How to Not Feel Sleepy

Medically reviewed by Sari Eitches, MBE, MD

Last Updated: March 12, 2024 Fact Checked

Feeling sleepy is an ailment that plagues many people regardless of circumstances. Chronic lethargy and an inability to focus can make everyday activities time-consuming and difficult to enjoy. Rather than suffering with your feelings of drowsiness during the day, take action to improve your mental clarity and concentration.

Things You Should Know

Up your water intake since dehydration is one of the main causes of fatigue.
Splash your face with cold water or take a cold shower.
Head outside for a few minutes of sunlight exposure to boost energy.

Method 1

Method 1 of 2:

Making Lifestyle Changes

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Sari Eitches, MBE, MD
Sleep Specialist

Expert Interview. 3 April 2020.} A classic fix-me-up for most ailments, drinking water regularly throughout your day will have you feeling peppy in no time. Oftentimes those feelings of fatigue and lethargy are due to nothing more than basic dehydration. Drink a glass of water as soon as you wake up in the morning to start up your metabolism, and continue drinking several glasses throughout the day.
Rolling groggily out of bed in the morning after hitting snooze for the fifth time means you’ll probably be on your way to starting your day with a meager breakfast, if any. Doing so will keep your metabolism in sloth-mode, making you slow to start most anything throughout the day. Force yourself to get up a bit earlier if necessary, and take the time to eat a complete breakfast. The nutrients will energize you throughout the day, making sacrificing your snooze button worth it.

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Similar to suffering from a bout of dehydration, exhaustion may be your body telling you that it’s hungry and needs energy in the form of food.^{[2]
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Sari Eitches, MBE, MD
Sleep Specialist

Expert Interview. 3 April 2020.} Rather than complying with the socially dictated three large meals a day, try to eat 5-7 smaller meals throughout the day. This will keep your blood sugar levels from plummeting, and provide your body with more vitamins and nutrients that it needs to stay focused.
Getting on your feet and moving around can seem even more difficult when mid-afternoon drowsiness has a solid hold on you, but adding physical activity to your routine will limit your exhaustion.^{[3]
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Sari Eitches, MBE, MD
Sleep Specialist

Expert Interview. 3 April 2020.} Work out for at least ten minutes a day, even if all you do is take a brisk walk outdoors. Getting your blood circulating and a breath of fresh air will have you pumped and ready in no time.
There’s a reason you’re more sluggish in the winter; exposure to sunlight increases your vitamin D levels, which give you a boost of energy. If you’re lucky enough to have good weather, head outside for a brief reprieve from your lethargic work indoors. Kill two birds with one stone, and do your exercising outdoors as well!
You get hit with a wave of sleepiness, and your first instinct is to reach for yet another cup of coffee. But wait! Turns out, drinking more than 2-3 cups of coffee a day doesn't increase your energy any more, and doing so after 12 or 1 in the afternoon will worsen your night of sleep later in the day. Therefore, limit your caffeine intake to three cups or less a day, so that you get the boost of energy without the nasty jittery side effects. Try to do so before lunchtime, and you’ll be thanking yourself the next day as well.
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Try taking ashwagandha. Ashwagandha is an herb that can be taken as a daily supplement. It is an adaptogen and it may help your body to respond better to daily stress. Ashwagandha may also help you to feel more alert and awake.^{[4]
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- Keep in mind that this herb has many suggested uses, so it might not work the same way on you as it does on someone else.
- Check with your doctor or pharmacist before taking ashwagandha, especially if you are on other medications.
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Sari Eitches, MBE, MD
Sleep Specialist

Expert Interview. 3 April 2020.} So last night you went to a great concert, staying up till the wee hours in the morning, and then you slept in till noon. Then you had to head to bed early later the following night in preparation for a 7 am meeting for work. With such a fluctuating sleep schedule, it’s no wonder you’re tired! Try to go to bed at the same time every night, and wake up at the same time every morning. This will help your body to have clear boundaries for when sleep should occur, and reduce your sleepy feelings during the day.^{[6]
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Quiz

wikiHow Quiz: Why Can't I Sleep?

Whether your environment, your habits, or something else entirely is affecting your sleep, we’ve designed this quiz to pinpoint the source of your sleep deprivation. We’ve even included research-backed tips tailored to your situation. By the end of this quiz, you’ll be on the road to a healthier sleep schedule!

1 of 12

Which of the following best describes your nighttime routine?

Most nights, I scroll on my phone or look at emails before dozing off.

I spend a long time laying in bed before going to sleep.

I’m usually doing chores or work right before turning out the light.

I have a specific pre-bed routine. I don’t look at screens, and I might even try to meditate.

Method 2

Method 2 of 2:

Making Immediate Changes to Reduce Drowsiness

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Music has a huge affect on mood and mental state; in addition to the ability to change your emotional state, music can also increase your energy levels. One major study done showed that people who listen to music, regardless of the volume or tempo, were more energized than people who did not. So, grab your iPod or turn on your favorite radio station and crank up some tunes!^{[7]
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Try a breathing exercise. Our breathing patterns are altered by our emotional and mental state, even when we aren't aware of it. If you’re stressed and tired, it is likely you are taking “chest” breaths that don’t supply enough oxygen to the brain.
- Try breathing in slowly, imagining that you’re filling your stomach with air like a balloon, and then breathing out slowly. Doing this for a minute or longer will help wake up your brain and de-fog your thoughts.
These often talked about nutrients are beneficial for wakefulness, among other things. If you’re pondering your lunch or dinner menu, throw some salmon on your plate and consume all those awesome omega-3 fatty acids. If you’d rather not eat fish that often, substitute with fish oil pills on a daily basis.
Throwing a bucket of cold water on a sleeping friend isn’t just a great prank, it actually helps to wake them up. If you can’t seem to do anything to stay away, splash your face with cold water or hop in a cold shower. The cool temperature and feeling of the water will improve circulation and have you concentrating a bit better than before.
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Use a foam roller to promote better circulation. Using a foam roller for 5 minutes to help release tight muscles may help to improve your circulation, which may make you feel less sleepy.^{[8]
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PubMed Central
Journal archive from the U.S. National Institutes of Health

