Categories
Caffeine Caffeine Alternative Fatigue Lethargy Side Effects Sleepiness Staying Awake Tiredness

How To Stay Awake, Stay Alert

Overcome Tiredness – Use V-CAF

Stay Awake, Stay Alert, Stay Focused

Feeling tired? Finding it difficult to stay alert? Don’t worry you’re in good company, because we all feel like this at some point in the day (at least I do).

Caffeine stopped being as effective in perking me up as my tolerance levels had become very high and I wanted to stop using it due to some of the strange side effects it had on me.

After trying a variety of alternative remedies my colleague and I decided to make an app that would act like caffeine, without the side effects and be virtual.

Our motivation is to help people stay awake and alert when they need to without having to resort to caffeine. In this post we focus on how to use V-CAF Stay Awake, Stay Alert to help you achieve those goals.

Stay Awake Stay Alert
Photo by @LeopoldoMacaya via Twenty20

Tiredness

/ˈtʌɪədnəs/
/noun/
noun: tiredness
1 the state of wishing for sleep or rest; weariness.”tiredness overcame her and she fell into a deep slumber”

Definitions from Oxford Languages

Tiredness affects us all in varying degrees and frequencies, which makes sense since we are all different. But there are times when we don’t want to feel tired and at those times it can , at best be described as a nuisance, at worst a dangerous sign of an underlying health issue.

Eventually we seek ways to get around it, just temporarily, and not enough to affect our health in negative ways. The most common way by far of achieving this goal is by consuming caffeine.

This wonder drug has and is helping to fuel the thoughts and productivity of many around the world and in its most popular form (coffee) as an industry is estimated to be worth more than $100 billion a year.

 

Why Use Caffeine

Caffeine works, so why not use it? In fact many scientific studies highlight the health benefits of caffeine can delay the onset of such devastating diseases such as Alzheimer’s.

But then there are many reports that show prolonged exposure to caffeine can actually induce effects linked to Alzheimer’s. So which is it? The Alzheimer’s Society in the UK with regards to the protective or harmful effects of caffeine state that there is “No definitive answer” Caffeine and dementia | Alzheimer’s Society .

Although I’ve found that caffeine has worked for me in the past, I almost always needed to consume more to get similar levels of awareness or alertness than I did just a short time before.

This lead me to over consume caffeine to the point that my hands started shaking. And if not to that extreme, then to seriously affect the quality of my sleep, leading me to feel more tired as time went on.

Then there’s the withdrawal symptoms which, depending on how long you’ve been consuming caffeine, can range from a slight headache and drowsiness to very unpleasant stomach cramps and migraines.

Techniques That Work

So, what about V-CAF? Can it work just as good as caffeine and how does it work?

There’s only one thing better at keeping you awake rather than caffeine that isn’t illegal and is 100% natural, and that is sleep. Enough good quality sleep. As a result V-CAF doesn’t work against your natural rhythms but with them.

Instead of trying to fight your body, V-CAF works with your body by monitoring your body’s natural rhythms and notifying you when the probability of your alertness levels dropping have increased.

Knowing this you can then use V-CAF to alert you whilst you are engaged in an activity as a natural break cue. Use this time to take a rest then get back to work. Of late, I’ve started napping after I get a notification from V-CAF. Napping helps clear my mind and I feel a lot more focused and productive
for it.

It’s vital that you get rid of any lingering doubts about whether napping is a good use of your time. Instead, remind yourself that naps can make you more alert, improve your reaction time, help you to become more creative, reduce accidents, and put you into a better mood. In fact, you should start to feel guilty if you are not taking a nap during the day.

Wiseman, Richard. Night School: Wake up to the power of sleep (p. 177). Pan Macmillan. Kindle Edition.

Just make sure your naps are no longer than 20 minutes to achieve the best results.

If you miss coffee or caffeine then start of by not consuming any after midday. Use V-CAF to notify you when you alertness levels drop and then go for a quick brisk walk outside (which for maximum effect works well after having a nap), and drink plenty of water (on cold days I drink hot water and herbal teas for the warmth).

