How to overcome sleepiness

Your daily activities  filled with activity as there is no word stop? every night you go to bed too late so it is difficult to wake up early in the morning? how do you do to keep awake is by drinking energy drinks or coffee?oh,  well think again this activity . Energy from caffeine can actually protect you awake getting more than 8 hours, caffeine can also reduce your sleep time, alter the normal stages of sleep, and lower the quality of your sleep.

So you can be refreshed on the your activities without having dependency with coffee or other substances, do try these tips below:

1. Moving from place to sit and be active

Within the study, Robert Thayer, PhD, professor of california state university, long beach, trace out the comparative efficacy of a candy bar or walk the 10 minutes to make make a person more so awake. although candy bar can provide a quick boost of power, the participants actually become more tired and reduced energy an hour after that. during the 10-minute walk along the 2-hour increase energy. article, foot pumps blood into the blood vessels, brain, and muscles.

2. siesta

There are two things about naps to keep in mind: do not do it more than once a day and do not do it too close to bedtime. "Take a nap should be between 5-45 minutes," says Barry Krakow, MD, author of Sound Sleep, Sound Mind: 7 Keys to Sleeping Through the Night. It would be better if you sleep during the 6-7 hours before your bedtime. If you do have to take a nap near the time of your night's sleep, do it with a short duration. If you feel the need to take a nap at work, do it at the break, and use the alarm to wake you up if needed, make sure the time you do not interfere with nap time employment. If you can not take the time to take a nap, sit with your eyes closed for 10 minutes is enough.

3. Breaks eye to prevent tired

Staring at the same point can cause eye strain and worsen the drowsiness and fatigue. You look away from the monitor for a few minutes periodically to relax your eye muscles.

4. Healthy snacks to add energy

Sweets can provide a boost of energy followed by fatigue when the blood sugar levels are low which produces fatigue. Healthy snacks, such as peanut butter on whole wheat kracker or celery sticks, nuts or yogurt with fresh fruit and baby carrots with low-fat cream cheese.

5. chatting

If you feel sleepiness plagued start, try to start a conversation to activate your brain. Try to chatting about things that suit your interests, or things of controversy lately.

6. Add lighting

Dim lighting will further aggravate drowsiness. Studies show that exposure to bright light can reduce sleepiness. Try to increase the level of lighting in your office.

7. Taking a deep breath

Breathing deeply will increase the level of oxygen in the blood. This will slow the heart rate, lowers blood pressure, and improving circulation, helps performance and mental energy. Drag and exhale regularly for a few minutes.

8. Swap jobs to stimulate the mind

In a study conducted in Finland in 2004, the researchers found that respondents who work 12 hours a night tasks that are tedious, as dangerous as lack of vigilance. Try to replace the occasional task to stimulate your brain's performance.

9. Drink plenty of water

Dehydration can cause fatigue. Make sure you get enough fluids and eat enough foods that contain lots of water, such as fruits and vegetables.

10. sunshine

Our circadian rhythms regulate our sleep cycle, which is affected by daylight. try to make time to spend at least 30 minutes in 1 day in the sunny outdoors. experts recommend for sleep so spent 1 hour in the sun / day if you are a sufferer of insomnia.

Okay that's a few steps to reduce sleepiness, may be useful and good luck.