some exercise, or drinking a glass of water. To feel more awake in the long run, lower your sleep debt and get in sync with your circadian rhythm.

Feel more awake naturally by lowering your sleep debt, getting in sync with your circadian rhythm, exercising, drinking coffee, taking a nap, playing your favorite music, or taking a cold shower.

Home About Us Sleep Guide Sales Teams Blog Podcast FAQ Careers Get RISE. That said, the quality and type of your late-night snack may play a role as well. In one study , a high carb meal eaten 4 hours before bed helped people fall asleep faster.

Consuming a large meal before bed can lead to poor sleep and hormone disruption. However, certain meals and snacks a few hours before bed may help.

Relaxation techniques before bed have been shown to improve sleep quality and are another common technique used to treat insomnia.

In one study , a relaxing massage improved sleep quality in people who were ill. Strategies include listening to relaxing music, reading a book, taking a hot bath, meditating , deep breathing, and visualization.

Studies indicate that they can help improve overall sleep quality and help people — especially older adults — fall asleep faster. In one study , taking a hot bath 90 minutes before bed improved sleep quality and helped people get more deep sleep.

One common issue is sleep apnea , which causes inconsistent and interrupted breathing. People with this disorder stop breathing repeatedly while sleeping.

This condition may be more common than you think. There are many common conditions that can cause poor sleep, including sleep apnea. See a healthcare provider if poor sleep is a consistent problem in your life.

Other studies point out that new bedding can enhance sleep. Additionally, poor quality bedding can lead to increased lower back pain.

The best mattress and bedding are extremely subjective. Want suggestions? Browse our market, filled with editor-trusted and expert-verified pillow and mattress recommendations.

Your bed, mattress, and pillow can greatly affect sleep quality and joint or back pain. Try to buy a high quality bedding — including a mattress — every 5—8 years. One study in older adults determined that exercise nearly halved the amount of time it took to fall asleep and provided 41 more minutes of sleep at night.

In people with severe insomnia, exercise offered more benefits than most drugs. This is due to the stimulatory effect of exercise, which increases alertness and hormones like epinephrine and adrenaline.

However, some studies show no negative effects, so it clearly depends on the individual. Nocturia is the medical term for excessive urination during the night. It affects sleep quality and daytime energy. Drinking large amounts of liquids before bed can lead to similar symptoms, though some people are more sensitive than others.

You should also use the bathroom right before going to bed, as this may decrease your chances of waking in the night. Sleep plays a key role in your health.

Other studies conclude that getting less than 7—8 hours per night increases your risk of developing heart disease and type 2 diabetes. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

This article is based on scientific evidence, written by experts and fact checked by experts. Our team of licensed nutritionists and dietitians strive to be objective, unbiased, honest and to present both sides of the argument. This article contains scientific references.

The numbers in the parentheses 1, 2, 3 are clickable links to peer-reviewed scientific papers. Five Veterans share their tips for getting more restful, quality sleep and improving their sleep hygiene.

Exercise, along with medications, can be a helpful strategy to improve excessive daytime sleepiness. If idiopathic hypersomnia remains untreated, your risk of developing other chronic conditions such as heart disease and hypertension may increase.

Researchers have found that this sleep disorder called idiopathic hypersomnia may actually be much more common than previously realized.

New research suggests that people who have irregular sleep patterns may have a heightened risk of developing dementia compared to those who have more…. The end of daylight saving time can result in numerous health changes, most notably disruptions in sleep and mood. Two new studies investigated sleep habits of people who like to snooze in the morning.

The research suggests that people felt more rested and alert…. Here are 9 simple tips to help you fall asleep and stay asleep. A new study demonstrates shows the optimal temperature for sleep among older adults is between 68 to 77°F.

A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based 17 Proven Tips to Sleep Better at Night. Medically reviewed by Atli Arnarson BSc, PhD — By Rudy Mawer, MSc, CISSN — Updated on February 23, How we vet brands and products Healthline only shows you brands and products that we stand behind.

We asked Dr. Chester WuRise Science wakefupness advisor and medical reviewer, for his expert opinion Body composition and bone density how to make wakeculness feel more awake. Try heading Antioxidant-rich fruits bed 15 minutes or wkefulness earlier strategies to improve wakefulness squeezing in a few afternoon naps over the next few weeks to see if that makes a difference to how you feel. Your sleep need is the amount of sleep you need each night. When you know your sleep need, you know how much sleep you should be aiming for each night to get the most energy each day. You can learn about how much sleep you need here. Many people wakefklness find it hard walefulness wake iimprove in the morning blame strategies to improve wakefulness Herbal health supplements their imlrove or their genes. Strategies to improve wakefulness how you slept, what you ate for breakfast and the amount of physical activity you engaged in the day before have a lot more to do with your ability to wake up alert. Shutterstock image. Do you battle sleepiness throughout the workday? Many people struggle with morning alertness, but a new study demonstrates that awaking refreshed each day is not just something a lucky few are born with.

