Categories
Productivity Sleep Sleepiness Staying Awake Studying

Combating Tiredness In A World That Never Sleeps

How do you feel?

Change the way you play the game…

Tiredness whilst working affects us all at some point, and it affects some more than others. When talking with colleagues the quick solution tends to be to consume more caffeine.

Although this works in the immediate short term, over longer periods the efficacy of caffeine to keep us feeling awake starts to reduce, and so typically we consume more.

When it comes to sleep hygiene (especially at the work or study place), there seems to be a high level of ignorance as to the long and short term effects of tiredness on our health and productivity.

In recent years there has been a push by corporations to help employees and students deal with the increasing demands of work loads and performance targets, but not much on actioning strategies that address sleep related issues.

So what can you do as an individual to address these issues?

Work vs Sleep

Increased work and study loads, as well as an increase in online activity (games, social media, news sites and special interest sites, to name a few), as well as pressure to spend time with family and/or friends have made it difficult to maintain healthy sleep practices over a long period of time.

Whether studying or working, the default strategy for most is to increase the amount of time they spend working. At first glance it seems intuitive and seems to be corroborated in studies such as “Just do it! Study time increases mathematical achievement scores for grade 4-10 students in a large longitudinal cross-country study”:

These results support the idea that students, in particular low-performing students, can boost their academic abilities to upper levels when increasing their study time.

Spitzer, M. (2021). Just do it! Study time increases mathematical achievement scores for grade 4-10 students in a large longitudinal cross-country study.European Journal of Psychology of Education,OnlineFirst,1-15.

However, as we shall see later, quantity doesn’t always out do quality, and a little deeper reading into the above study alludes to the fact that “seeking out the right answer is the first step to get it right”. But most take it on the surface level and equate time spent doing something as equal to time spent doing the right thing.

Unfortunately if spending more time to solve a problem is the only tool that we have to solve our work and study load problems, we soon find that we never have enough time to get things done, whilst at the same time increasing the stress levels we expose ourselves to.

The need for 24-hour a day operations in developed countries has increased the likelihood that workers will experience fatigue, sleepiness, and decreased performance sills as part of their daily lives. Evidence also suggest that the more one works, the less time the person sleeps, even on days off.

Pilcher, J., & Morris, D. (2020). Sleep and Organizational Behavior: Implications for Workplace Productivity and Safety.Frontiers in Psychology,11,

 

Is It Worth It?

Fatigue affects our basic cognitive functions which decreases our job and safety performance. In the long-term, fatigue has both health and economic consequences.

National Safety Council

Working more when we are tired will usually not get us the results that we want and can increase the risk of us suffering from any of the following:

  • Obesity
  • Sleep apnea
  • Cardiovascular disease
  • Irritability
  • Reduced immune defence reaction

Further research suggests that our cognitive abilities decline when working whilst we are tired, making it harder to complete simple tasks and to focus. We become slower, make more errors and the quality of our work reduces, which implies that we’ll have to spend more time to correct the mistakes that we made when were tired (or in other words, spend more time working).

What You Can Do

Knowing this, the best thing that you can do is take action. One of the first things to do is to learn what you can and then implement what you know. The article and research paper that helped me to write this article is excellent and has a wealth of information for individuals as well as companies and can be found here:

Sleep and Organizational Behavior: Implications for Workplace Productivity and Safety

And here are few more tips to help get you started:

