7
Strategies to
Help You Stay Awake During the Day
1
Have an energizing, healthy snack on hand
Have an energizing, healthy snack on hand
Food supplies your body with energy, which can boost your alertness. But which snacks you reach for matter. While it’s tempting to grab sugary treats or a caffeinated beverage, better-for-you foods can offer sustained energy and won’t result in a crash later on.
According to the Academy of Nutrition and Dietetics (AND), snacks that provide lasting energy are those that have lean protein, carbohydrates, and dietary fiber. Apples, unsalted nuts, carrots, Greek yogurt, and string cheese are all examples of snacks that can keep your energy levels up between meals.
2
Take regular breaks
from screen time
Take regular breaks
from screen time
Eyestrain can fatigue the eye muscles, making you feel tired. When you’re experiencing EDS, eyestrain can exacerbate your symptoms. While eyestrain can occur under multiple circumstances, prolonged screen time is a common factor.
If you spend significant amounts of time viewing electronic screens for work or leisure, taking regular breaks can help reduce eye fatigue. The American Academy of Ophthalmology recommends following the “20-20-20 rule.”
Every 20 minutes, look at an object at least 20 feet away for at least 20 seconds. Taking this time to blink and ensure your eyes are moisturized may help.
3
Start a conversation
Start a conversation
When you’re feeling sleepy, switching to a task that demands engagement can help. Starting a conversation with someone is an easy option that doesn’t require physical exertion.
What you talk about and who you talk to are factors that can increase how engaging and stimulating conversation is. One study from 2020, for example, found speaking with someone from a different background triggers more frontal lobe brain activity, and another study from 2020 found speaking about life or worldly topics promoted frontal lobe activity more than task-oriented conversation.
Among many other functions, the frontal lobe of your brain is responsible for attention control, planning, and cognitive engagement. By stimulating this area of your brain, you may be able to keep sleepiness at bay.
4
Get some fresh air
— and natural light
Get some fresh air
— and natural light
When you’re feeling sleepy, getting some fresh air can help. Not only are you disengaging from a task that might be promoting fatigue, you’re exposing yourself to natural light outside. Even on a cloudy day, daylight is extremely beneficial for regulating your circadian rhythm, the biological clock that influences sleep-wake cycles.
Fresh air can also stimulate and engage your senses. The break from whatever you were doing can also help you reset, reducing stress levels that might be contributing to your fatigue.
5
Drink some water
Drink some water
Dehydration can cause feelings of fatigue and weakness, and research suggests as many as 75% of Americans are chronically dehydrated. If you’re feeling sleepy during the day, drinking some water or having a beverage that includes electrolytes can be a simple way to promote alertness.
How much fluid you need during the day varies by the individual. As a general rule, the AND recommends women drink nine cups daily while men aim for 13 cups.
Those numbers are estimates that assume you’re already taking in 20% of your necessary fluids through other food sources.
6
Engage your senses
Engage your senses
Engaging your senses helps activate your sympathetic nervous system, the part of your nervous system that actively promotes wakefulness, alertness, and energy usage.
You can use sensory engagement as an in-the-moment rescue option when you’re experiencing significant EDS. Options for sensory engagement include:
smelling an essential oil or scented candle
splashing your face with cold water
visually mapping your current environment
touching a unique texture
listening to your favorite song
eating a flavorful food
stretching
7
Move around
While you might do many of these things already, you can boost the effects of sensory activities by doing them mindfully. This means engaging with them intentionally, focusing on the sensory experience in the moment.
Move around
Physical activity has many positive effects on physical and mental health. When it comes to EDS, even a little physical activity might help improve unwanted sleepiness.
When you increase your activity level, your body responds immediately. Circulation to your brain increases, your heart rate and breathing adjust, blood vessels dilate, and your muscles engage. All of this requires the body to “wake up” and function, which can promote wakefulness.
You don’t have to go for a 5-mile run for movement to make a difference. When you’re feeling sleepy, increasing your current activity level by taking a walk or stretching might do the trick.