How to Stay Awake

Guide Note How to Stay Awake will show you a variety of techniques aimed at increasing your energy level and reducing fatigue.

Table of Contents

• Introduction
• Dangers of Sleep Deprivation
• Sleep
• Caffeine
• Energy Drinks
• Water
• Movement
• Breathing
• Environment
• Accupressure
• Aromatherapy
• Food
• Conclusion
• References

Stay Awake Tips

1. Monotony will make you tired.
2. Get plenty of rest.
3. Eat right and drink plenty of water.
4. Adjust your environment.
5. Movement stimulates.

• by Darcy Logan

Introduction

• Be it a boring meeting, a class lecture or last minute deadline, there are times you need to stay awake. Of course, this is not always easy. Read on to learn tips on how to increase your energy level and reduce fatigue.
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The Dangers of Sleep Deprivation

(Creative Commons photo by ohsoabnormal)

• Staying awake for long periods of time has a negative effect on the mind and the body. It is so dangerous that the The Guinness Book of Records removed the world record for staying awake from the book in 1989 because they felt it was harmful to people's health.¹

1. Sleep deprivation can increase levels of stress, anxiety, depression and willingness to take risks.²
2. Sleep deprivation lowers leptin levels, which tells your brain that you are hungry even when you're not.³ Many scientists believe that long-term sleep deprivation can cause obesity.⁴
3. Sleep deprivation can be dangerous. It has been linked as a partial cause for Three Mile Island, the Challenger disaster, the Chernobyl nuclear reactor meltdown, the Exxon Valdez oil spill and the 1984 Gas Leak in Bhopal, India which killed over 3,000 people.⁵
4. Never drive when you are tired. According to DrowsyDriving.org, about 100,000 car crashes are caused by driver fatigue each year, causing approximately 1,550 deaths, 71,000 injuries and $12.5 billion in damages.⁶
   1. Driving when you are tired is as bad or worse than driving while intoxicated.
   2. After being awake for 17 to 19 hours, your driving performance is about the same as if you had an alcohol level of .05.⁷

Sleep

(Creative Commons photo by Ernst Moeksis)

• While it might seem obvious, getting a good night's sleep or taking a fifteen minute nap can help you stay awake.

1. Although the exact amount varies based on the individual, the average adult needs about 7-9 hours of sleep each night. Teenagers need more, about 8 1/2-9 1/2 hours each night.⁸
2. Take a 15 to 20-minute power nap.⁹ Sleeping longer than 20 minutes can leave you drowsy because you enter your regular sleep cycle.¹⁰
3. Take a caffeine nap. A caffeine nap is a 15-minute nap that is taken after drinking a cup of coffee or other source of caffeine. By the time you are finished napping, the caffeine will be working. ¹¹

Caffeine

(Creative Commons photo by Terry Johnston)

• Caffeine is a central nervous stimulant found in most soft drinks, coffees, teas and energy drinks. It is also available in tablet and chewing gum formats. Caffeine effects everyone differently and affects people who regularly consumes it less than others.

1. Caffeine can be more effective than napping in making you more alert.¹²
2. Caffeine can be addicting and cause withdrawal symptoms such as headaches, anxiety, fatigue and depression.¹³
3. Caffeine levels vary depending on the brand and drink. For example, a cup of brewed coffee can have any where from 80-135 mg of caffeine.¹⁴ Here is the caffeine levels in 8 ounces of some other popular drinks:¹⁵

Energy Drinks

• Energy drinks, such as Red Bull, Venom, Adrenaline Rush, 180, ISO Sprint and Whoopass contain large doses of caffeine along with other stimulating substances such as B vitamins, ephedrine, guarana, taurine, ginkgo biloba and ginseng.¹⁶

1. Caffeine levels within energy drinks vary greatly. Some have almost no caffeine, while others have almost 200 mg of caffeine.¹⁷ Most average between 70 to 80 mg of caffeine.
2. The energy drink Red Bull has been banned in France, Denmark and Norway because of concern over health risks.¹⁸

Water

• Water can help keep you awake in two different ways: externally and internally.

1. Splashing cold water on your face and pulse areas can help refresh you.¹⁹ For better results, consider taking a cold shower.
2. Drink plenty of water. Dehydration will reduce your blood volume, which can make you feel tired. Dehydration can reduce blood volume, which leads to feelings of fatigue. ²⁰ Drinking plenty of water will also increase your need to go to the restroom, a feeling that will also help you stay awake.

Movement

(Creative Commons photo by Shayan Sanyal)

• Movement is one of the best ways to energize yourself and stay awake because sitting in the same position for a long time can cause fatigue.

1. Take frequent breaks—at least every two hours or 100 miles (if you are driving).²¹ Exercise during these breaks to help energize your body.
2. Exercise at your desk to keep your blood moving. Don't sit in the same position for extended periods of time. Move your head, arms, legs and body.
3. Take notes.¹⁹ Not only will you have a record of what occurred, but it will help you stay focused.
4. Chewing gum can create enough movement to help you stay awake.¹⁹
5. Certain yoga exercises, including the Warrior poses, have been known to reduce fatigue and increase energy levels.^{22 23}

Breathing

• Deep breathing helps reduce stress, a source of fatigue, and increases the level of oxygen in the blood. Techniques can be as simple as inhaling for five seconds, holding your breath for four seconds and exhaling for four seconds.²⁴ You can also try more elaborate techniques which require different positions.²⁰

Environment

(Creative Commons photo by Maria Boismain)

• A dark, quiet, warm room can make you feel sleepy. Counteract this by adjusting your environment to help you stay awake.