  • Sleep
    Make your sleep your priority. Don’t sacrifice your sleep for productivity gains or family/social reasons (where you can). Quantity and quality are equally important so try to get between 7-9 hours of quality sleep (by avoiding alcohol, and not consuming caffeine past midday). Exercising (even a 20 minute walk counts), also helps improve the quality of your sleep. Also, go to bed and wake up at the same times regularly, so that your circadian rhythm can adjust accordingly, which also helps improve the quality of your sleep.
  • Working hours
    Generally speaking working more than 50 hours a week, or 10 hours a day can be very taxing and tiring, so where possible adjust your work schedule to reduce the amount of tiredness that you experience. Avoid early starts and late finishes as you’ll be working against your body’s natural waking and sleeping cycle, which in turn increases the likelihood that you’ll exhaust yourself. Shift workers should try not to work too many late shifts in a row and should speak to their employers about arranging their work schedules so that they have enough time to recover after completing a series of night shifts, early morning shifts, rotating shifts or irregular shifts.
  • Rest Breaks
    Take regular work breaks and try to formalise them where you can. Breaks are excellent because they give you a chance to step away and where possible take a nap, which reduces the chances of you micro sleeping on the job. Scheduling in just a 10 minute break every 50 minutes can make a world of difference. In Sleep and Organizational Behavior: Implications for Workplace Productivity and Safety, June J. Pilcher and Drew M. Morris highlight that wearables, (smart electronic devices such as a smart watch or fitness tracker), may play an important role in health promotion programs, whereby teams can be set up to help monitor and encourage participants to move more whilst at work. Apps such as V-CAF (an Apple Watch app) take this step further by notifying users when their alertness levels are dropping, thereby informing them of the need to take a break automatically.
  • Long commutes
    Workers that have a long commute to work also increase the likelihood of tiredness and fatigue as the time spent traveling is time that they don’t spend resting, but at the same time adds to the length of their already long day. Where possible, cut your commute times down by arranging to work from home or changing location. If you travel by public transport, when you can take a quick snooze. It’s far from ideal but it’s better than nothing.
  • Stressful and/or monotonous jobs
    Physically and mentally demanding jobs are the most difficult to fix. Unless you can find alternative employment, there isn’t much room for you to change things. This is where all of the above stated points come into their own as you will have to incorporate them all into your daily routines to help mitigate the risks to your health. If you are an employee, you can talk to your employer or HR department to see what steps they can take to help you whilst you’re at work. If you’re self employed, then you’ll have to organise your work process around what’s best for your health, which can be quite challenging, but well worth the effort. Use the suggestions above (and throughout this blog) to help you.

Review

In a world where it appears as though there is never ending increasing competition with decreasing alternative opportunities, it is easy to fall into the cycle of working for longer hours per day, whilst cutting the amount of time you get to recover and sleep.

Although not perfect, by trying some of the above strategies and finding out more about how a lack of sleep can effect the quality of your health, study, work and family life, you can take some positive action to help yourself cope better.

  • Sleep – more quality and quantity
  • Working hours – no more than 50 hours a week, 10 hours a day, and not starting too early, or working too late
  • Rest breaks – take at least a 10 minute break for every 50 minutes at work. If possible have a nap
  • Long commutes – avoid them where possible
  • Demanding jobs – restructure your work process where possible

Afterword

“Do each day all that can be done that day. You don’t need to overwork or to rush blindly into your work trying to do the greatest possible number of things in the shortest possible time. Don’t try to do tomorrow’s or next week’s work today. It’s not the number of things you do, but the quality, the efficiency of each separate action that count. To achieve this “habit of success,” you need only to focus on the most important tasks and succeed in each small task of each day.”

Earl Nightingale, How to Completely Change Your Life in 30 Seconds source: Earl Nightingale quote: Do each day all that can be done that day…
Categories
Lethargy Productivity Studying Tension

Get Yourself Together

Take a step back and see where you are

One step back…

Unfortunately there are times in our lives when we just feel overwhelmed and find it difficult to sort out what we should be doing. No clear path to the road of order presents itself and we can be left a little befuddled.

At the same time it’s not uncommon to find ourselves being pulled in many different directions, all as important as the other, whether it be study life, work life balance issues or family. It easy in hindsight to realise that you should take a step back and take some time to assess where you are and what you should do, but when you’re deep in the thick of it, nothing looks straightforward.

But we shouldn’t fret as there are things that we can do to help lift the fog and clear the way for us to get back on track, so let’s dive in and figure them out.

Get Yourself Together
Photo by @kristin12 via Twenty20

The Descending Mist

Another assumption within the Effort-Reward Imbalance model points to over-commitment leading to sustained stress reactions…

Over-committed people exaggerate their efforts beyond levels usually considered appropriate, a behaviour also discussed in the personality-centred approaches of burnout.

Jenull, B., & Wiedermann, W. (2015). The Different Facets of Work Stress. /Journal of Applied Gerontology,/ /34(7),/ 823-843.

Loosing track of where you are is easy to do. The way that we work and/or study tends to encourage us to have tunnel vision and focus exclusively on what we have to do; and working this way helps to get things done.

