Trying to stay awake is understandably a challenge for anyone surviving on less than four to five hours of shut-eye. Of course, getting enough sleep is crucial for your overall health, and you shouldn’t make a habit of skimping on the z's, but if you need a boost to get you through your day, you'll want to try one of our awesome tricks listed below for staying awake.
Keep reading to learn how to get more energy on little sleep!
Turn On A Bright Light
Deadlines on a work project, a sick child, or problems with insomnia can cause people to get too little shut-eye. The National Sleep Foundation recommends that healthy adults get between seven and nine hours of good quality sleep a night - but it doesn't always happen.
Besides taking a quick snooze (which is easier said than done) when we have to face the day, here's what you can do: reset your internal clock with the help of a bright light.
Light therapy delivered for twenty minutes upon waking up, or at particular times of the day can be very effective. This is because your eyes have light receptors that gauge the brightness of the light around you, telling your brain, "Hey, it's daytime!" if it's light around you, or "Hey, it's night, time for sleep!” if it’s dark.
When you wake up in a dark room, your brain is likely still in "sleep" mode. But if you throw open the curtains or turn on a bright light, your brain will accept the fact that it's time to wake up and start your day. So one easy way to help feel more energized when you're running low on fumes is to simply turn on a bright light!
Move Your Body
As tired as you might feel, another surefire way to get more energy after a night with little to no sleep is to get up and move your body. Sure, you might be exhausted, and exercise is probably going to be the last thing on your mind, but the increased blood flow will help you feel more energized.
In fact, according to a small study published in Physiology and Behavior, sleep-deprived participants who walked up and down the stairs for roughly 10 minutes felt more energized than drinking the amount of Caffeine found in a bottle of soda pop.
As an extra bonus, the physical activity increased their motivation for work as opposed to the jittery energy you typically get from coffee.
Whether you do a few lunges up and down the hallway, jumping jacks in between conference calls, or walk a few laps around the building on your lunch break, getting up and moving your body is an excellent way to get a little energy boost when you are on little sleep.
Splash Cold Water On Your Face
While warmth tends to make us feel like cozying up, exposure to colder temperatures is invigorating.
If you need a quick pick-me-up, try splashing your face with cold water in the bathroom sink. The cold water will lightly shock your skin and nervous system. This happens because cold water is a stressor, so the body releases hormones like noradrenaline in response, which puts us on alert and helps wake us up.
Do Some Deep Breathing
Although we tend to think of breathing as a calming activity that could potentially merit a visit from the Sandman, the truth is that the increased oxygen flow actually helps the brain work better.
Research on meditation and other breath-focused practices shows the ability to boost brain health and strengthen your focus or attention, too.
Shallow breathing prevents the body from getting enough oxygen. Many individuals fail to breathe deeply when they feel tense, which is one reason they may feel drained at the end of a stress-filled day.
The general principles of quality breathing are to make it slower, deeper, quieter, and more regular. Doing so helps to force more oxygen into your cells, which lowers blood pressure, slows down heart rate, and improves circulation, ultimately providing more energy.
So if you find that you didn't get a good night's sleep, practice deep breathing for a quick and easy source of energy!
Last on the list, but certainly not least — one of the best ways to get more energy on little sleep is to drink Caffeine.
Caffeine has been called the world's most popular drug. It's found naturally in over 60 plants and can also be made synthetically in a lab. Caffeine is a common stimulant that works by exciting the brain and central nervous system, helping you to stay alert, focused, and prevent the onset of tiredness.
Although coffee may be the most sought out beverage in the U.S. for those looking for an energy jolt, one of the best sources of Caffeine for sustainable energy and improved focus comes from green tea. This is because green tea contains the amino acid L-Theanine, which works alongside Caffeine to deliver heightened concentration and improved mood, as well as overall mental clarity.
When looking to use Caffeine as an effective way to get more energy, stick with clean Caffeine that comes from natural sources like green tea rather than Caffeine that was made synthetically in a lab. Artificial Caffeine may provide a quick energy spike, but it also comes with a quick crash.
So, how does one get more energy with little sleep?
There are many ways to give yourself a little jolt of energy when you are feeling tired. For example, you can sit under a bright light, go for a jog, or do some deep breathing.
However, our favorite way to wake up when we want nothing more than to rest our eyes is to simply drink one of these awesome 100% plant-based energy shots for clean, all-day energy. These powerful, clean Proper Wild energy shots have 2x more Caffeine than a shot of espresso and 15x more L-Theanine than a single cup of green tea for maximum focus and productivity!
If your goal is to obtain some serious energy without heading back to bed, Proper Wild’s Energy Shots are perfect for you!