1. Turn up the air conditioning.¹⁹ Cool air naturally stimulates the body.
2. Turn on the radio or play music. Listening to music that has a fast beat (think rock or pop) or a controversial talk radio program will help you stay awake.^{19 21}
3. The brighter your room is the more awake you will feel.²¹
4. Find a friend to join you.¹⁰ Not only will the company keep you awake, but the friend will be able to prod you if you start falling asleep.

Accupressure

(Creative Commons photo by Valentina Powers)

• Acupressure is a method where pressure is applied to various points of the body. It is similar to acupuncture, but does not use needles.²⁵

1. You may think that we're pulling your leg, but pulling down or rubbing your earlobes has been know to keep people alert.^{26 27}
2. Rub the roof of your mouth with your tongue.¹⁹
3. Five acupressure points that are known to energize are:
   1. Top of the head
   2. Top of the back of the neck on both sides
   3. Between the thumb and forefinger on the back of the hands
   4. About one hand width, or four fingers, below the knees
   5. Bottom of the feet, in the center below the balls²⁸

Aromatherapy

• Aromatherapy uses essential oils from plants to stimulate the brain through the nerves in the nasal passages. Oils can be added to bathwater, massage oil, a steam bath or vaporizer for inhalation. Essential oils that can help you stay alert and reduce fatigue include bergamot, cinnamon, clove, cypress, eucalyptus, fir, ginger, lemon, lime, lemongrass, peppermint, pine, rosemary, basil and black pepper.²⁹

Food

(Creative Commons photo by honey-bee)

• When trying to stay awake, what you eat and how much you eat are two factors that can either make you tired or rejuvenate you.

1. Digestion consumes a great deal of energy and will make you feel tired.¹⁹
   1. One way to counteract this is by eating smaller meals every few hours.³⁰
   2. Foods that are higher in fat take longer to digest.²⁰
   3. Some of the best high energy foods include sunflower seeds, beans, fruit or fruit juices, eggs, yogurt, nuts and vegetables.³¹
   4. Carbohydrates will not make you feel more energetic but will help keep your body fueled.³²
2. Make sure you get the proper amount of vitamins, especially vitamin D, selenium, riboflavin, niacin and the B-vitamins such as pantothenic acid, folic acid, thiamine and vitamin B-12.^{33 20}

Conclusion

• Learning to stimulate your body is the best way to stay awake until it is possible to get a good night's sleep. For best results, combine several of these techniques until you find which ones work best for you.

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References for How To Stay Awake

1. ↑ Times Online: Man who stayed up for 266 hours awakes to bad news (May 26, 2007)
2. ↑ CNN: Lack of sleep America's top health problem, doctors say (March 17, 1997)
3. ↑ CBS: The Science of Sleep (March 14, 2008)
4. ↑ Scientific American: Can You Catch Up on Lost Sleep? (May 6, 2008)
5. ↑ Transport Canada: Perchance to Dream...
6. ↑ DrowsyDriving.org: Facts and Stats
7. ↑ CNN: Sleep deprivation as bad as alcohol impairment, study suggests (September 20, 2000)
8. ↑ National Sleep Foundation: How Much Sleep is Enough?
9. ↑ Wikipedia: Power Nap
10. ↑ ^{10.0 10.1} DrowsyDriving.org: Detection and Prevention
11. ↑ Sleepdex: The Caffeine Nap
12. ↑ New York Times Health Blog: For Sleepy Drivers, Coffee vs. Napping (December 4, 2007)
13. ↑ American Heart Association: Caffeine
14. ↑ Energy Fiend: Caffeine Content of Coffee  
15. ↑ International Food Information Council: Everything You Need to Know About Caffeine
16. ↑ Wikipedia: Energy Drinks
17. ↑ NPR: The Buzz over Energy Drinks (January 4, 2007)
18. ↑ Medical News Today: French Ban on Red Bull (drink) Upheld by European Court (February 8, 2004)
19. ↑ ^{19.0 19.1 19.2 19.3 19.4 19.5 19.6} Marc and Angel Hack Life: 17 Drug-Free Ways to Stay Awake
20. ↑ ^{20.0 20.1 20.2 20.3} HealthAtoZ: Fatigue
21. ↑ ^{21.0 21.1 21.2} Sleepdex: Countermeasures for Drowsy Driving
22. ↑ FindArticles: Perform Your Best with Yoga
23. ↑ Yoga Journal: Warrior I Pose
24. ↑ Personal Growth and Inspiration: 7 Strategies to Reduce Fatigue & Boost Energy
25. ↑ Wikipedia: Acupressure
26. ↑ WikiHow: How to Stay Awake at Work
27. ↑ Web Express Guide: Feel Good, Look Good: Raising Energy Levels
28. ↑ Psychology Today: Wide Awake with Accupressure
29. ↑ HowStuffWorks: How to Treat Fatigue With Aromatherapy
30. ↑ ReliablePlant: Tips to reduce fatigue and boost your energy
31. ↑ Clean Energy Ideas: High Energy Foods
32. ↑ iFit&Healthy: High Energy Foods
33. ↑ HealthAtoZ: Fatigue

How to Stay Awake Videos

• Video: Sleepy Bear Can't Stay Awake (Time: 0:55)
• Video: Top Ten Energy Boosters (Time: 3:14)