Go to source} Lay on the roller or lean against a wall with the roller between your back and the wall. Move your body up and down over the roller slowly to knead stiff muscles in your shoulders, back, and legs.
- Try taking a foam roller break any time you feel sleepy and see if you feel more alert afterwards.
Fiber, unlike many of the foods we eat, takes a very long time to digest fully. Therefore, eat some fiber-filled foods and allow them to slowly release energy into your body over the course of the day. Try out an apple with the skin, some black beans, or a bran cereal and let go of your weary ways.^{[9]
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Take a catnap. Long naps during the day can disrupt your sleep later in the night, but taking short, timed naps in the afternoon can be just what your body needs to refresh itself. A veritable reboot can be performed by taking a nap that is 20 minutes long. This is just enough time for your body to fall asleep and kick out fatigue-causing stressors that have built up in your mind.
- Even a very short, 6-minute nap can help to promote alertness, so try taking a nap even if you do not have much time.^{[10]
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Your sleepiness could indeed be due to a basic lack in vitamins and minerals. If you aren’t getting enough magnesium in your diet, try taking a magnesium supplement. These are available at most health food stores and can be taken on a daily basis.
If you have a messy desk, ongoing argument with a friend, or an overwhelming amount of work to do, it could be stressing you out and making you more tired than you normally would be. Deal with the stressors you are aware of, whenever you are able. Managing anxiety-provoking things as they pop up will improve your overall mental health, as well as keep you focused throughout the day.
Studying or working in bed or on a comfy couch is a great way to make yourself tired. Rather than imposing fatigue on yourself by staying in a location that is much too comfortable, move to a place you are less likely to fall asleep in. Working in a coffee shop or at a hard desk will make it much more difficult to want to sleep than piles of cozy blankets and pillows will.

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Question

Why do I feel sleepy all day?

Sari Eitches, MBE, MD
Integrative Internist
Dr. Sari Eitches is an Integrative Internist who runs Tower Integrative Health and Wellness, based in Los Angeles, California. She specializes in plant-based nutrition, weight management, women's health, preventative medicine, and depression. She is a Diplomate of the American Board of Internal Medicine and the American Board of Integrative and Holistic Medicine. She received a BS from the University of California, Berkeley, an MD from SUNY Upstate Medical University, and an MBE from the University of Pennsylvania. She completed her residency at Lenox Hill Hospital in New York, NY and served as an attending internist at the University of Pennsylvania.

Sari Eitches, MBE, MD

Integrative Internist

Expert Answer

When it comes to getting proper sleep, the number of hours you get is as important as the quality of sleep you are getting. Make sure your sleep environment is as conducive to restful sleep as possible. If you're somewhere in the city where it's loud, you could consider buying a sound machine. If there is too much light in your room and you do not have blackout curtains, think about purchasing an eye mask.

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Question

Haw can I stay awake to study in the afternoon?

Luba Lee, FNP-BC, MS
Board-Certified Family Nurse Practitioner
Luba Lee, FNP-BC is a Board-Certified Family Nurse Practitioner (FNP) and educator in Tennessee with over a decade of clinical experience. Luba has certifications in Pediatric Advanced Life Support (PALS), Emergency Medicine, Advanced Cardiac Life Support (ACLS), Team Building, and Critical Care Nursing. She received her Master of Science in Nursing (MSN) from the University of Tennessee in 2006.

Luba Lee, FNP-BC, MS

Board-Certified Family Nurse Practitioner

Expert Answer

To improve your concentration and alertness, drink a cup of green tea and have a small piece of a dark chocolate. Both contain some caffeine but this may work better than coffee to improve your afternoon concentration. Another way to boost your studying ability in the afternoon is to take a mini nap. Even a 5 minute relaxation or a nap can improve your productivity.

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Question

Why do I feel sleepy when its time for study?

Luba Lee, FNP-BC, MS
Board-Certified Family Nurse Practitioner
Luba Lee, FNP-BC is a Board-Certified Family Nurse Practitioner (FNP) and educator in Tennessee with over a decade of clinical experience. Luba has certifications in Pediatric Advanced Life Support (PALS), Emergency Medicine, Advanced Cardiac Life Support (ACLS), Team Building, and Critical Care Nursing. She received her Master of Science in Nursing (MSN) from the University of Tennessee in 2006.

Luba Lee, FNP-BC, MS

Board-Certified Family Nurse Practitioner

Expert Answer

Studying takes a lot of concentration and mental alertness. The most apparent reason for you to feel sleepy when you have to engage in this type of activity is that you are tired and need to catch up on your rest and relaxation.

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Try methods of improving your sleep, and you will likely feel more awake during the day as a result.^{[11]
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Sari Eitches, MBE, MD
Sleep Specialist

Expert Interview. 3 April 2020.}

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Think about things that will make you very happy, excited or even scared. Feeling angry helps too. Doing this will help keep you awake.

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Go to bed early. If you have trouble sleeping listen to the app Relax Melodies.

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