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alertness boosting tricks

Posted by KJ on October 16, 2001 at 11:43:07:

In Reply to: Functioning on less sleep posted by ZonedOut on October 09, 2001 at 21:04:10:

Sounds like you're a night owl naturally (like to stay up late and sleep in). Most owls (like me) find it difficult to fall asleep earlier even if they go to bed earlier, so don't worry too much that other activities keep you up late in the week. You're doing the right thing by paying off your "sleep debt" at the weekends - so the answer is categorically 'your weekend sleeping activity is helping you, not harming you'.

Here's what you can do to limit your sleepiness in school during the day. Does your bout of sleepiness occur in the early afternoon - just after lunch? If so, then this is in your 'siesta' time when human alertness levels naturally dip. There are some tricks you could use during lunch to limit your sleepiness in the afternoon: Light exposure, Exercise, Napping, & Food types. Try to get some bright light (5 to 10 minutes outside, even if it's not sunny). Get your blood flow up or your muscles stretched (nothing dramatic, a brisk walk or some flexi-stretching). If you have a safe & quiet place, then take a 10 to 20 minute nap (no longer than 25 mins or you'll ruin the boosting effect). Avoid turkey and milk at lunch time (they contain sleep inducing chemicals). Some people also avoid carbohydrates (to limit the insulin lull after a couple of hours). You may already use caffeine but it's not good to rely on this for alertness - it's addictive.

During the actual 5 minutes of sleep pressure, try some isometric tension exercises: clench your jaw a couple of times, flex your ankles either up or down as hard as you can, or place your hands together in front of you and push them together. You can also use aroma (mint, apple, or lemon). Most people use tictacs!

Be warned that these cycles of alertness naturally come and go every 90 minutes or so. Keep those tictacs handy.

To boost your concentration for homework, try taking a nap after school (aim for roughly 20 OR 90 minutes - don't aim for an hour).

Good luck! KJ


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