Summary

V-CAF works by you being actively engaged in using it. That is, when you are notified of the reduction in your alertness levels, do something to help regain your focus.

I outlined taking naps and going for walks, but as I constantly say on this blog, nothing beats a good nights sleep. Make the time and effort to increase the quality of your sleep and keep yourself informed about what’s best for your health.

Afterword

Work less than you think you should. It took me a while to realise there was a point each day when my creativity ran out and I was just producing words – usually lousy ones – for their own sake. And nap: it helps to refresh the brain, at least mine.

Amy Waldman source: https://www.brainyquote.com/topics/nap-quotes
Categories
Alert Caffeine Caffeine Addiction Caffeine Alternative Fatigue Focus Insomnia Lethargy Productivity Sleepiness Staying Awake Tiredness

When Caffeine Just Doesn’t Cut It Anymore

When Too Much Becomes Too Little

It’s time to change…

During one of our insanely busy work cycles, Darren looked limp and worn down. In our daily meetings he just stared into the distance, occasionally checking his watch.

As time went on I noticed more often than not that some management types would pull him to one side and have what looked to be an intense discussion about something that they felt the need to point out to him.

Then one day Darren came over to me and asked if we could have a quick chat over a coffee. We found a quiet corner, him with a mug of joe in his hand and me with water in mine, and Darren came out bluntly and asked “How do I do it?”

When Coffee Doesnt Do It
Photo by @potochnyi via Twenty20

The Promise

Confused I responded and said something like “Do what?”. The reply I got back shocked me. “You always seem to be with it. It’s rare that I see you getting angry or upset.”.

Now I got where this was going. In the past I’d been fairly stressed out and not working at my best. I looked sleepy and some would come by my desk and tell me to wake up!

Under pressure to perform, I started drinking diet sodas with caffeine to help keep me awake. But before long, I found myself needing more sodas to just feel normal and staying alert became harder.

 

Getting Let Down

It wasn’t long before my increased caffeine consumption started to affect my sleep. Most evenings between 6 and 7 I would go from feeling lethargic to suddenly being hyper alert.

At the time I put it down to finding work boring and that because the evening wasn’t all about work my mood picked up. But as it became normal for me to be wide awake at 3am laying in bed, I knew that something was wrong.

Also, when it was time to wake up I felt like I hadn’t slept. This feeling would continue until about 10ish after I had my first diet soda of the day. But after lunch until I got back home was a struggle.

It became so bad that my manager asked if I had a sleep condition and told me to fix up as other workers were noticing that I would nod off in front of my screen.

As Darren listened to what I was saying he nodded, laughed and said that he remembered those days and in fact a manager had told him to talk to me to find out what I did to turns things around.

What Darren and I appeared to be suffering from was a bad mix of unhealthy sleep practices and a raised tolerance to caffeine. Because caffeine blocks our brain’s adenosine receptors, our body found it difficult to work out if we were tired.

Adenosine is a chemical released by our body throughout the day. As the amount of adenosine builds our tiredness increases which let’s us know that it’s time to wind down and get ready for sleep.

Caffeine blocks our brain from being able to correctly measure how tired we are and so tricks us into thinking that we are more awake than we really are. To make matters worse, caffeine can stay in our system from between 7 – 15 hours depending on our weight and age.

Because I was drinking so much caffeinated sodas throughout the day I was actively blocking my body from being able to regulate itself which in turn led to me being too awake by bedtime, but tired throughout the day.

A Better Way

I told Darren that I tried a few different approaches, but the best results came from getting more quality sleep and reducing, then removing caffeine from my diet.

  • Avoiding Caffeine
    I stopped drinking caffeine straight away, but it may be best to take it slowly and gradually reduce the amount of caffeine that you consume. This boils down to how bad your withdrawal symptoms are and what is going on in your life at the time.
  • Eating Healthily
    Eat more iron. magnesium, and protein rich foods like beans, nuts, spinach and eggs as a deficiency in any of these can make you feel drained.
  • Staying Hydrated
    Dehydration makes it difficult for you to focus and concentrate, so by being hydrated you can increase your brain’s ability to focus and concentrate whilst reducing drowsiness.
  • Knowing How Tired You Are
    A lot of people are so busy or focused on what they are doing that they don’t realise how tired they are until they make mistakes or are feeling frustrated. By being mindful of how you feel you can train yourself to recognise the tell tale signs of fatigue. Using an app like V-CAF, an Apple Watch app, you can be notified when you are tired so that you can stop and take a natural break before continuing with whatever activity you were engaged in.