However, these days we are increasingly finding ourselves having to multitask or focus on multiple things at once, just to keep up with the ever increasing demands for more productivity, better grades, or moving up the corporate or social ladder.

In addition, it can be very difficult to say no to the increased workloads as we may feel that this would affect our chances of promotion or put us at a disadvantage to our competition.

As the pressure builds we try to put more effort in and double down on a failing strategy unable to clearly see a way out of this mess. All we can do at this point is hope that our efforts are not in vain and that eventually we’ll make it through.

 

No Clear Way Out

However, before we know it, we are swamped with things to do and don’t have enough time or energy to get them done, with no clear way out of the mess we find ourselves in.

It’s at this point when we can find ourselves in a “danger zone” without even realising it; by unintentionally placing excessive pressure and demands on ourselves, we are actually stressing ourselves out and find that even the simplest things can overwhelm us.

And as I stated earlier, because we are so focussed on getting through what needs to be done, we can overlook some of the tell tale signs that tell us we are stressed and therefore miss an opportunity to take the appropriate actions needed to relieve the pressure. Some of these indicators include:

  • Feeling tense
  • Increased anger and/or frustration
  • Anxiety
  • Depression
  • Low morale
  • Decrease in productivity
  • Difficulty concentrating
  • Disturbed or impaired sleep
  • Increased consumption of stimulants (caffeine or alcohol for example)
  • Over eating

Clarity

Now that we have made the link between feeling overwhelmed and stress and the negative effects that being stressed can have on your health and quality of life, what can we do to reduce or even better prevent the build up of stress in our lives?

  • Work / Study for reasonable hours
    It’s tempting to put in more hours in “the grind” trying to get things done than is actually possible, so set a target for your productive times during a stint and divide your day into productive things to be done and other tasks that need to be done.
    This leads me onto a side issue that has been in the software development world for years regarding how many hours per day you are actually doing productive work vs. meetings and non productive work. There are those among us (me being one of them) that believe that at best you can’t get more than five hours of truly productive work consistently per day. There are exceptions, but they don’t tend to last so long. In fact there’s a post by Joel Spolsky from 2002 where he mentions:

“What drives me crazy is that ever since my first job I’ve realized that as a developer, I usually average about two or three hours a day of productive coding. When I had a summer internship at Microsoft, a fellow intern told me he was actually only going into work from 12 to 5 every day. Five hours, minus lunch, and his team /loved/ him because he still managed to get a lot more done than average. I’ve found the same thing to be true.”

Joel Spolsky, founder of Trello, and Glitch, CEO of Stack Overflow from 2010-2019, Fire And Motion – Joel on Software

Please note I’m not saying that you should only work 4 or 5 hours a day, but rather that you should work out what works for you and get the majority of what needs to be done in that time. Throwing more hours at a problem usually doesn’t solve it!

  • Keep Family/Friends time or down time sacred
    Don’t sacrifice time for yourself and/or family and friends (or if you feel you have to, keep it at a minimum). To increase the quality (and perhaps quantity) of your life, a balanced work / social life is key. Although family and friends time can have their own stresses, the act of taking time out from an area and spending it in another can be all that is needed to lift our spirits (think, a change is as good as a rest).
  • Manage your workloads
    As with making sure you work within reasonable hours, managing your work takes it one step further. Make it a point to as best as you can organise the work that needs to be done, and where possible try not to overlap two or three demanding tasks with each other. If your work loads are out of your control, let your employer or manager know that it might be better to reorganise your workload so that you can be more productive. If you don’t ask you don’t get, so why not mention it to them (they’re human too).
  • Value yourself and the work/studying that you do
    By taking the time to truly know and appreciate yourself you’ll be less likely to abuse yourself with unreasonable demands and will eventually appreciate that your efforts are valuable. Doing this will eventually increase the quality of your output and productivity because you now work with value and purpose, which in turn will reduce the stress that you feel as you’ll be enjoying what you are doing.

Review

In summary, get yourself together by reducing the amount of stress that you subject yourself to. This starts by changing your attitude towards yourself and the things that you have to do. Taking the time to organise yourself to make this happen is your responsibility and ultimately you get the reward for the effort that you put in.

