How to Stay Awake

Sometimes it is difficult to keep from falling asleep during a particularly long, tedious, or boring day. Stereotypical of long meetings, fatigue can hit in awkward or important situations when we least expect us. To avoid embarrassment and improve productivity, it is important to learn how to stay awake in the toughest of situations by reducing fatigue and increasing energy. This page will offer tips and strategies on how to stay awake and keep energized and productive throughout the day.

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.http://www.timesonline.co.uk/tol/news/uk/health/article1842716.ece

1. Sleep deprivation can increase levels of stress, anxiety, depression and willingness to take risks.http://www.cnn.com/HEALTH/9703/17/nfm/sleep.deprivation/index.htmlhttp://archives.cnn.com/2000/HEALTH/09/20/sleep.deprivation
2. Sleep deprivation lowers leptin levels, which tells your brain that you are hungry even when you're not.http://www.cbsnews.com/stories/2008/03/14/60minutes/main3939721_page4.shtmlhttp://www.cbsnews.com/stories/2008/03/14/60minutes/main3939721.shtml Many scientists believe that long-term sleep deprivation can cause obesity.http://www.sciam.com/article.cfm?id=fact-or-fiction-can-you-catch-up-on-sleep&sc=WR_20080513
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.http://www.tc.gc.ca/civilaviation/systemsafety/newsletters/tp202/2-03/V041.htm
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.http://www.drowsydriving.org/site/c.lqLPIROCKtF/b.3338585/k.8AB2/Facts_and_Stats.htm
   1. Driving when you are tired can be 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.http://archives.cnn.com/2000/HEALTH/09/20/sleep.deprivation/

• 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.http://www.sleepfoundation.org/site/c.huIXKjM0IxF/b.2419131/k.6C23/How_Much_Sleep_is_Enough.htm
2. Take a 15 to 20-minute power nap when feeling drowsy. Sleeping longer than 20 minutes can leave you sleepier than before because you enter your regular sleep cycle.[http://www.drowsydriving.org/site/c.lqLPIROCKtF/b.3338887/k.57A3/Detection_and_Prevention.htm
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.http://www.sleepdex.org/caffeine-nap.htm

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.http://well.blogs.nytimes.com/2007/12/04/for-sleepy-drivers-coffee-vs-napping/
2. Caffeine can be addicting and cause withdrawal symptoms such as headaches, anxiety, fatigue and depression.http://www.americanheart.org/presenter.jhtml?identifier=4445
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.[http://www.energyfiend.com/caffeine-content/coffee-brewed. Here are the caffeine levels in 8 ounces of some other popular drinks:http://www.ific.org/publications/brochures/caffeinebroch.cfm

http://www.ific.org/publications/brochures/caffeinebroch.cfmhttp://www.pepsiproductfacts.com/caffeine.php#charthttp://www.thecoca-colacompany.com/mail/goodanswer/us_fountain_beverages.pdf

• 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.

1. Caffeine levels within energy drinks vary greatly. Some have almost no caffeine, while others have almost 200 mg of caffeine. Most average between 70 to 80 mg of caffeine.

http://www.npr.org/templates/story/story.php?storyId=6720000

1. The energy drink Red Bull has been banned in France, Denmark and Norway because of concern over health risks.http://www.medicalnewstoday.com/articles/5753.php

• 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. For better results, consider taking a cold shower.http://www.marcandangel.com/2008/05/15/17-drug-free-ways-to-stay-awake/
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. Drinking plenty of water will also increase your need to go to the restroom, a feeling that will also help you stay awake.http://www.healthatoz.com/healthatoz/Atoz/common/standard/transform.jsp?requestURI=/healthatoz/Atoz/ency/fatigue.jsp

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). Exercise during these breaks to help energize your body.http://www.sleepdex.org/ddcounter.htm
2. Exercise at your desk to keep your blood moving. Avoid sitting in the same position for extended periods of time. Move your head, arms, legs and body.
3. Take notes. Not only will you have a record of what occurred, but it will help you stay focused.http://www.marcandangel.com/2008/05/15/17-drug-free-ways-to-stay-awake/
4. Chewing gum can create enough movement to help you stay awake.http://www.marcandangel.com/2008/05/15/17-drug-free-ways-to-stay-awake/
5. Certain yoga exercises, including the warrior poses, have been known to reduce fatigue and increase energy levels.http://findarticles.com/p/articles/mi_m0NAH/is_8_31/ai_80120497 http://www.yogajournal.com/poses/1708

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.http://www.selfpersonal.com/7_strategies_to_reduce_fatigue_boost_energy.htm You can also try more elaborate techniques which require different positions.http://www.healthatoz.com/healthatoz/Atoz/common/standard/transform.jsp?requestURI=/healthatoz/Atoz/ency/fatigue.jsp

• 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. Cool air naturally stimulates the body.http://www.marcandangel.com/2008/05/15/17-drug-free-ways-to-stay-awake/
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.http://www.sleepdex.org/ddcounter.htm http://www.marcandangel.com/2008/05/15/17-drug-free-ways-to-stay-awake/
3. The brighter your room is, the more awake you will feel.http://www.sleepdex.org/ddcounter.htm
4. Find a friend to join you. Not only will the company keep you awake, but the friend will be able to prod you if you start falling asleep.http://www.drowsydriving.org/site/c.lqLPIROCKtF/b.3338887/k.57A3/Detection_and_Prevention.htm

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

1. You may think that we're pulling your leg, but pulling down or rubbing your earlobes has been know to keep people alert. http://www.webexpressguide.com/sheffield/article.php?id=845
2. Rub the roof of your mouth with your tongue.http://www.marcandangel.com/2008/05/15/17-drug-free-ways-to-stay-awake/
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 balls of the heelhttp://psychologytoday.com/articles/pto-20051207-000002.html

• 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.

http://health.howstuffworks.com/how-to-treat-fatigue-with-aromatherapy.htm

• 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.http://www.marcandangel.com/2008/05/15/17-drug-free-ways-to-stay-awake/
   1. One way to counteract this is by eating smaller meals every few hours. http://www.reliableplant.com/article.asp?articleid=2631
   2. Foods that are higher in fat take longer to digest.http://www.healthatoz.com/healthatoz/Atoz/common/standard/transform.jsp?requestURI=/healthatoz/Atoz/ency/fatigue.jsp
   3. Some of the best high energy foods include sunflower seeds, beans, [[|fruit]] or fruit juices, eggs, yogurt, nuts and vegetables.http://www.clean-energy-ideas.com/natural_detox/high_energy_foods.html
   4. Carbohydrates will not make you feel more energetic] but will help keep your body fueled.http://ifitandhealthy.com/high-energy-foods/
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 B12.http://www.healthatoz.com/healthatoz/Atoz/common/standard/transform.jsp?requestURI=/healthatoz/Atoz/ency/fatigue.jsp http://www.fit4fitness.com/Increase-Your-Energy-Levels-By-Eating-High-Energy-Foods.php

• 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.