Alertness Tips

Darren thanked me for my openness and went on to try some of my tips as well as what he thought would work for him.

And that’s the beauty of being human, we are all similar but unique enough to make it interesting. Darren started to change things around based on his needs and experiences.

My tips are what worked for me, but perhaps you can use them as a base to start from if you ever feel that caffeine isn’t working for you anymore.

  • Avoid Caffeine
  • Eat Healthily
  • Stay Hydrated
  • Know when you are tired

Afterword

Don’t suffer in silence, if you’re in a difficult place, reach out and ask for help. There’s no shame involved. Everybody has times when things aren’t as good as they can be.

Whether we like it or not, we are part of a community, it’s just the way it is. Help your community and they will help you.

Categories
Caffeine Caffeine Alternative Focus Irritability Productivity Side Effects Staying Awake Tiredness

Stay Awake pills, are they worth the risk?

Stay Awake pills, are they worth the risk?

Nothing ventured…

In the past when I had a lot of work to get finished, a tight deadline, or studying for exams I would use caffeine to help me focus and stay awake.

I started to be concerned when I found that I needed more caffeine just to stay awake and focused, until eventually I got the jitters!

After doing some research I decided to stop taking caffeine and in particular caffeine pills.

In this article I’ll be sharing some of the things that I found out about caffeine and why I think taking caffeine pills to stay awake and study or work wasn’t worth the risk.

Working Through Tiredness
Photo by Carl Raw @carltraw on Unsplash, Southport, United Kingdom, Take a photo of your arcade, play around with the lighting in Lightroom. It’s fun.

Ease of Access

It’s never been easier to get a quick energy boost when you need it. Plenty of snacks contain caffeine and and are within easy reach via vending machines in schools, offices and train stations.

Due to caffeine’s pervasiveness in foods and drinks, many don’t realise how much caffeine they consume in a day.

Caffeine pills promise an instant energy boost packed into an easily consumed pill. A couple of pills will keep you alert and focussed. A single pill can contain as much caffeine as two cups of coffee (200 mg).

Great, so what? The FDA recommends four or five cups of coffee per day for healthy adults (depending on body weight, medications and individual sensitivity), which works out to be approximately 400 mg of caffeine. Consume just one pill and you are already at half your limit for the day.

And those that do use caffeine pills quite frequently consume more than one or two pills, especially if they have a heavy work or study load.

Diminishing Returns

When you’re in it, it’s difficult to realise that your caffeine consumption is raising your tolerance to the stuff.

I started taking more caffeine pills than the recommended dosage and felt more drained and irritable. I remember blaming it on the fact that I had so much to do and not enough time to get it done.

A good friend of mine told me that it might be best if I slowed down, and would drop hints about the effects that caffeine was having on me.

Looking back I can see it clear as day. I was consuming too much caffeine which was making me feel crap.

Classic symptoms of consuming too much caffeine include:

  • Irritability
  • Headache
  • Restlessness
  • Insomnia
  • Agitation
  • Palpitations
  • Tremors
  • And sleep disturbances

And then there’s the withdrawal symptoms. A lot of people don’t believe that caffeine is addictive whilst being addicted themselves (I was one of those).

When I first tried to stop I felt the same as when I was increasing the amount of caffeine pills I was taking. This was because I was suffering from withdrawal and didn’t realise it!

Those of you that need a coffee or tea fix in the morning might not realise that the reason you have the craving for caffeine is because you are suffering from withdrawal symptoms. Because you weren’t drinking caffeine or popping pills in your sleep, when you wake up your mind needs the caffeine just to make you feel normal.