Just don’t stress about it 😉

Afterword

“Work is about a search for daily meaning as well as daily bread, for recognition as well as cash, for astonishment rather than torpor, in short, for a sort of life rather than a Monday through Friday sort of dying.”

Cooper, C. (2003). Stress prevention in the police. /Occupational Medicine,/ /53(4),/ 244-245.

Categories
Alert Energy Exercise Focus Productivity Study Studying

How to Stay Focused In Three Easy Steps

As Easy As One, Two, Three

Just start…

There are a thousand and one different things competing for our attention at any given moment. Most of the time we naturally block out all that noise and tune in to what we turn our attention to.

But sometimes it can be really difficult to focus on something that we should or want to focus on. Likewise there are times when we don’t or shouldn’t focus on a particular thing but we nevertheless find it extremely difficult to not turn our attention to it.

I’ve tried various ways to help get my mind focussed on what I need to whilst putting aside issues that are more of a distraction rather than a must do, and in this post I’ll share three ways that have helped me to improve my focus.

Stay Focused
Photo by @jesslharbin via Twenty20

The Draining

Competing priorities are a daily occurrence to me. Family, work, study and personal health are all vying for centre stage in my mind. When I’ve been busy in the past I’ve just gone with the issue that’s more pressing at the time!

For example, if I have a work deadline that has to be done by Friday and it’s Thursday evening, then getting things done around the house will have to wait until Saturday. But if I also have to do the shopping on Saturday because the cupboards are bare, then shopping takes priority over the household chores.

Unfortunately whilst doing one thing my mind would partially be on having to figure out what I have to do next, which in turn takes focus away from what I’m doing, causing me to take longer than I would have if I’d just focused on what I’m doing at the moment.

Guilt and Competing Interests

At some point I would find myself doing a half hearted job, not feeling good about it and then rushing to get the next thing done. This would weigh on my mind and eventually I’d come to a grinding halt and do nothing or just feel so tired that I’d might as well do nothing.

Part of the problem is that by not prioritising what needs to be done and listing them down (either on paper or electronically) I was adding more stress than I needed to myself every day and then wondering why I wasn’t feeling as productive as I could have been.

Another part of the problem was due to feeling tired. A lot of the time I found that when I felt the most lethargic I would tend to procrastinate more than usual before starting a task. All the time I spent delaying starting would make me feel guilty and that eventually would make me feel more tired, which made it more difficult for me to start.

Overcoming

Being as stubborn as I am, it took for some subtle changes to be forced upon me for me to realise that without too much effort I could feel better and think clearer with more focus!

Had I listened I wouldn’t of had to feel. My lack of focus wasn’t just a focussing problem, but rather a warning from my body to change how I went about things.

These are the relatively easy steps I had to take to get my focus back on track:

  • Consistently have 7-9 hours of quality sleep.
    Sleep is a basic human need. As you know we need it to function “normally”. The problem is that we can undervalue just how much we need a good nights sleep; especially whilst studying or working. For many, (including myself), it becomes one of the first things that we sacrifice in order to reach our objectives.

Nicole Bieske, a spokeswoman for Amnesty International Australia, has stated the opinion of her organization thus: “At the very least, sleep deprivation is cruel, inhumane and degrading. If used for prolonged periods of time it is torture.”

Sleep deprivation – Wikipedia

So why do this to ourselves? Be nice to yourself, and get more sleep. I did, and I believe that doing this was a significant factor in improving my focus.

  • Enjoy a healthy lifestyle
    Eating healthly, moderate exercise and reducing your stress are all helpful ways to improve your focus. How? Directly and indirectly by helping you to sleep better and by making your body more resilient. For example just a 20 minute walk can aid with improving your sleep quality, whilst at the same time improving your blood circulation, which also aids concentration and keeping you alert.
  • Take a break when you are tired

I know when I am getting sleepy
MYTH.
People are very poor judges of how tired they are. As a result, they often drive when they are drowsy, and struggle through the day not realizing that they are far from their best.

Wiseman, Richard. Night School: Wake up to the power of sleep (pp. 294-295). Pan Macmillan.

