It’s common to see information on how to sleep better at night, but rarely do you come across helpful tips to keep you awake during the day. Excessive fatigue can indicate a larger medical problem. Or, it could simply mean you’re tired. Regardless, here are some helpful tips to keep you awake all day long!

1. Work in Bright Environment

One of the times you feel sleepiest is when you’re working. Sitting in front of a computer all day isn’t exactly the most exciting thing to do. Especially if your job is on the boring side. To help prevent yourself from dozing off throughout the day, try working in a bright environment. Either sit near a window or turn on some lights. Your brain associates light with being awake. If you’re used to working away in the dark, it’s no wonder you feel tired. Your brain probably thinks it’s time for bed.

young woman sitting at her computer, drinking coffee during the day

2. Stay Hydrated

Although a cup of coffee can give you an energy boost, so can a glass of water. Staying hydrated can prevent fatigue. It can also fill up your bladder which means you have to get up from your desk more often to go to the bathroom. This can also help wake you up.

3. Go For a Walk

On the subject of getting up to go to the bathroom, any type of movement can help keep you awake during the day. If you’re feeling especially tired, try going for a short walk. The fresh air, daylight, and activity will help wake your body up. If you don’t have time to take a walk outside or the weather is bad, try walking around your home or office. Using a standing desk can also help you beat fatigue during the day when you’re working.

4. Take Activity Breaks

You might be falling asleep during the day simply due to boredom. Doing the same activity and sitting or standing in the same position for too long can make your body get too comfortable and feel tired. By switching to a new activity or taking a break, you can renew your energy to continue your tasks.

5. Drink Caffeine Early in the Day

Jump starting your day with caffeine can help you feel energized and alert, ready to take on the day. It’s important to only consume caffeine early in the day though because if you drink it too late, it can interfere with your sleep.

6. Don’t Forget to Eat

When your blood sugar drops, you can begin to feel fatigued. Make sure to not skip meals and to keep healthy snacks handy to keep you energized throughout the day. Look for foods with a mix of carbohydrates, protein, and healthy fats. Some snack ideas include peanut butter and whole wheat crackers, yogurt and granola, fruit and nuts, and baby carrots and cheese.

Eating foods or drinks high in sugar can lead to sugar crashes and it’s best to avoid these if you want to stay awake.

7. Listen to Music

Sometimes putting on fast-paced and loud music can help you stay awake and even increase your energy level. Wear headphones so you don’t disturb the people around you.

8. Go to Bed Earlier

This one might be obvious, but if you find yourself dozing off every day, you should probably go to bed earlier. You can wear an activity tracking watch or use an app on your phone to roughly estimate how much you’re sleeping at night and how many times you wake up. It’s recommended that adults sleep at least seven to nine hours per night. If you’re sleeping this much and still feeling tired, there might be something else going on.

9. Sleep in a Quiet Environment

If you’re sleeping with the TV on, while listening to music, or you live in a noisy area, these noises can disturb your sleep. Try wearing earplugs or listening to white noise to drown out any distracting sounds so you get undisturbed sleep.

10. Stick to a Sleep Schedule

When you don’t stick to a consistent sleep schedule, it can be difficult to get the right amount of sleep every night. It can also make it more difficult for your body to wake up when it needs to. Try sticking to a consistent sleep schedule even on the weekend. The more consistent you are, the more awake you’ll feel during the day.

11. Avoid Drinking and Smoking Before Bed

Drinking alcohol or smoking cigarettes before bed can interrupt your quality of sleep. Alcohol interrupts the REM cycle and cigarettes contain nicotine which is a stimulant. Avoiding these substances before bed can help you sleep better and therefore feel more awake during the day.

12. Get a Blood Panel Done

If you feel tired all the time, it might be an underlying health problem like hypothyroidism. Visit your doctor to get a blood panel to find out if you have any health problems that might be causing your fatigue. If they do find something, your doctor will provide you with medication that will help.

13. Get Sleep Apnea Treatment in Rochester

The last way to feel more awake during the day is by getting sleep apnea treatment. If you suffer from loud snoring, morning headaches, coughing or choking in your sleep, and daytime fatigue, you might have sleep apnea. Sleep apnea interrupts the REM cycle repeatedly throughout the night because it causes you to stop breathing. When you can’t stay in a deep sleep, you won’t feel energized during the day.

The best way to find out is by taking a sleep test. Once you receive a diagnosis, our Rochester dentists can provide you with oral appliance therapy. Oral appliances hold your airway open so that you don’t wake up repeatedly throughout the night to catch your breath. The end result is feeling much more awake during the day.

If you think you have sleep apnea or want to explore your sleep apnea treatment options in Rochester, please contact Rochester Advanced Dentistry at (248) 656-2020 to book an appointment.