Here’s a list of common withdrawal symptoms, tell me if any of them sound familiar to your daily experience:

  • Nervous irritability
  • Tremors
  • Palpitations
  • Gastrointestinal disturbances
  • Anxiety
  • Depression

The Alternatives

After I had decided to quit caffeine, my instinct was to look for a safe replacement or alternative that would give me the same awake feeling without the nasty side effects.

Through trial and error I found that the best alternative was to change my lifestyle. By making different choices I found myself gradually feeling a lot better than I ever did when using caffeine pills. I still drink and eat caffeine once in a while, but not to stay awake!

So in no particular order, here are some of the lifestyle changes that I’ve made:

  • Avoid Caffeine
    Gradually reduce your dependence on caffeine until you find yourself not craving it anymore (especially when you’re feeling tired or stressed). Be prepared for the withdrawal symptoms, but tough it out and know that in the long term you’ll pull through.
  • Eat Healthily
    Eat more iron and magnesium rich foods as a deficiency in either one can make you feel drained. For iron eat spinach and beans; for magnesium, nuts such as cashews and almonds. Eggs are good for protein and are a good source of B vitamins that help turn your food into energy. Eat fruits that are high in vitamin C, like oranges, strawberries, pineapples and kiwis, as they help body fat to be used as energy.
  • Stay Hydrated
    By drinking enough water every day, you help your brain to function more efficiently. Dehydration makes it difficult for us to focus and concentrate, so by being hydrated we increase our brains ability to focus and concentrate as well as reduce drowsiness.
  • Know When You Are Tired
    A lot of people are so busy or focused on what they are doing that they don’t realise how tired they are until they make mistakes or are feeling frustrated. By being mindful of how you feel you can train yourself to recognise the tell tale signs of fatigue. Using an Apple Watch app like V-CAF, you can be notified when you are tired so that you can stop and take a natural break before continuing with whatever activity you were engaged in.

Review

I made the decision a while ago to not use caffeine pills, and caffeine in general to stay awake just so I can get things done.

The risks to my medium to long term health just weren’t worth the risk for me. What about you?

If you decide you need a change, then why not try out some of the tips that we gave above:

  • Avoid Caffeine
  • Eat Healthily
  • Stay Hydrated
  • Know when you are tired

Last Thoughts

Nobody knows you better than you do. Consuming caffeine has benefits as well as drawbacks. The key seems to be balance.

Everyones centre point is unique to themselves. By taking the time to find out about yourself, you eventually will have the instinct to know what works for you.

Thanks for reading.

Categories
Caffeine Caffeine Alternative Energy Exercise Side Effects Staying Awake Tiredness

How to Stay Awake Without Caffeine

Five Tips to Staying Awake Without Caffeine

Five steps to greatness…

Need to stay awake but don’t want to use caffeine? 

In this post I’ll share 5 tips with you that will beat that tiredness slump.

Where's my coffee?
Photo by Dominik QN @dominik_qn on Unsplash

Caffeine and Staying Awake

It is tempting to just use caffeine and be done with it. It works. It keeps us awake and makes us feel more alert and focused. Plus it’s easy and widely available and everybody uses it.

Which is true up to a certain point. Caffeine doesn’t technically boost our energy and make us feel more awake. It masks our tiredness from us, giving us a temporary boost, which makes us feel less tired.

For short term fixes it’s not too bad, but it is easy to become over dependent on the effects that caffeine has on our nervous system to get us through those tired patches.

Side Effects

Drinking five or more cups of coffee daily can create a caffeine dependency. This doesn’t include sodas and foods that contain caffeine. Most people are unaware of how much caffeine they consume every day, and with caffeine finding its way into more foods, beverages, supplements and medicines, the dangers of accidental overdose are increasing.

Compounding this issue is the fact that the more caffeine you are exposed to, the greater your tolerance of it’s effects, which then leads to more caffeine having to be consumed to get the same or similar effects.

Increased caffeine consumption can cause the following symptoms:

  • Nausea
  • Vomiting
  • Diarrhea
  • Increased heart rate

How to Stay Awake

This list of five techniques will help you stay awake for the short term. For more long-term tips read my article on staying awake.