Be aware and look out for the classic signs of tiredness – lack of motivation, tiredness, difficulty concentrating. The difficulty here is being aware of these tell tale signs. Thankfully our Apple Watch app, V-CAF Stay Awake Stay Alert, notifies you at the times when your alertness levels are decreasing, so that you can concentrate on getting on with the task at hand. Since using the app I’ve found it invaluable in helping me to know when I’m not focussing at my best. When the alarm goes off, I take that as a cue to have a break (usually, I take napping breaks, or go for a walk), after which I feel more energised and ready to continue from where I left off.

Summary

Your lack of focus may be due to being tired and/or overworked and not realising it. It’s one of the many signs your body sends you to warn you to change what you are doing.

Take note of how much sleep that you are getting, if you are exercising regularly enough and eating healthily.

And also remember to take regular breaks when you feel yourself getting overly tired.

Afterword

“If you don’t get enough sleep then you’ll struggle to concentrate, become accident-prone, lack willpower, and become less productive. Worse still, you will increase your chances of becoming overweight, having a heart attack, and dying early.”

Wiseman, Richard. Night School: Wake up to the power of sleep (p. 295). Pan Macmillan.”
Categories
Alert Caffeine Focus Productivity Staying Awake Study Studying

Coffee vs Tea for Studying

Choose Your Poison

Study This Study About Studying

In the past when studying for exams or to learn a new subject at work, I resorted to coffee and/or caffeine pills to keep me alert.

Some colleagues used to tell me to drink tea as it does less harm to your body than coffee. Others swore that coffee is the best at keeping you alert and getting the job done, and did I know “that green tea contains more caffeine than coffee?”

After looking at the little research that’s out there, I figured out what was best for me and outline how I came to that conclusion in this article.

Coffee or Tea? Which One Is Better?
Photo by Dan Preindl @preindl on Unsplash, Little Bourke Street, Melbourne, Australia

Depending on Coffee or Tea for Alertness

For a lot of people, drinking coffee or tea helps them feel more alert and therefore more productive whilst working. 

Whenever I had a difficult subject to study for, or was feeling tired, I would instinctively go for a cup of coffee, which once drunk, made me feel that I could get the work done. 

For others, like my friend Jason, tea was the way to go. He felt that he didn’t get such a fast caffeine high, and therefore caffeine low as when he drunk coffee, whilst still feeling more alert than he did before he drunk his tea. “Each to their own”, I used to reply.

I now think that Jason might have been onto something. Although tea contains more caffeine than coffee in its dry form, once brewed, coffee has significantly more caffeine than tea (depending on the types of tea and coffee being compared).

Further, according to TeaClass.com:

“The high levels of antioxidants found in tea slow the absorption of caffeine – this results in a gentler increase of the chemical in the system and a longer period of alertness with no crash at the end.”

The Truth About Caffeine

Jason was right and I was wrong. Better switch over to drinking tea to get more productive, right?

Is Drinking Either Coffee or Tea the Solution?

The thing is, is that both coffee and tea contain caffeine; a stimulant that tricks your brain into thinking that it’s not as tired as it really is, and as a result makes you think that you are more alert and productive.

Back to feelings. Many confuse the feeling of alertness that caffeine induces to be a sign of the potential for increased productivity and enhanced mental performance. Unfortunately, just like how caffeine tricks the brain into thinking that it is less tired than it really is, this enhanced productivity is also a delusion.

“While caffeine benefits motor performance and tolerance develops to its tendency to increase anxiety/jitteriness, tolerance to its effects on sleepiness means that frequent consumption fails to enhance mental alertness and mental performance.”

Rogers, Peter, Susan Heatherley, Emma Mullings, and Jessica Smith. “Faster but not smarter: effects of caffeine and caffeine withdrawal on alertness and performance.” Psychopharmacology 226.2 (2013): 229-240.

So, What Works?

Getting more quality sleep works best, hands down. The benefits of regular, good quality sleep are so numerous, I’ll have to write a separate article detailing them.

