People react differently to caffeine, so cut back if you start feeling nervous, experience stomach upset, or think the coffee might be disturbing your sleep. [3] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Research indicates that up to 400 milligrams of coffee per day, which is equivalent to about 4 cups of coffee, is safe for healthy adults. [4] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source When you drink coffee, stay away from sugary options that will leave you feeling sluggish and out of it when the sugar high is over.
If you feel less alert, try to drink one to two glasses of water right away. Pass up sugary drinks such as sodas, energy beverages, and sweet juices that will cause an energy crash soon after consuming.
Sit up straight. Place one hand on your stomach, just beneath your ribs. Place your other hand on your chest. Try to inhale through your nose. You should feel your stomach pushing your hand outward. Try to keep your chest from moving. Now, pretend you are whistling and breathe out while pursing your lips. Perform 10 repetitions as needed.
If you are seated, make sure your shoulders are back, your eyes are facing straight ahead, and your butt is touching the back of the chair. Try not to hunch over your desk or computer. [8] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source
A short nap won’t negatively impact your sleep schedule that night, and you should wake up feeling more alert. If you have trouble napping, just rest with your eyes closed for 10 minutes. You can still enjoy the benefits of a power nap.
Singing forces you to manage your breathing, while providing a boost of energy. This exercise might not be appropriate for a workplace environment, so wait till you are in a place where people won’t file a noise complaint.
When you want to feel more alert, watch a funny video or spend some time with a friend who makes you giggle.
You will immediately feel more alert and aware.
Team sports such as baseball, basketball, tennis, soccer, and football are an excellent way to be more alert because you have to pay attention to where your teammates and opposing team members are, where the ball is currently located, and where the ball is headed. If you are looking for a less serious game, consider trying kickball or dodgeball.
Go for a walk or jog in the park. Conduct your workout routine outside in your backyard or neighborhood. Head to the woods or hiking trails on the weekend.
Eating small meals or snacks every few hours will help you keep your energy levels high and elevate your mood. [25] X Trustworthy Source Harvard Medical School Harvard Medical School’s Educational Site for the Public Go to source Yogurt, nuts, fresh fruit, baby carrots, and peanut butter on a whole wheat cracker make excellent high-energy snacks. [26] X Research source
When you’re feeling out of it, opt for oatmeal, whole-grain breads and pasta, beans, lentils, and green vegetables. Pass on cookies, cakes, and foods with lots of sugar because these will not provide lasting energy. Try to stay away from processed and fast foods. [29] X Expert Source Daron CamAcademic Tutor Expert Interview. 29 May 2020.
Raspberries. Strawberries. Blueberries. Apples. Bananas. Leafy green vegetables such as spinach and kale. Beans. Carrots. Tea, especially green tea.
Dark chocolate or bittersweet chocolate have more flavonoids than milk chocolate. You don’t have to eat a king size candy bar to benefit from the chocolate, so don’t overdo it.
To feel more alert, establishing a routine is also important. Try to go to bed and wake up at the same time each day. [36] X Research source
Researchers have concluded that the optimal room temperature for sleep is about 65 degrees Fahrenheit, so adjusting the temperature a few degrees in either direction can help you wake up and feel more focused. [38] X Research source If you are in a work environment or place where you do not have control over the thermostat, bring a sweater or jacket with you so you can easily warm up or cool off to feel more alert.
If you live in a place where it is seldom sunny or it’s currently dark outside, research indicates that turning on lights can also help you feel more alert. [41] X Research source If you are in a meeting and need to feel more alert, select a seat by a sunny window.
A vitamin B-12 deficiency can cause memory problems and low energy. The recommended dosage for people age 14 and older is 2. 4 micrograms per day. Many multivitamins already contain B-12, so unless you have been diagnosed with a vitamin B-12 deficiency, you may already be getting sufficient levels. [43] X Research source Ginseng, according to some research, may elevate your mood and energy levels, which will make you more alert. There are no standard dosages, so talk with your doctor or a pharmacist about how much to take. Make sure you purchase ginseng from a reputable health food store or online retailer because it is expensive and many retailers add filler ingredients to their supplements. [44] X Research source Guarana is an herb high in caffeine that some people believe can help improve mental focus. Check with your doctor about the right dosage for you, but many people trying to be more alert take 200 to 800 milligrams of guarana per day. If you already consume a lot of caffeine, you should use this cautiously because it may disrupt your sleep. [45] X Research source Many pharmacies and health food stores also sell specific energy or alertness vitamins and supplements.
If you are trying to get in the habit of reading more often, start with a goal of reading one new book each month or every few weeks. Then, you can gradually increase your goal. Joining or starting a book club is a great way to get in the habit of reading more often. You will also boost your brain power and alertness by discussing the books with your book group.
Count items in your environment such as stop signs, coffee shops, or a type of tree. You can do this on your way to work or school, and while you are walking, driving, or riding a bike. Watch a digital clock that displays the seconds. Occasionally, the clock will skip a second. It’s your job to identify when that happens. To increase the level of difficulty, add distractions to the mix by turning on a radio or television in the background.
Increase your reading pace to feel more alert. Start a conversation about a stimulating topic such as politics. Work with classmates or colleagues to plan and brainstorm about a specific topic, and enjoy the surge of adrenaline. Learn about something new and interesting to increase your level of alertness.
Find a quiet location free from as many distractions as possible. Then, pick a position where you are comfortable, but alert. Slowly take a deep breath in, paying attention to how your breath feels when it enters your body. Next, exhale slowly while concentrating on what it feels like when your breath leaves your body. It’s normal to feel distracted, but try to focus only on your breathing. Noticing when your mind drifts and you become distracted is an important step in training yourself to be more alert. When this happens, don’t feel bad. Instead, just calmly refocus on your breath.