  1. Do something fun.
    Boredom or uninteresting tasks bring on the yawns and make you feel more tired than you need to be. Take a break, watch something funny or play a game. This will stimulate you and help reduce the feeling of tiredness.
  2. Get out in the sun or work in a bright environment. 
    Being in dark environments not only makes you feel more tired, but can make you feel depressed. If you find yourself in this situation, going out in the sun or having bright lights on inside will help reduce the production of melatonin, and keep you awake a bit longer. 
  3. Take regular breaks. 
    People are usually pretty bad at working out how tired they are. Long work stretches without breaks decrease performance as you become more tired. Using a tiredness monitor such as V-CAF will help notify you when you are tired so that you can take a natural break without your productivity decreasing.
  4. Plan your most difficult tasks to start around 10am. 
    Assuming that you get to bed by 10pm and wake up at 7am, your peak concentration time will be around 10am. This due to your body’s melatonin production naturally reducing.
  5. Eat and drink well. 
    Fueling your body with non processed whole foods and drinking lots of water will enable you to concentrate better due to your blood sugar levels being kept even without high and low spikes throughout the day.

Review

Some long-term caffeine users find it difficult to believe that anyone can make it through the day without caffeine.

I think the real reason is that when faced with the choice between withdrawal or quick fix, the fix wins.

Anyways, here are my short-term tips to staying awake without caffeine:

  • Do something fun
  • Go outdoors into the sun or be somewhere bright.
  • Take regular breaks.
  • Eat and drink well.

Last Point

I left out one more tip, but I think it’s central to all the others. 

Be motivated. Without motivation it becomes difficult to succeed using any of the tips that I presented above.

If you really want to stay awake without caffeine, be motivated in the steps you choose to make that your reality.

Categories
Fatigue Focus Staying Awake

How Can I Stay Awake?

I Need to Stay Awake II

More wide awake tips…

I’ve recently been extremely busy and had fallen behind on some of my tasks and also had a new bunch of tasks to take care of too.

I decided to put more hours in to get the work done but found that as I was working I just couldn’t stay awake!

This had the knock on effect of making me have to work longer to catch up with my work, which in turn made me feel more tired.

I eventually got the work done and what I want to share with you was what I learned by having to go through that difficulty so that it may help you if you ever find yourself in that situation.

Must-stay-awake!
Photo by Matthew T Rader@matthew_t_rader on Unsplash

Drowsy Whilst Working

Many of us go through phases where we feel too tired to get the job done but we do somehow. In my own life I’ve experienced this as a student, employee, employer and parent.

Even though we get through these phases and complete the tasks or goals that we have to achieve, the experience is far from pleasurable. Over time if we repeat these cycles it can become extremely difficult to motivate ourselves to even attempt to get things done.

This is bad as we can start to attribute these feelings with the tasks that we have to do, making us feel resentful and depressed.

What Tiredness Costs You

Having feelings of resentment because you are tired whilst working (or studying) makes the work more difficult than it needs to be.

Feeling tired makes it difficult to do basic cognitive functions such as paying attention, concentration, accuracy and memory recall, which results in less than stellar performance and less productivity – leading to feeling even more resentful and frustrated. 

Over the long term this can lead to mood disorders and chronic diseases, causing harm to your career or long-term life goals. 

Mix and Match

There are a myriad of techniques that you can use to get you over that hump when you’ve got to get some work done. 

But what I found that worked surprisingly well was mixing and matching the following techniques. The beauty of this is that everyone is different so it gives you the opportunity to tailor it to your own needs as you see fit, giving it more chance of success because it is your work that you put the effort into.

  • Motivation
    This is probably key to making all the other steps work, or work better. Give yourself a target that if you achieve you’ll get a reward of your choice. Make multiple or incremental goals to help motivate you to get through the difficult parts.
  • Give yourself time limits
    Set a time limit for blocks of work or study, say three twenty to twenty-five minute periods, using the Pomodoro technique, or other themed timer app (I use Forest).
  • Use a tiredness monitor or alarm
    Even though you are tired, use a tiredness alarm like V-CAF that notifies you when you are going to nod off. That way you can stop where you are and refocus yourself and wake yourself up so that you have full concentration until the next alarm.
  • Drink something (not alcoholic)
    For me water is best, but there are other alternatives to caffeine based energy drinks such as B vitamin products, herbal and protein supplements. And of course there are caffeine drinks and products too, but these are my last choice.