In the meantime, here are some tips that you can use to help your study/work be more effective:

  • Get into Rhythm 
    Organize your life to match your body’s circadian rhythm. Wake up at around 7am (melatonin stops being released by this time).
    Do your most important work between 10am and 12pm.
    Between 12pm-2pm is usually when we have our midafternoon crash, so avoid difficult work during this time.
    Our body hits peak energy around 6:30pm so if you’re still working start to slowly wind down your efforts.
    Resist the temptation to pull an all-nighter, and try to get to bed around 10pm.
  • Drink Water
    Keeping yourself hydrated will help keep you alert whilst keeping fatigue and tiredness at bay and reducing the risk of headaches and poor concentration.
  • Take Regular Breaks
    When you feel yourself getting fatigued, take a break and get up and move around. 
    The reality is, is that most people don’t realize when they are tired until they are so tired that it can’t be ignored! V-CAF is an Apple Watch app that subtly notifies you to move around and take a natural break when your body says that you are tired.
  • Exercise
    Take the time to incorporate exercise into your daily routine. It could be as simple as a 25-30 minute walk each day or walking upstairs instead of taking the elevator. Exercise helps improve your focus and concentration as well as increasing the quality of your sleep. And the effects can be felt immediately. 

Review

If you have to choose between coffee and tea to help keep you awake, then I would suggest tea. However, I think this is a false dichotomy. The third option is to avoid caffeine and make lifestyle changes that in the long term benefit your health as well as your productivity.

Some of these choices include:

  • Get into your body’s circadian rhythm.
  • Drink more water
  • Take Regular Breaks and use a tool such as V-CAF that subtly notifies you to move around and take a natural break.
  • Exercise regularly.

Conclusion

Study and work goals are important parts of our lives, but not the only part.

One of the most fundamental parts of our lives is sleep. By sacrificing our sleep, we are damaging all other parts of our lives.

Knowing that a single night of sleep deprivation can decrease our cognitive performance by 30%, does it really make sense to reduce the amount of time we spend sleeping to get more studying/work done?

Categories
Focus Productivity Sleep Staying Awake Study Studying Tiredness

Beat Tiredness, Study Better

Beat Tiredness, Study Better

Or, how to pass your exams without messing with your health…

Do you have a test coming up soon? Need to learn a new procedure or technique quickly for a deadline? 

If so and you are feeling tired then this article is for you. Having to study or learn something new whilst tired is a sure fire way to kill the enjoyment of what you are learning.

The team and I have come up with some tips to help you deal with the tiredness part and get you ready and primed to study more efficiently and productively.

Beat tiredness, study better
Photo by Andrew Neil @andrewtneel on Unsplash Green Joe’s Coffee Company, Greensboro, United States, There is no substitute for hard work. ― Thomas A. Edison

Tired of Studying

It can be difficult to motivate yourself to study especially if you have a heavy workload. The tendency for many is to delay until the last possible moment and then do the best we can with the time left.

For some students the pressure of having to pass an exam can contribute to feeling overwhelmed and burnt out before you really get a chance to study in depth.

Then add to the fact that the simple act of studying can make you feel tired no matter what you do, and you can end up feeling down and deflated at best, at worst depressed and stressed.

Working Harder Doesn’t Mean Working Better

Knuckling down and getting on with the work can help but grinding the work out doesn’t guarantee that you will get the most out of your time spent studying.

Tiredness not only affects your mood in negative ways but can also be detrimental to the effectiveness of your study.

Tiredness decreases your ability to:

  • Perform basic mental activities 
  • Focus
  • Be diligent
  • Alertness
  • Memory recall

All of which are essential for successful study.

Tiredness Hacks

Once you know that you have a test start to plan immediately. Start to make changes to your daily routines that take into account your sleep and study schedule.

Incorporate the following tips into your routine:

  • Try getting to sleep by 10pm.
    Your body naturally gets ready to sleep by releasing melatonin between 9pm and 10pm.

  • Wake up around 7am.
    Melatonin stops being released at around 7am, which allows your body to be at peak alertness at 10am.

  • Most people don’t realize that tiredness is likely affecting their brain long before they notice.
    Humans are notorious for being unable to assess their true tiredness levels. 
    Pilcher, J. J., and Huffcutt, A. I. (1996). Effects of sleep deprivation on performance: a meta-analysis. Sleep: Journal of Sleep Research & Sleep Medicine, 19(4), 318.

    Using apps like V-CAF alert you to when you are most likely to be tired so that you can take the appropriate actions needed to wake up, be alert and re-focus.
  • Avoid doing your most difficult studying between 12pm and 2pm, which is typically when most people have their mid afternoon crash. 

