Things to Do to Keep Yourself Awake During the Day

If you feel sluggish after lunch or can't stop yawning in your afternoon class, don't turn to another cup of coffee or an energy drink to stay alert. Instead, make healthy lifestyle changes that give you more energy throughout the day, such as getting enough exercise and eating frequent meals.

Sleep Better

• Get seven to eight hours of sleep every night and make your sleep more restful by practicing good sleep habits. For example, remove TVs and computers from your room, use your bed only for sleeping and sex, go to bed and get up at the same time every day and don't eat too much before bedtime. If you have trouble falling asleep, get up and do something else relaxing, such as reading a book.

Eat Frequently

• Frequent, small meals throughout the day help you maintain your energy and blood sugar levels. Choose balanced meals that include whole grains, fruits and vegetables, and protein. Avoid foods with lots of added sugars, such as candy or soda; these cause blood sugar spikes that leave you fatigued. Make sure you eat breakfast, too.

Exercise

• Exercise gives you more energy, improves your mood and helps you sleep better at night. Aim to exercise for at least 30 minutes every day. If you don't have time to exercise, add more physical activity to your day by taking the stairs instead of the elevator or taking a brisk 10-minute walk during your lunch break or in the afternoon.

Stay Hydrated

• Dehydration causes fatigue, so drink plenty of water throughout the day. Carry a water bottle if the water cooler at work isn't convenient. Caffeine is dehydrating and can leave you jittery and sleepless, so use caffeine carefully. Alcohol is dehydrating and a sedative, so don't drink alcohol at lunch -- it'll make it harder to stay awake through the afternoon.

Take Breaks

• Take a short break every few hours to relax and recharge. Go for a short walk, have a healthy snack, meditate for a few minutes, listen to soothing music or go outside and enjoy the sunshine. If possible, get away from your desk for a few minutes. Taking breaks helps you stay focused and work more effectively.