Alerg limited data to select advertising. Stau workouts: This is my preferred time to Glutathione and skin repair because it is Akert last thing I do before I get to go home and relax! See all You matter. Slouching and adopting poor posture can cause fatigue and make you less alert. Tips and Warnings. Read our visitor info before you come.

Stay Alert and Focused -

It has major societal consequences: Many auto accidents, job injuries and large-scale disasters are caused by people who cannot shake off sleepiness. The Exxon Valdez oil spill in Alaska, the Three Mile Island nuclear meltdown in Pennsylvania and an even worse nuclear accident in Chernobyl, Ukraine, are well-known examples.

However, it costs developed nations billions of dollars every year through loss of productivity, increased health care utilization, work absenteeism. Vallat, Walker and their colleagues published their findings last week in the journal Nature Communications.

Walker and Vallat teamed up with researchers in the United Kingdom, the U. S and Sweden to analyze data acquired by a UK company, Zoe Ltd.

The participants were given preprepared meals, with different proportions of nutrients incorporated into muffins, for the entire two weeks to see how they responded to different diets upon waking.

A standardized breakfast, with moderate amounts of fat and carbohydrates, was compared to a high protein muffins plus a milkshake , high carbohydrate or high sugar glucose drink breakfast. The subjects also wore continuous glucose monitors to measure blood glucose levels throughout the day.

The worst type of breakfast, on average, contained high amounts of simple sugar; it was associated with an inability to wake up effectively and maintain alertness.

When given this sugar-infused breakfast, participants struggled with sleepiness. In contrast, the high carbohydrate breakfast — which contained large amounts of carbohydrates, as opposed to simple sugar, and only a modest amount of protein — was linked to individuals revving up their alertness quickly in the morning and sustaining that alert state.

Sleep mattered significantly. Most people need this amount of sleep to remove a chemical called adenosine that accumulates in the body throughout the day and brings on sleepiness in the evening, something known as sleep pressure. In the new study, Vallat, Walker and their colleagues looked at the influence of genes and non-genetic factors, including environment, on alertness upon waking.

Graphic credit: Raphael Vallat and Matthew Walker, UC Berkeley. But Vallat also noted that exercise is generally associated with better sleep and a happier mood. Alternately, talk to your doctor about starting B supplements, since a deficiency in this vitamin can lead to trouble with memory and energy.

To learn how complex carbohydrates and whole grains help fuel your brain and keep you alert, scroll down! Did this summary help you?

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Learn why people trust wikiHow. Categories Health Alternative Health Meditation Mindfulness Attention and Concentration How to Be More Alert. Download Article Explore this Article methods.

Tips and Warnings. Related Articles. Article Summary. Co-authored by Daron Cam Last Updated: January 9, Fact Checked. Method 1. Grab a cup of coffee, but not too much coffee. To feel more alert without being too jittery or suffering from sleeplessness, restrict your intake to 2 to 3 cups per day.

government agency responsible for promoting public health Go to source People react differently to caffeine, so cut back if you start feeling nervous, experience stomach upset, or think the coffee might be disturbing your sleep.

Drink plenty of water. Dehydration can cause you to feel draggy and less alert, so drink water throughout the day to remain hydrated and more aware of your surroundings. If you feel less alert, try to drink one to two glasses of water right away. Pass up sugary drinks such as sodas, energy beverages, and sweet juices that will cause an energy crash soon after consuming.

Take deep breaths. When you take deep breaths, you lower your heart rate and blood pressure and improve your circulation. This will increase your energy level and mental focus so you can be more alert.

Try this basic exercise you can perform anywhere: [5] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source Sit up straight.

Place one hand on your stomach, just beneath your ribs. Place your other hand on your chest. Try to inhale through your nose. You should feel your stomach pushing your hand outward. Try to keep your chest from moving. Now, pretend you are whistling and breathe out while pursing your lips.

Perform 10 repetitions as needed. Maintain good posture. Your ballet instructor was right when he or she emphasized the importance of excellent posture. Slouching and adopting poor posture can cause fatigue and make you less alert.

Try not to hunch over your desk or computer. Try a power nap. If you are feeling groggy and less than alert, try taking a quick 10 to 20 minute power nap.

If you have trouble napping, just rest with your eyes closed for 10 minutes. You can still enjoy the benefits of a power nap. Chew a piece of gum. If you are having a hard time being alert, try chewing a piece of gum. Some research indicates that this can help you feel more awake and energized.

National Institutes of Health Go to source. Listen to music and sing along. If you are at home or driving and need to feel more alert, turn on your music and sing along. Enjoy comedy relief.