  • Break your study periods into shorter time spans.
    For example use tools like The Pomodoro Technique or Forest to help focus on the task at hand. The default time span is 20-25 minutes.

  • Use caffeine sparingly.
    The more you consume caffeine the greater your tolerance to its effects, so the more you need to consume. Plus caffeine interferes with your sleep cycle, so beware.

Review

Hopefully you now have a better understanding of the role that sleep plays in the effectiveness of your study strategies.

Sleep is a major component of your ability to study effectively, which will enhance whatever other methods you use to do your actual study.

Once again, our sleep strategies:

  • Get to bed by 10pm.
  • Wake up around 7am.
  • Know when you’re tired and adjust accordingly using apps such as V-CAF .
  • Avoid doing difficult work between 12pm and 2pm.
  • Break up your study periods using tools like The Pomodoro Technique or Forest .
  • Use caffeine sparingly.

Conclusion

Tiredness like any obstacle on the road to success, is there to be overcome and make you stronger and smarter.

Regularly use these techniques to help you study and learn better, but also to increase the quality of your life and moods.

Categories
Caffeine Focus Productivity Safety Side Effects Study Studying

Caffeine Pills for Energy?

Do Caffeine Pills Give You Energy?

I want to know…

I have had a mixed relationship with caffeine pills. I used them quite a bit whilst studying, and although they worked, I was shocked at the effect they had on me.

Since then I haven’t touched them, but continued to use caffeinated drinks until fairly recently. My issue at the time was with understanding what I was risking by consuming more than the recommended amount of caffeine in one day over a relatively long period of time.

In this article I’ll highlight how easy it is to over consume caffeine and look at strategies that can help us to stay within the safe zone.

Energy in a pill
Photo by Dmitry Bayer @dmitrybayer on Unsplash

Unaware of the Limits

A lot of people, like me whilst I was studying, don’t keep tabs on how much caffeine they ingest.

Going over 400mg per day of caffeine is easily done. Two cans of an energy drink, or four cups of coffee is not that much. Especially when you are focused on completing a work assignment or studying.

Even more so if you enjoy eating chocolate, or have to take a headache pill, both of which contain caffeine.

Caffeine is even in chewing gum and candy.

Potential Dangers

Taking caffeine supplements further increase the risk of over consumption. Many dietary supplements and caffeine tablets contain higher levels of caffeine than food or drinks.

Typical side effects of normal caffeine consumption can be:

  • Increased alertness
  • Irritability
  • Higher body temperature
  • Dehydration
  • Headache
  • Increased heart rate

Beware of these signs if you think you have gone over the limit:

  • Irregular heart beat
  • Vomiting
  • Tremors
  • Abdominal pain
  • Diarrhea
  • Confusion

Alternatives and Reduction Strategies

Where possible, for the sake of your long term health and wellbeing reduce, or completely stop your ingestion of stimulants that trick your body into releasing chemicals to keep you awake.

Here are some guidelines that colleagues have suggested to me in the past and have worked:

  • When taking caffeine pills, don’t drink beverages that contain caffeine, and stick to the recommended dosage on the side of the bottle.
  • Drink water to rehydrate. It will help your mind focus better and help get more oxygen and blood circulating around your brain.
  • Know when you are feeling tired by using an alarm. V-CAF was and still is a game changer for me. It’s an Apple Watch app that notifies you when you are most likely to be tired or nodding off. I use it to let me know when I’m tired or have reduced focus so that I can take measures that wake me up, whilst avoiding caffeine.
  • Get up and take a walk. Very simple, but it works every time.

Review

Caffeine pills don’t so much give you energy but rather trick your brain and body into thinking that you must have energy.

Whilst the effects of taking them can be immediate, the long-term effects on your body leave a lot to be desired.

Try these action points to help reduce or even stop your dependency on caffeine to help you stay awake and focused:

  • Reduce the amount of caffeine you ingest when taking caffeine pills
  • Drink more water.
  • Know when you are tired, and take the appropriate actions.
    (Use V-CAF to help alert you to when you are tired).
  • Move about, get up and walk.

Now You Know

Hopefully you now are more aware of how easy it is to over consume caffeine.

Stay focused, stay alert and stay safe.