Learn The Best Techniques To Stay Alert All Day Long!

Do you have a hard time staying awake in the afternoon at work

? This is common for so many office workers, and it is often difficult to stay awake and work your hardest when you are drowsy in the afternoon. Fortunately, there are a few techniques that you can use to fight this fatigue!

Wake Up

Yes, your level of energy throughout the day starts with the way that you wake up each morning. Instead of sleeping in to your hearts content, try to get up at the same time every day and immediately expose yourself to light. This will enable the circadian rhythms of your body, which are regulated by your master body clock. If your body is not exposed to light, your sleep-wake cycle will be delayed by 12 minutes every day to perform on a 24.2 hour rhythm as opposed to a 24 hour day. This means that your body will start to naturally push your bedtime later, and if you still get up at the same time every morning, you will be exhausted. To keep your circadian rhythms in check on a 24 hour clock, try to get 30 minutes of light exposure first thing in the morning, even when you have slept in on a Saturday. An easy way to do this is to stroll for a half hour outdoors in the morning or even have breakfast by a large, sunny window.

Eat

Instead of loading up on carbohydrates, focus on your protein in the morning. Carbohydrates offer quick energy, but they will cause you to become tired if you eat too much. It is best to reduce your daily intake of carbohydrates to 150 g, which could include two servings of fruit, five servings of vegetables, and three to four servings of whole grains.

Drink Coffee

Many people make the mistake of overloading on their cuppa Joe first thing in the morning, but it pays to split up your coffee consumption. As we were talking about the mid-afternoon slump above, the best way to beat this afternoon fatigue is by drinking a half cup or a full cup of coffee in the late afternoon. This is according to James K. Wyatt, PhD, Director of the Sleep Disorders Service and Research Center at Rush University Medical Center. He states that drinking coffee in the afternoon will give you more energy, and it will also block adenosine, a chemical in the brain that induces drowsiness and often accumulates in the afternoon.

As a rule of thumb, if you are highly caffeine sensitive, it is best to enjoy your coffee earlier in the afternoon so that you do not have trouble sleeping at night. If you are caffeine sensitive or have a difficulty sleeping, physicians recommend to stop drinking coffee for six hours before you go to bed to have a full night of rest.

by: Mark Ramos

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