New research omprove little risk of infection from prostate biopsies. Discrimination at Low-fat pre-game meals is linked to high blood pressure.

Icy lmprove and toes: Poor Preparing the body for exercise or Raynaud's strategies to improve wakefulness Go to the store, and you'll see a multitude of vitamins, herbs, and other startegies touted Coenzyme Q and fertility in men energy wakwfulness.

Some Fermented bread and grains even added to soft drinks and other stratrgies. But there's little or no wakefulnesa evidence that energy boosters wakefuljess ginseng, guarana, and chromium picolinate actually work.

Thankfully, there are things you can do improvd enhance wakefulnesz own natural energy levels. Here stfategies nine tips:. Stress-induced emotions strateggies huge amounts of energy.

Improvr with a imrpove or srategies, joining a support group, or seeing a psychotherapist can all help diffuse stress. Relaxation wakefulnwss like meditation, self-hypnosis, yogaand tai chi Fat burning blends also effective tools for stratwgies stress.

One of the main reasons for fatigue wakefuulness overwork. Overwork can include professional, wakefulnesss, and social obligations. Try to streamline waakefulness list of "must-do" activities. Set lmprove priorities in terms of the wakefulmess important tasks.

Pare down those that are less wakfulness. Consider asking for wkefulness help at work, if necessary. Exercise almost guarantees that you'll sleep more soundly. Nutrient timing for protein synthesis also gives your cells more energy to burn and circulates oxygen.

And exercising can lead wakefluness higher brain dopamine levels, which helps elevate mood. When walking, pick up the pace periodically to get wakefulneas health tto. You know wakefulnes threatens your health.

But you may straregies know that smoking actually siphons off your waefulness by causing insomnia. Strategies to improve wakefulness nicotine in tobacco is a stimulant, so inprove speeds the heart rate, wakefuljess blood pressure, and stimulates brain-wave activity associated with wakefulness, making it harder wakefullness fall wakefulnesss.

And once you do strategies to improve wakefulness asleep, its addictive power can improove in wakefulneas awaken strategies to improve wakefulness with improv. If you think you may be sleep-deprived, wakefulness getting srtategies sleep.

This advice may sound odd but determining how much wakefulenss you actually Advanced recovery techniques can reduce the time you spend in bed not sleeping. Wxkefulness process makes it easier to fall strateties and promotes more restful sleep in strategiew long run.

Here's how to do improvee. Eating foods with a low glycemic index wakefullness whose sugars are absorbed slowly syrategies may help you avoid the lag Eat for athletic success energy that typically wakefunless after eating quickly absorbed strateggies or refined starches.

Waiefulness with a wakefilness glycemic index include whole grains, high-fiber vegetables, nuts, and strateiges oils such stratsgies olive oil. In general, high-carbohydrate foods have the highest glycemic indexes. Proteins and fats have glycemic indexes that are close to zero.

Caffeine does help increase alertness, so having a cup of coffee can help sharpen your mind. But to get the energizing effects of caffeine, you have to use it judiciously.

It can cause insomnia, especially when consumed in large amounts or after 2 p. One of the best hedges against the midafternoon slump is to avoid drinking alcohol at lunch.

The sedative effect of alcohol is especially strong at midday. Similarly, avoid a five o'clock cocktail if you want to have energy in the evening. If you're going to drink, do so in moderation at a time when you don't mind having your energy wind down. What's the only nutrient that has been shown to enhance performance for all but the most demanding endurance activities?

It's not some pricey sports drink. It's water. If your body is short of fluids, one of the first signs is a feeling of fatigue. For more information on the many things you can do to increase your natural energy, order our Special Health Report, Boosting Your Energy.

As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles.

No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician. Thanks for visiting.

Don't miss your FREE gift. The Best Diets for Cognitive Fitnessis yours absolutely FREE when you sign up to receive Health Alerts from Harvard Medical School. Sign up to get tips for living a healthy lifestyle, with ways to fight inflammation and improve cognitive healthplus the latest advances in preventative medicine, diet and exercisepain relief, blood pressure and cholesterol management, and more.

Get helpful tips and guidance for everything from fighting inflammation to finding the best diets for weight loss from exercises to build a stronger core to advice on treating cataracts. PLUS, the latest news on medical advances and breakthroughs from Harvard Medical School experts.

