Nap? No!

I am enclosing a list of ideas to help if you’re feeling run down, but need to skip the nap.    

Remember naps are only best at 20 minutes or less.  If you’re getting your full 7-10 hours of sleep a nap shouldn’t be needed.  

If you feel tired all the time, consider talking to a counselor about your sleep so that a sleep diet can be sorted out.  You may even need to look into getting a blood draw from your doctor.

Here are some quick ideas for ‘napless’ days!

1) Senses. The easiest way to stay awake is your senses. Why? The more parts of your body that are alert, the less likely it is you will fall asleep. 

Here are a few things to try for your senses:

• Turn up the lights, as many as you can. If you cannot control         the lights, position yourself close to a window.
• Taste mint flavors or other stimulating foods.
• Smell peppermint oil to wake up your sense of smell.  You can also rub this at the base of your neck and back of your head to get a quick energy boost.
• Listen.  Music, like jazz,  rock, or any song that makes you feel alert.  What is your energy song?
• Pull on your earlobes
• Splash your face with cold water or give your self an ice massage on your face.
• Make a fist with our hands and open them 10-12 times.
• Get some FRESH air.  Breath in and out a few times before heading back to your work/house/etc..

2) Stressed Eyes.  Take a break from your computer or text and look out a window.

3) Move. Trick your body into being more alert than you feel by getting up and moving.  Do some arm, back, neck and leg stretches to get your blood moving.  Roll your shoulders around.

4) Stay Active.  A few minutes of exercise a day can have a dramatic impact on how awake your body is.

1) Walk whenever you can

2) Take the stairs

3) Make it a habit it work out 2-3 times every week.

5) Breakfast. Protein in the morning will help you make it through the day.  Look at what your eating for breakfast and switch it up.  

• Egg Whites and turkey.  
• Make it a power smoothie with lots of good greens and protein.

6) Drink cold water.  Staying hydrated

Some ideas for situations:

At Work

Find someone to talk to briefly, a co-worker or a phone call to a friend.

Change it up; switch tasks.

At School

Take Notes, by activity writing down what is going on in a seminar you will stay alert.

Ask and Answer questions.

At home:

Look at flashing colors. They have loads of apps that display bright luminous colors.

Listen to an energizing binaural beat

Take a cold shower

Do something you really enjoy. Engaged = Awake/Alert