Review

What eventually worked for me was to motivate myself with a reward, drinking water and using the tiredness monitor.

You are free to try the same or make your own mix, as long as you try something to get over that hump.

Once again:

  • Motivate yourself by setting goals that give you a reward if completed
  • Give yourself time limits, use tools like The Pomodoro Technique or Forest to help focus on the task at hand
  • Use tiredness monitors like V-CAF.
  • Drink water, energy drinks, coffee – whatever works for you

Conclusion

The key here is to set your own goals and use your own system to get the results you need.

Nobody knows you better than yourself.

Categories
Caffeine Alternative Energy Fatigue Productivity Tiredness

How To Boost Your Energy

Energy Boosters

Lift off…

Feeling tired, fatigued or burnt out? You’re not alone. According to the National Safety Council more than 43% of workers are sleep-deprived.
Fatigue – You’re More Than Just Tired, NSC

The fact that tiredness is on the rise may account for the global demand for energy-boosting products being at an all time high. Caffeine consumption is on the rise and producers are capitalizing on the trend by providing more products that contain caffeine.

With all these products being put out in the market, it may make it easier to exceed recommended caffeine limits. 

So what are the alternatives to consuming caffeine to boost our energy levels?

Boost
Photo by dan carlson @dan_carl5on on Unsplash Full focus at a coffee shop

Why Are We So Tired?

Our modern lifestyles tend to encourage behaviors that as a whole can lead us to feeling tired. Demanding jobs, long shifts, long weeks, sleep loss, no rest breaks and long commutes are just a few of the ways that we may be contributing to our tired state of affairs.

Compounding the issue is our willingness to use stimulants such as caffeine to give us a boost of energy to get us through the day.

Does Caffeine Really Boost Our Energy Levels

Caffeine tricks our minds into releasing dopamine, which makes us feel alert, motivated and good about ourselves. This makes us feel as though we have more energy than we actually have.

Eventually, you’ll need ever increasing amounts of caffeine to achieve the same energy boosting effects. This can happen as soon as a week to 12 days.

When trying to give up caffeine, withdrawal symptoms can begin as fast as between 12 to 24 hours, explaining why some people need a coffee in the morning to feel as though they are awake.

Withdrawal symptoms include but are not limited to the following:

  • Fatigue
  • Depression
  • Lethargy
  • Vomiting

Alternative Boosters

Companies such as Bayer AG, PepsiCo, Boehringe Ingelheim GmbH and Sanofi are investigating using herbal and/or traditional medicines as alternatives to using caffeine.

As an individual you can use the following techniques and tips right away to help boost your energy:

  • Number one is to get more sleep.
    Although everyone is different, studies show that most people are most alert when they regularly get between 7 to 8 hours sleep.
  • If you are working on a tedious task, take regular breaks.
    Performance tends to decrease after 90 mins of continuously working.
  • Be alerted to when you are tired by using a tiredness alarm like V-CAF.
    V-CAF is an Apple Watch app that works by subtly notifying you when you are most likely to be drowsy and not focused on your current activity.
  • Eat whole foods and avoid foods containing processed sugar.
    This will help keep your energy levels balanced throughout the day.

Review

The best way to boost your energy is to make better lifestyle choices and avoid stimulants that trick your body into thinking it has more energy than it does.

Here are the takeaways:

  • Get more sleep
  • Whilst working or doing something that you need to focus on, take lots of breaks
  • Use tiredness alarms such as V-CAF
  • Eat whole foods, avoid processed foods

Conclusion

Tiredness is our body’s way telling us to slow down and take care of ourselves.

By trying to short circuit our body’s defense systems, we put ourselves and others at risk.

A few simple lifestyle changes can really improve our quality of life.

