5 Tips to Prevent Sleepiness without Coffee

TEMPO.CO, Jakarta - Sleepiness is a common problem felt by many people around the world in any kind of situation; be it while working, studying, or driving. Many people would rely on coffee to stay awake but there are other ways to prevent sleepiness without caffeine consumption.

Here are some tips for getting rid of drowsiness without drinking coffee:

1. Get enough sleep

Make sure you get enough sleep every night. Averagely, an adult needs around 7-8 hours of night sleep. Adequate sleep can help maintain alertness and energy throughout the day.

Do not stay up late to prevent sleepiness during the day. Try to sleep and wake up at a consistent time every day, including weekends. It helps regulate your body's circadian cycle and makes you feel more refreshed and alert during the day.

2. Maintain a balanced diet

Eating heavy and fatty foods will make you feel sleepy, including consuming alcohol, high-sugar foods, and high-carb foods. 

Consume light and balanced meals to keep your energy up during the day. Fruits, vegetables, and water can provide sustained energy and help to drive away drowsiness. 

In addition, Northwestern Medicine mentions that consuming healthy meals and snacks regularly during the day can maintain stable blood sugar levels.

3. Stretch and do interesting activities

If you feel sleepy, get up and do some light movements or stretches. The Cleveland Clinic suggests that light physical activity can help improve circulation and keep the body awake.

You can also do other interesting things to stay focused, such as talking to a friend, reading a book, listening to music, eating some snacks, or completing challenging assignments. This can help drive away drowsiness and increase alertness.

4. Drink water

Dehydration can make you feel tired and sleepy. Drink enough water during the day to keep your body hydrated and fresh. Dehydration is the factor why you feel sleepy after lunch. 

Citing WebMD, if you feel down, you may need to drink more water. One of the signs of dehydration is fatigue. So drinking water can help you get rid of sleepiness because your body will feel fresher and more focused.

5. Fresh air circulation and light therapy

Make sure you get good air circulation. Fresh air can help your body awake and increase alertness.

You can also try spending a few minutes outside every day, as exposure to bright light, especially in the morning, can help regulate circadian rhythms and reduce daytime sleepiness.

Kakak Indra Purnama

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