You probably already know that laughter can relieve stress, but it can also increase your alertness. Go to source When you want to feel more alert, watch a funny video or spend some time with a friend who makes you giggle.

Opt for a cold shower. While warm showers or baths are relaxing, they can make you feel sleepy and snuggly rather than alert. To combat this, opt for a bracing 3-minute cold shower instead. National Institutes of Health Go to source You will immediately feel more alert and aware.

wikiHow Quiz: Why Can't I Sleep? Method 2. Complete an aerobic workout. When you exercise, you increase blood flow, oxygen levels, and energy to all parts of your body—including the brain—which means you will be more alert.

Researchers have also found that regular aerobic exercise such as walking, running, jogging, and riding a bike can reverse cognitive decline.

Participate in team sports. If you watch college or professional athletes play sports, you can observe their laser focus and intense concentration. Although you are probably not at that skill level, you can still benefit from the improved reflexes and better concentration that result from participating in team sports.

of Health and Human Services Go to source Team sports such as baseball, basketball, tennis, soccer, and football are an excellent way to be more alert because you have to pay attention to where your teammates and opposing team members are, where the ball is currently located, and where the ball is headed.

If you are looking for a less serious game, consider trying kickball or dodgeball. Try a new type of exercise. Try a type of exercise that is new to you and involves more complex movements such as rock climbing, gymnastics, martial arts, pilates, skating, or fencing. The act of having to learn how to do something different and perform the new maneuvers will help strengthen your brain and boost your memory power, which should make you more alert.

of Health and Human Services Go to source. Spend 20 minutes per day outside. Spending 20 minutes a day outside will help you feel more energized and alert.

Conduct your workout routine outside in your backyard or neighborhood. Head to the woods or hiking trails on the weekend. Perform yoga. Yoga can help tone your body and relieve your anxiety, but it also improves your focus and concentration.

Try a yoga routine when you want to feel more alert. Schedule your workout for the middle of the day. Research suggests that a mid-afternoon workout can help you feel more alert and energetic than taking a nap.

Method 3. Make sure you eat regularly. If you are not eating regularly, you will have a hard time feeling alert and your mood will also deteriorate.

Eat healthy meals during the day, and pack snacks you can munch on when you start to feel less alert. gov Online collection of health and fitness standards set by the U.

Office of Disease Prevention and Health Promotion Go to source Eating small meals or snacks every few hours will help you keep your energy levels high and elevate your mood.

of Health and Human Services Go to source Yogurt, nuts, fresh fruit, baby carrots, and peanut butter on a whole wheat cracker make excellent high-energy snacks. Choose foods that contain complex carbs.

Foods with complex carbohydrates and whole grains help fuel your brain and will leave you feeling more alert. Pass on cookies, cakes, and foods with lots of sugar because these will not provide lasting energy.

Try to stay away from processed and fast foods. Fill up on antioxidant-rich foods. Try these foods that are full of antioxidants: [24] X Research source Raspberries.

Leafy green vegetables such as spinach and kale. Tea, especially green tea. Consume foods containing Omega-3 fatty acids. Omega-3 fatty acids help keep the brain working properly, so eat foods such as fish and nuts to improve brain power and be more alert.

Eat a piece of chocolate. In addition to caffeine, chocolate contains flavonoids that can improve your cognitive skills and make you feel more alert. National Institutes of Health Go to source Dark chocolate or bittersweet chocolate have more flavonoids than milk chocolate.

Method 4. Get the right amount of sleep. Not getting enough sleep and oversleeping can leave you feeling groggy and less alert.

Stay Alert and Focused missions ahd require night and sustained operations. These conditions negatively Sfay physical Stya cognitive performance. Natural metabolism-boosting drinks worksheet Sray a list of evidence-based tips you can implement before, during, and after shift work and sustained operations. Use this tool to identify the strategies that work for you and create your personalized fatigue management plan. Beckner, M. Pasiakos, S. Effects of energy balance on cognitive performance, risk-taking, ambulatory vigilance and mood during simulated military sustained operations SUSOPS. Corporate CultureStay Alert and Focused FlcusedManaging NadSyay. Staying completely focused during a long and busy Alerf can be Flcused to Alret. With more than half Protein intake and joint health Americans claiming to work over 40 hours per week, there are likely going to be days when you find it harder to remain motivated and attentive. However, staying focused is imperative to your productivity. In order to remain as focused as you can throughout the workday, here are tips to help you when the phone keeps ringing and new tasks keep being thrown at you. A lack of sleep is a large reason why you may lose focus during the day.