Categories
Productivity Staying Awake

How To Stay Awake In That Exciting Meeting

Struggling To Stay Awake In That Very Exciting Team Meeting?

I know, it’s difficult…

Oh how I love those very important team meetings. First thing in the morning or just after lunch do it for me.

Sure, they are packed full of very useful and relevant information to help me with that end of week deadline, but I just can’t seem to keep myself awake in them.

Luckily there are steps we can take to overcome nodding off; and one in particular has worked wonders for me. Keep reading to find out more.

museums are boring :)
Photo by Lo on Flickr museums are boring 🙂

Being Tired During Meetings

Meetings are a big part of our working lives. I’ve been in situations where whole days have just been meetings. And being tired made getting through the day feel like hell.

Unfortunately, they are a necessary evil, so we can find ourselves grinding through them. 

The Good, Bad and Ugly

Being tired during a meeting is no fun. It can be irritating to both your meeting host and yourself.

Also, it is very difficult to focus on the information being presented which can lead to more frustration.

And worse of all, you can appear to be unprofessional to your piers and boss if you look like you are nodding off during a presentation.

It Works For Me

I’ve seen others post similar info on the Internet and also found some of the following tips in books. But the last point is new, and I think it’s a game changer (as far as staying awake goes anyway).

  • Focus on the presentation and ask questions or make suggestions
    Force yourself to be an active part of the meeting.
  • If possible, drink something and have a snack
    Give your body something to do and a quick energy boost. Just be careful that you don’t consume too much caffeine or sugar.
  • Move about in your chair
    Fidgeting can help by getting your body to move.
  • Use a tiredness alarm
    V-CAF is a new Apple Watch app that vibrates when you are most likely to be tired. The watch app has an iPhone counterpart, which allows you to put your iPhone in your pocket so that it also vibrates when you are tired. The amount of times this app has helped me out is unbelievable, which is why it’s my favorite choice. 

Review

Using a combination of these tips can help you get through those long meetings when you’re tired. I mix and match to see what works best for any given day (depending on my tiredness and the length of the meeting). 

So once again:

  • Focus and participate in the meeting
  • Drink and eat something if possible
  • Fidget and move about
  • And my favorite, use V-CAF a tiredness alarm 

Conclusion

Don’t let tiredness embarrass you in front of your boss and piers during that all-important end of year presentation.

Use these tips to get through your meetings successfully.

Categories
Caffeine Focus Side Effects Staying Awake Study Studying

How Can I Stay Awake Whilst Studying?

I Can’t Stay Awake Whilst Studying

Just do it…

Struggling to stay awake and focused whilst studying? Finding that energy drinks aren’t helping? Do caffeine pills make you irritable?

Like most people I tried remedies in a box or can to help me stay awake when I had an important test to do, but found that I was even more distracted and less motivated to study.

Over the years I’ve found various quick fixes and tricks that have helped me and may help you too.

Trying to stay awake
Photo by Mayastar on Flickr Barfi hangover, My Friend Penny after she has had a Barfi…Side effect

Too Tired To Study

The problem for most of us when studying is that we are more likely to sacrifice sleep, especially as the date for the exam or test gets closer.

The temptation to cram in as much time as possible is very difficult to overcome, and may lead us to seek stimulants to wake us up.

And to compound the problem, our tired mental state may stop us from doing the things that we need to that would help us achieve our study goals.

Tiredness Reduces Your Studying Efficiency

I hate having to study when I’m tired. Everything seems to take that much more effort and the results don’t seem to justify the action.

Sleep deprivation reduces our mental performance. It reduces our attention and memory as well as our decision making.

Being tired also reduces our ability to understand our study material and increases the likelihood of us struggling during the actual test or exam.
Cari Gillen‐O’Neel, Virginia W. Huynh, Andrew J. Fuligni

Plan For Success

Success takes planning. Don’t fail to plan enough quality sleep into your revision cycle. 

It seems obvious because it is. Sleep is the best tool you can use to help you be able to study for an exam.

The following tricks are quick fixes, to get you through those difficult patches, but remember nothing beats sleep when it comes to preparing your mind to study.

