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Lack of sleep is often used as an excuse sleepy during working hours. Not a few of you have tried to cope with a cup of coffee or energy drink supplement. But, without realizing it, drink it makes you addicted.

Caffeinated beverages can indeed prevent drowsiness. But you should be wary of side effects, ranging from cutting sleep time, disrupt the cycle and lowering the quality of your sleep.

Then, how can so you can remain “awake” naturally? There’s a good idea to try 12 in the following ways:

1. Waking up from a chair and walking around for a while
In a popular study, Robert Thayer, PhD, a professor at California State University, Long Beach, to learn whether people are more eager to eat candy or fast walking 10 minutes.

Although chewing gum increased energy, an hour later the body will re-tired. While walking for 10 minutes to increase the energy up to two hours. That’s because when walking, oxygen is pumped through your blood vessels to the brain and muscles.

If you work at a table, frequently for short walks. Either outside the building during lunch hour or in the building where you work, will make you feel more alert and refreshed.

2. Rest your eyes to avoid fatigue
Hanging out in front of the computer for hours can cause eye fatigue. Eyes off the computer screen for a few minutes to make eyes more relaxed.

3. Choose healthy snacks
Healthy snacks can increase the energy much longer, such as:
1. Peanut butter on wheat crackers or celery sticks
2. Yogurt and a handful of nuts or fresh fruit
3. Baby carrots with low fat cream cheese sauce.

4. Chatting with colleagues
If you’re not concentrating, ngobrolah to make your mind relax for a moment. “Talk with colleagues about business, politics, or religion. This will be a strong stimulus mainly talks about politics,” said Krakow, Medical Director of the Maimonides Sleep Arts and Sciences, Ltd., in Albuquerque.

5. Create a workspace lighter
Environment with dim lighting trigger fatigue. Studies show bright light can reduce sleepiness and increase alertness.

6. Inhale in
Attractive deep breath can increase blood oxygen levels in the body. This slows the heart rate, lowers blood pressure and improve circulation, which in turn helps the mental performance and energy.

The idea of breathing exercises is to draw air into the stomach, not the chest. You can do it on your desk. Sit up straight, try this exercise until 10 times:

* With one hand on your abdomen just below the rib cage and the other on your chest, inhale deeply through your nose and let your belly push your hand out. Your chest should not move.
* Inhale through your lips as if whistling. You can use the hand on your abdomen to help push air out.

Another technique called stimulated breathing used in yoga to boost energy and increase alertness. The trick: Drag and quickly exhale rapidly through the nose. Keep your mouth closed but relaxed. Do this breathing technique with a very short time, ie three times of each cycle in one second. Then afterwards, breathe normally. You can do up to 15 seconds for the first time and next to add five seconds each time until it reaches one minute.

7. Menepilah when drowsy while driving
“Driving while drowsy as dangerous as driving under the influence of alcohol,” said Siebern. The trick, you can open the windows and turn on loud music. “Replace your position that driving with other people or menepilah sleepiness and sleep until gone,” said Siebern.

If you are in a long trip, replace the driver’s position as often as possible. Stop at least every two hours for a walk and get fresh air.

8. Divert the task thoughts stimulasikan
In 2004, Finnish researchers studying people who work the night shift (12 hours). They found that monotonous work just as dangerous as it reduces time to sleep and lowered alertness. Try doing different tasks at home or at work when sleepy. Or switch to another task that is more interesting when you feel sleepy.

9. Drinking water
Dehydration can cause fatigue. Make sure you drink plenty of water and eating foods that contain high water content like fruits and vegetables.

10. Napping for a moment lose sleep
According to Barry Krakow, MD, author of Sound Sleep, Sound Mind: Seven Keys to Sleeping Through the Night, there are two things to remember about naps: Do not nap more than once, or close to your bedtime. “Go to bed between 5 to 25 minutes,” said Barry.

Nap time should be six or seven hours before you usually would go to sleep. If you want to break nearly as hours of sleep, rest shorter.

If you need to take a nap in the workplace, it’s better not to sleep on the table. Some companies provide for employees’ bedroom. Or you can train during the holidays with an alarm clock to ensure you get up on time.

“If you can not sleep, rest with closed eyes for 10 minutes or more,” said Allison T. Siebern, PhD, of Stanford University Sleep Medicine Center in Redwood City, California.

11. Air noon regulate sleep cycles
Try to spend at least 30 minutes a day in the sun naturally. (For patients with insomnia, sleep experts recommend for the morning sun shines on the hour). Walk outside to breathe fresh air at once regain your senses.

12. Sport
Result analysis of 70 studies in 2006 involving more than 6,800 people, experts from the University of Georgia found that exercise is more effective in improving energy and reduce fatigue during the day instead of taking the drug. Regular exercise also improves sleep quality.

Try exercising for 30 minutes a day. If you decide to train hard in a few days, chances are your energy levels will be decreased and was restored in a few hours later. Eat foods that contain protein and carbohydrates within two hours after strenuous exercise to replace the energy lost at the beginning of the exercise. Be sure to complete the exercise several hours before bedtime so you sleepy when trying to sleep.

When to see a doctor?
If you can not stop sleepy, beware! Consult a physician or sleep specialist. Maybe you have a sleep disorder such as excessive sleepiness or narcolepsy. If you have trouble sleeping because of stress or other reasons, cognitive behavioral therapy can help develop good sleep habits and reduce anxiety sleep.