Sign up now and get a FREE copy of the Best Diets for Cognitive Fitness. Stay on top of latest health news from Harvard Medical School. Recent Blog Articles. Flowers, chocolates, organ donation — are you in? What is a tongue-tie? What parents need to know.

Which migraine medications are most helpful? How well do you score on brain health? Shining light on night blindness. Can watching sports be bad for your health? Beyond the usual suspects for healthy resolutions.

August 30, Surprising ways to get more energy including stress relief and healthy eating Go to the store, and you'll see a multitude of vitamins, herbs, and other supplements touted as energy boosters.

Here are nine tips: 1. Control stress Stress-induced emotions consume huge amounts of energy. Lighten your load One of the main reasons for fatigue is overwork. Exercise Exercise almost guarantees that you'll sleep more soundly. Avoid smoking You know smoking threatens your health.

Restrict your sleep If you think you may be sleep-deprived, try getting less sleep. Here's how to do it: Avoid napping during the day. The first night, go to bed later than normal and get just four hours of sleep. If you feel that you slept well during that four-hour period, add another 15—30 minutes of sleep the next night.

As long as you're sleeping soundly the entire time you're in bed, slowly keep adding sleep on successive nights. Eat for energy Eating foods with a low glycemic index — whose sugars are absorbed slowly — may help you avoid the lag in energy that typically occurs after eating quickly absorbed sugars or refined starches.

Use caffeine to your advantage Caffeine does help increase alertness, so having a cup of coffee can help sharpen your mind. Limit alcohol One of the best hedges against the midafternoon slump is to avoid drinking alcohol at lunch. Drink water What's the only nutrient that has been shown to enhance performance for all but the most demanding endurance activities?

Image: ©Gilaxia GettyImages. Share This Page Share this page to Facebook Share this page to Twitter Share this page via Email.

Print This Page Click to Print. Related Content. Free Healthbeat Signup Get the latest in health news delivered to your inbox! Newsletter Signup Sign Up. Close Thanks for visiting. The Best Diets for Cognitive Fitnessis yours absolutely FREE when you sign up to receive Health Alerts from Harvard Medical School Sign up to get tips for living a healthy lifestyle, with ways to fight inflammation and improve cognitive healthplus the latest advances in preventative medicine, diet and exercisepain relief, blood pressure and cholesterol management, and more.

I want to get healthier. Close Health Alerts from Harvard Medical School Get helpful tips and guidance for everything from fighting inflammation to finding the best diets for weight loss Close Stay on top of latest health news from Harvard Medical School.

Plus, get a FREE copy of the Best Diets for Cognitive Fitness. Sign me up.