  • Drink plenty of water
    Hydrate yourself and feel better. Water helps keep your brain focused and alert.
  • Make sure you’re eating healthy
    Eat natural. Think – whatever crawls, flies or comes out the earth or water. A healthy balance of good fats, carbohydrates and protein. Not processed foods.
  • Use a gadget that alerts you when you’re tired 
    I use V-CAF an Apple Watch app that alerts you when you are most likely too tired to study effectively.
  • Take timeout for deep breathing
    Deep controlled breathing has worked well for me, depending on how tired I am. If anything, it breaks up my study allowing me to have a quick easy break before trying to study more.

Review

The best thing to do when you have to revise is to plan your sleep accordingly.

Sleep used with the following tips will improve your chances of successfully studying for those exams or tests:

  • Drink more water
  • Eat healthily
  • Use tiredness monitors such as V-CAF
  • Use breathing techniques

Get It Done

If you’re reading this and you are currently studying for exams, I wish you the success you deserve.

Use these tips to help you get yourself through those difficult patches and I’m sure you’ll feel better about completing your exams.

Categories
Caffeine Focus Side Effects Staying Awake Tiredness

How Do I Stay Awake?

I Need To Stay Awake

I can…

I caught myself falling asleep at work. Trying to wake myself up, I reached for a double espresso. It didn’t work. 

The frustration of that experience led me to search for alternatives that would help me stay awake. This article details what I found.

Tired child at breakfast
Photo by Annie Spratt @anniespratt on Unsplash Tired child at breakfast

Why Caffeine Wasn’t Working Anymore

Chances are that you have had a similar situation where you needed to stay awake and be focused, but found that you needed to increase the amount of caffeine that you ate or drank to feel like it was waking you up.

While in the short-term caffeine works, in the long term your tolerance level builds up, leading you to consume more caffeine to get the same effect. 

Is My Health Worth The Risk

The problem is that like any stimulant, ingesting too much can have bad side effects. Many health websites claim that you can consume up to 400 milligrams of caffeine a day if you’re reasonably healthy and not taking any medications.

That’s about four cups of coffee, two caffeinated energy drinks or ten cans of caffeinated soda per day. 

Going above those limits can increase the risk of:

  • Migraine
  • Sleep disorders
  • Anxiousness
  • Frequent urination
  • Nausea
  • Increased heart rate
  • Tremors
  • Diarrhea
  • Addiction

The Alternative Lifestyle

After some minor soul searching I decided to try to be healthier and look for more natural ways to stay awake and be more focused.

  • Get More Sleep
    It’s obvious but it’s overlooked. Sleep more. Everybody is different so the amount varies. I tend to go for between six to eight hours of sleep, which means going to bed a bit earlier.
  • Exercise
    I’ve increased my workout times which over the longer term will boost my energy. But I also move around more when I’m feeling sleepy at the office. Standing up, having a good stretch or going for a walk have helped.
  • Use Technology
    Apps like Be Focused and Forest help focus your attention on the task at hand (which I’ve found wakes me up a bit). If you have an Apple Watch then V-CAF alerts you when your most likely to nod off or are feeling too tired to focus.
  • Drink More Water
    Up until recently I hadn’t been mindful of how much water I’d been drinking throughout the day. Now that I drink less caffeine, I found that drinking water plugs the gap that was once filled by coffee. This has the added benefit of me keeping the same routine of having a drink when I wake up or when I feel tired, but replacing coffee with water. And the best thing is that it works!

Summary

If you’re struggling to stay awake after drinking coffee, tea or energy drinks, there’s a good chance that your caffeine tolerance has increased.

Try the following alternatives to caffeine products:

  • Sleep More
  • Move around when you’re tired
  • Make use of technology to help you stay awake (alarm apps like V-CAF)
  • Drink more water

Where To Go From Here

When I decided that I’d had enough of drinking coffee to stay awake it led me down this path.

If you want to be more focused, awake and in control of yourself, take the decision to start as soon as possible.

The act of choosing whether you keep drinking coffee and caffeine products or decide to go healthy is rewarding and powerful.