- 1. Drinks or stimulating foods
- 2. Stimulate the senses
- 3. Use body techniques
- 4. Move the body
- 5. Eat easily digestible foods
- 6. Chat
- 7. Play
To get the sleep we feel during the day, at work or during study, one should bet on natural tea recipes, such as ginger and guarana, energy drinks, or stimulation techniques, such as stretching, massage of body points or, even, changing the focus of attention for a while.
These tricks are very useful when done sporadically, on those days when unexpected fatigue arises and can hinder performance throughout the day.
Thus, the main tips to cut drowsiness and tiredness are:
1. Drinks or stimulating foods
Some foods have a brain stimulating effect, and they help keep the brain awake and energized to perform daily tasks. The main ones are:
- Strong coffee or caffeine in capsules, bought at a supplement store or natural products; Black tea, matte tea or green tea, which can be consumed in the form of tea, powder or capsules; Cola-like soft drinks; Energy drinks; Guarana powder or in capsules; dark chocolate; add ginger or pepper to meals or drinks.
Coffee should not be consumed several times a day, but at strategic times, such as in the morning, after lunch or at the moment of drowsiness, because, if consumed in excess, it can cause worsening of tiredness.
In addition, caffeine can cause sensitivity or withdrawal in some people, causing headache, irritability and palpitations and, therefore, this type of food should be avoided by those who have heart disease or arrhythmias. Check out the list of caffeine-rich foods.
2. Stimulate the senses
A great way to wake up the brain to get sleep is to stimulate the senses, such as smell, sight or touch. Smelling substances with characteristic perfumes, such as coffee, mint or cinnamon, for example, are a great way to stimulate the mind. Another tip is to perfume the environment with essential oils of rosemary, ginger, eucalyptus or lemon.
Keeping the environment well lit, opening windows or looking at lamps, is also stimulating, as light activates and awakens the brain. Another good strategy is to take a cold shower or wash your face, as they help to get sleep and the feeling of tiredness. Drinking water also helps to activate the senses in moments of sleepiness, in addition to causing a feeling of well-being by hydrating the body.
Discover other ways to get sleep.
3. Use body techniques
Breathing techniques are useful to improve concentration and focus, such as breathing deeply several times, breathing alternating nostrils, or doing short, rapid breathing cycles for a few seconds, with an upright posture and closed eyes. To breathe by changing the nostrils, you must:
- Cap one nostril with your index finger and inhale through the other; Cap the other nostril while holding your breath, and release the air; Repeat the process inhaling through the same nostril that released the air.
Taking a few minutes to stretch, stretching your arms and spine, for example, also helps to activate your muscles and circulate your body's energy.
The pressure and massage of strategic points of the cup are reflexology techniques that can help to increase energy and concentration, such as pressing the region between the upper lip and the nose, the point between the eyebrows or the plantar part of the big toe, for example.
4. Move the body
At the moment of tiredness and drowsiness, activating the body and circulation through walking for a few minutes, going up and down flights of stairs or even doing some jumping jacks, can help to improve the mood.
Daily physical activity is also excellent for improving the body's energy, feeling of well-being, in addition to improving sleep, which will decrease sleep episodes during work or study.
5. Eat easily digestible foods
On very tired days, you should have a light diet, mainly based on vegetables, and in few portions to prevent the body from spending energy on digestion, and worsen sleep.
When sleep comes, eating a treat or pasta, preferably with whole grain cereal, or a fruit, such as an apple, helps the body become more active and energized.
6. Chat
Talking for a few minutes, with a co-worker or on the phone, preferably on an interesting or fun topic, helps to stimulate the brain and wake it up.
7. Play
Playing a game, which can be on the computer or cell phone, such as hangman or tic-tac-toe, for example, is a way to stimulate thinking and stay awake for longer, preventing sleep.
These tricks can take the drowsiness away for a while until you get the job done. However, in order to permanently end tiredness, it is important to have restful sleep during the night, sleeping 7 to 8 hours, respecting the time to sleep and performing physical activities, and thus the body gets used to the release of hormones into the bloodstream., ensuring a good state of alert during the day. Check out some tips to get a good night's sleep.
When possible, sleeping for up to 30 minutes after lunch can also help improve performance in the afternoon. If the presence of sleep during the day is constant or worsens day after day, it is recommended to see the general practitioner for clinical examination and blood tests, as excessive sleepiness can also indicate some diseases, such as hypothyroidism, anemia or depression, for example. example. See which are the diseases that cause excessive tiredness.
