Fighting daytime sleepiness and fatigue can be frustrating. Too many patients use artificial sources of energy to maintain alertness and focus through the day. Coffee, energy drinks, prescription medications, and even illegal drugs have become popular sources of energy for many Americans. Products like these can cause detrimental effects on the body, changing the sleeping habits and central nervous system functions of consumers. Staying Energized With Sleep Apnea Patients with Sleep Apnea already experience difficulty falling asleep and staying asleep that is coupled with daytime sleepiness. Daytime sleepiness can become extremely severe and result in the patient losing all ability to focus or maintain wakefulness. Many dangerous accidents have been attributed to daytime sleepiness and sleep deprivation. Sleep Apnea patients need to find natural, healthy ways to boost their energy during the day that won’t compromise healthy sleep quality at night. There are hundreds of natural ways to keep energy levels high during the day. Below are 30 easy, natural ways sleep apnea patients can boost their energy levels.
Simple Ways to Promote Healthy Energy Levels at Home
- Wake up at the same time every day. Despite popular belief, sleeping late will not give you more energy during the day, and you will not wake up feeling refreshed. Wake up at the same time every day; as soon as you wake up, get moving and turn on some light.
- Go to bed at the same time every night. Waking up at the same time every morning means going to bed at the same time every night. Getting your body on a consistent schedule will help you regulate your energy cycles.
- Gradually wake up in the morning. Too many people use alarm clocks that they hate. If you wake up startled or in a bad mood when your alarm clock beeps suddenly, try using an alarm method that gradually gets louder.
- Stay out of bed. Stop hitting snooze when your alarm goes off. You may feel too tired to wake up, but once you get moving, you will feel awake.
- Exercise, especially early in the day. Engaging in physical activity early in the day will give the body energy and help you get motivated. If “working out” is unpleasant for you early in the day, try doing some chores.
Finding Lots of Energy in Your Diet
- Change the carbohydrate to protein ratio in your diet. Eating too many carbs will drain your energy levels; aim for a diet with a healthy balance of card and protein to promote energy.
- Avoid foods containing simple-carbohydrates. Foods containing simple-carbs like chocolate, soda, or chips cause the body to release energy which causes the body to feel tired.
- Eat more complex-carbohydrates. Foods with complex-carbs like bagels and chicken break down slowly; they help maintain energy levels throughout the day.
- Take vitamins to maintain healthy nutrient levels. Make sure that you maintain healthy vitamin levels, especially iron and magnesium.
- Eat energizing foods. Eat fruits, vegetables, whole grains, and proteins.
- Eat smaller meals more often, and don’t skip breakfast. It takes a lot of energy to digest large meals, so eat small meals many times a day to keep the energy flow constant.
- Snack healthy. Instead of candy or chips, eat healthy snacks like grapes, nuts, or a protein bar.
- Stay hydrated. The body is made up mainly of water; staying hydrated will help the body function at its optimal level.
Easy Ways to Jolt Energy Levels during the Day
- Change the temperature of the room. When a room is too warm, it can create mental fatigue. Feeling cool, moving air can stimulate alertness.
- Add more light to your surroundings. The body responds naturally to light. Keeping the blinds open or turning on an extra lamp can help the brain stay alert.
- Take a trip outside. Bright light, the light created by the sun, is the largest natural regulator of the body’s energy cycles. Walking outside, even on an overcast day, can give the body a boost of energy.
- Splash some cold water on your face. You can also put cold water on the pulse areas of your wrist to promote alertness. Drinking ice-cold water is also popular.
- Take a shower. You feel the most alert when you are refreshed and rejuvenated.
- Chew gum, but make sure it’s healthy gum. Chewing gum requires just enough physical activity that it can help you stay awake.
- Have a mint. The smell and taste of mints tend to help people feel refreshed and alert.
- Pull on your ears. Pulling on the lobs of your ears creates a small sensation that helps promote alertness.
- Tickle the roof of your mouth with your tongue. On the roof of your mouth, in the very front, right behind your teeth, is sensitive tissue. Tickling this area lightly with the tip of your tongue can cause a small, jolting sensation in the mouth. This sensation gives a burst of alertness and energy.
- Get up and move your body around; it gets the blood flowing. Activity relieves stress and stimulates the brain.
- Give aromatherapy a shot. Smells are very powerful; try experimenting with different aromas that may help you stay alert and energized.
- Release tension and recharge internal batteries by meditating, getting a massage, or trying acupuncture.
- Breathe deeply and efficiently. During a busy day, it is common for people to start breathing shallowly. Shallow breathing can affect your energy levels by causing a reduction in blood-oxygen levels. Breathing deeply and slowly can help replenish the body’s oxygen supply.
Staying Energized and Alert at Work
- Don’t slouch; sit up straight. Slouching in your chair is just asking to fall asleep. Sitting in less comfortable positions may be annoying, but they will help you stay awake. If you sit at a desk all day long, try alternating your sitting patterns; switch between sitting a chair and an exercise ball.
- Maintain healthy relationships with the people around you. Social interaction can help stimulate energy, and even promote a good mood. Having a conversation with a co-worker gives you a break from the monotony of your work and can make the day more enjoyable. Laughter releases hormones that promote alertness and increase your mental and physical stability. Avoid people or situations at work that drain your energy or leave you feeling unhappy.
- Incorporate music into your life. If possible listen to music that stimulates your brain while on the job. Classical music has been linked to an increase in mental functioning.
- Don’t over eat at lunch time. Overindulging at lunch time can leave you sluggish the rest of the day. Don’t eat a lunch that’s heavy in carbohydrates if you don’t want to crash after.