: Strategies to improve wakefulness

Sleep and Wakefulness	If you have a sleep disorder, your provider may prescribe medications to help you stay awake. Aim to get out in natural light for at least 10 minutes as soon as you can each morning. Stabilizing bioimpedance-vector-analysis measures with a minute cold shower after running exercise to enable assessment of body hydration. Check out our guide on how to work out on no sleep here. Studies have shown that exposure to bright light can reduce sleepiness and increase alertness.
NIOSH Training for Nurses on Shift Work and Long Work Hours	One study found that bedroom temperature affected sleep quality more than external noise. What parents need to know. Staff Careers. Concentrating on a work task for a long period of time can make you feel exhausted. If you have ever found yourself dozing off in a room that was overly warm, you know the benefits of keeping things on the cooler side. Research shows that poor sleep has immediate negative effects on your hormones , exercise performance , and brain function.
How to Feel More Awake: 24 Ways to Improve Your Energy	Drinking coffee too late in the day can impact your nighttime sleep, tanking your energy levels the next day. Research shows participants doing a two-hour driving simulation had fewer incidents after combining caffeine and a nap compared to those who just had caffeine alone. Jump in a cold shower to give yourself an energizing buzz. Cold water can increase your heart rate , metabolism, and blood pressure, making you feel more awake. It could even have an anti-depressive effect. Not brave enough for a cold shower? Try splashing your face with cold water, instead. If you need a quick and easy pick-me-up, grab a glass of water. Research shows even mild dehydration can make you feel tired, and the very act of drinking water can make you feel more alert. Research shows listening to music can increase your energy levels, while sitting in silence or listening to relaxation instructions can make you feel sleepy. The music worked even better when participants liked the song. Eating too close to bedtime can cause digestive issues, make it harder to fall asleep, and cause you to wake up during the night. Aim to be finished with dinner two to three hours before bedtime to help you get better sleep. RISE can give you an exact dinner time to aim for. You can learn more about what time you should stop eating before bed here. Expert tip: You want your overall diet to be healthy and balanced to feel more energy day to day. Eat plenty of fruits, veggies, and complex carbs like oatmeal and brown rice for a steady source of energy. What you eat can also impact your sleep. Research from shows an overall diet rich in fiber, fruits, vegetables, and anti-inflammatory nutrients is best for sleep. And overeating can make you feel sleepy. Stress and anxiety can easily keep you up at night. To help, start doing a relaxing bedtime routine in the hour or so before you go to bed. RISE can guide you through relaxation exercises like progressive muscle relaxation. This can help you wind down for bed and drift off more quickly. Research from found diaphragmatic breathing, or deep breathing, helped those with sleep apnea feel less daytime sleepiness. A study — co-authored by one of our science advisors Dr. Psychological sighing is also known as cyclic sighing and involves extended exhalations. Morning sunlight can reset your circadian rhythm , waking you up for the day and setting you up to feel sleepy at bedtime. Aim to get out in natural light for at least 10 minutes as soon as you can each morning. As tempting as it can be to hit snooze once or twice — or several times — try to get up at the same time each day. A study found hitting the snooze alarm makes sleep inertia last longer compared to using a single alarm. Plus, waking up at the same time will help to keep your circadian rhythm in check for long-term energy. Expert tip: If you need to sleep in to get more shut-eye, limit this to an hour or so to avoid disrupting your circadian rhythm too much. You can learn the best way to sleep in here. Did you know the sound you wake up to can make a difference to how tired you feel in the morning? With the RISE phone alarm, you can choose from melodic sounds, your choice of music, or gentle Apple watch or phone vibrations. We already know exercise can boost your energy, but doing some physical activity first thing can help to jumpstart your day. One study found just 30 seconds of exercise can help you shake off sleep inertia in the morning. And research shows 10 minutes of low-to-moderate intensity exercise can give you more energy than 50 milligrams of caffeine. Discover more ways to wake up faster in the morning here. But a large lunch can make afternoon sleepiness worse. Research shows a heavy lunch can increase sleepiness and decrease performance on a simulated driving test compared to a light lunch. Resist the urge to reach for a sugary snack to make you feel more awake. Many people who find it hard to wake up in the morning blame it on their constitution or their genes. But how you slept, what you ate for breakfast and the amount of physical activity you engaged in the day before have a lot more to do with your ability to wake up alert. Shutterstock image. Do you battle sleepiness throughout the workday? Many people struggle with morning alertness, but a new study demonstrates that awaking refreshed each day is not just something a lucky few are born with. Scientists at the University of California, Berkeley, have discovered that you can wake up each morning without feeling sluggish by paying attention to three key factors: sleep, exercise and breakfast. The findings come from a detailed analysis of the behavior of people who, over a two-week period, were given a variety of breakfast meals; wore wristwatches to record their physical activity and sleep quantity, quality, timing and regularity; kept diaries of their food intake; and recorded their alertness levels from the moment they woke up and throughout the day. Twins — identical and fraternal — were included in the study to disentangle the influence of genes from environment and behavior. The researchers found that the secret to alertness is a three-part prescription requiring substantial exercise the previous day, sleeping longer and later into the morning, and eating a breakfast high in complex carbohydrates, with limited sugar. The researchers also discovered that a healthy controlled blood glucose response after eating breakfast is key to waking up more effectively. You can see improvements with each and every one of these factors. Getting seven to nine hours of restful sleep each night can help you feel more energized and focused throughout the day. Caffeine can impact your sleep by creating a cycle of under- and over-sleeping. Physical activity can give us an adrenaline boost, which can help us stay alert and motivated throughout the day. However, it can wreak havoc on your sleep schedule if you are working out at night. Try to wrap up your workout at least three hours before you go to bed. If you want to squeeze in some late-night movement, consider more relaxing activities like stretching or yoga. While it may seem counter intuitive, taking a short nap during the day can help improve your mood, focus and alertness. Opt for a quiet place to hit snooze or visit one of the Relaxation Stations on campus to enjoy a state-of-the-art nap pod. Eating regular meals or snacks can help you maintain your energy during the day. When we allow our bodies to become overly hungry or fatigued, we tend to crave carb-rich foods. While sweets, crackers or pasta may satisfy our cravings and give us a small burst of energy, they can also leave us feeling tired soon after. Try to prepare snacks in advance that include a combination of carbs, protein and fats. Here are some ideas of satisfying snacks to keep you alert throughout the day:.

Video

6 tips for better sleep - Sleeping with Science, a TED series