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6 Tips on How to Stay Awake

A big meal before bed, too much on your mind, or a crying baby that keeps you up all night: Sometimes it’s impossible to get enough sleep. In the morning, we feel wiped out and sleep deprived, And the thought of a day full of work, meetings and errands can make We break into a cold sweat.

But before you break into that cold sweat, let’s learn about what sleep deprivation is and how you can get through the day when you haven’t gotten enough sleep.

What is sleep deprivation?

Sleep deprivation occurs when your body does not get enough sleep, especially in terms of timing and quality. For adults, seven to nine hours of sleep each night is recommended to avoid feeling tired the next day.(1,2)

The amount of time you spend without adequate sleep can lead to other types of sleep deprivation, such as acute insomnia or chronic sleep apnea.

Acute insomnia refers to sleep deprivation for a short period of time, usually only a few days. But if you’re not consistently getting seven to nine hours of sleep each night, it can lead to chronic sleep deprivation.

Chronic sleep apnea, also called long-term sleep apnea, occurs when a person does not get enough sleep for three months or more.

How do you know if you are sleep deprived?

Besides counting the number of hours of sleep you get each night, there are other ways to tell your body that you’re not getting enough sleep. The most common symptoms of insomnia are drowsiness, inability to concentrate, and mood swings.

But the less sleep you get, the more symptoms you may experience. Other common symptoms of sleep deprivation that you may experience are:

  • Lack of energy
  • Slow thinking
  • Memory problems
  • Poor decision making.
  • Reaction times worsened.

You should always listen to your body and acknowledge your symptoms, and if you suffer from persistent sleep deprivation, it may be time to consult a health care professional.

But if you just had a sleepless night and need to get through the day, Here are six tips (besides classic uppers like coffee) to boost your energy when you’re sleep-deprived.

What to do when you don’t get enough sleep

1. Keep your body hydrated

If you feel tired. In the morning, it’s time to hydrate! When our body is dehydrated, we feel more tired. Always drink a large glass of lukewarm water with a squeeze of lemon juice in the morning. You will see how it really boosts your energy.

Do you know how much water you should drink every day? Enter your data now and find out about your liquid requirement:

2. Take a cold shower.

Here’s another tip to start the day right. Take a cold or contrast shower. (alternate between hot and cold water) To Encourage your circulation. Increased circulation requires higher levels of oxygen in the body, which helps your brain wake up.

If you don’t have access to a shower, You can too Splash cold water on your face or put a cool, wet cloth on your neck. To a similar effect.


After your shower (or throughout the day), rub some peppermint essential oil on your palms, make a little “tent” with your hands and take a few deep breaths. You can massage the remaining peppermint oil into your neck or wrists for a boost of energy!

3. Movement and light help wake you up.

Even if you feel completely Tired after a short night’s sleep, it’s important that you Move enough:

  • Ride your bike to work.
  • Get off the bus or subway one stop earlier and walk the rest.
  • Park your car away from your workplace.

movement It will help you wake up.

Getting enough sunlight can also help.Light helps inhibit the production of the sleep hormone melatonin. While indoors, you can. Make sure your work space is well lit with a good desk lamp or Open the curtains to let the sunlight in.(3)

4. Eat the right foods.

Naturally, it’s tempting to drink tons of coffee when you don’t get enough sleep.; Only Be careful not to overdo it. However, caffeine has a “crash” effect once the energy boost wears off, and much more. It can also make you anxious and irritable.

On On days when you don’t get enough sleep, catch up A refreshing piece of fruit, Drink more wateror For selection Foods rich in protein. Foods like almonds or cashews, yogurt, chicken, or fish are just a few things that can provide your body with much-needed energy.

It must be avoided. Large meals that force your body to use a lot of energy to digest. Fast food such as burgers and fries or foods high in carbohydrates don’t go For you in days like this.

do you know…

… that chewing gum helps relieve sleep? This was the result of an American study on the impact of chewing on mindfulness..(4)

5. Recharge with a power nap.

Maybe you can. Take a power nap During your lunch break. Studies show that a Short naps during the day Helps you recharge. Batteries. Make sure you don’t rest for more than 20 minutes.; In other case You will be more tired than before.(5)

6. Add variety to your day.

When you haven’t gotten enough sleep, you can. Not able to concentrate or feel Very productive the next day. So if you can, do things that are easy to manage and don’t require a lot of thought.

If you still have important tasks that need your attention to handle, it’s a good idea to try breaking a large task into smaller, more manageable tasks. It’s easy to focus for a short period of time and can still help you complete the tasks you need to.

In short: try to get enough sleep.

While it may be normal to lose a few hours of sleep now and then, remember to check in with yourself and listen to your body if you experience symptoms of sleep deprivation. With our six natural ways to stay awake, you may find short-term relief so you feel more energized, but The best way to treat insomnia is to get enough sleep every night.


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