How to Increase Alertness

It can be a chore to stay mentally sharp during the workday or during other points of the day. But there are ways to increase your alertness and productivity all day.

Things You'll Need

• Caffeinated beverage
• Crossword or word jumble
• Protein bar

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Instructions

• 1

  Get enough sleep at night. We all know it's important, but many of us don't know just how important: Sleep is the most important factor in increasing alertness, according to University of Florida psychology professor Ira Fischler. Although the amount each person requires varies, The National Sleep Foundation suggests 8 1/2 to 9 1/2 hours for teenagers and 7 to 9 hours for adults.

• 2

  Do the newspaper crossword puzzle, word jumble or Sudoku to stimulate your brain in the morning. Fischler says that if an activity stimulates your brain activity, you can increase your alertness to perform other tasks.

• 3

  Avoid a heavy lunch. Go for protein-rich foods that increase your dopamine and norepinephrine levels, which in turn, makes you more alert. Stay away from food filled with carbohydrates, because they increase seratonin levels and make you drowsier, according to an article that appeared in the New York Times April 6, 1988.

• 4

  Power nap. A 10- to 20-minute nap in the office can increase your productivity and reduce errors made on the job, according to the National Sleep Foundation.

• 5

  Turn to caffeine if all else fails. The National Sleep Foundation says it's acceptable to have three 8-oz. cups per day. It takes about 15 minutes to half an hour for the caffeine to kick in, and the effects can last more than 6 hours.