There are times when we are less alert than we would like to be. Sometimes, these feelings of lethargy can persist, making us feel unfulfilled and as if we are wasting time. However, there are ways to increase your level of alertness in almost any situation. Here are six simple techniques that you can try.
Use Your Muscles
Almost any muscle activity will stimulate the nervous system and help to keep you alert. This can involve fine movements of the fingers, hands, and feet or larger movements of the limbs and trunk. Going for a short walk is an excellent way of shaking off lethargy, but if this is not practical, standing up or stretching out your arms or legs can be beneficial.
Know Your Daily Cycle
Throughout the 24-hour cycle of day and night, your body changes rhythmically in temperature, fluid loss, hormonal secretions, and so on. Most people are least alert between midnight and dawn, most alert during the late morning, less alert after lunch, and more alert again during the late afternoon and early evening. Some people, however, are ‘lar ks’ (most alert in the morning) or ‘owls’ (at their best in the evening). Try to identify your alertness pattern and use this to decide what time of day is best to tackle certain tasks. Establishing a regular pattern of behavior will give your body clock a chance to work for you rather than having to fight against irregularities.
Touch And Comfort
Massage has been shown to improve alertness and productivity. In one study, workers in one group were given a 15-minute in-chair back massage, while another group spent the same time relaxing. Afterward, the massaged group completed a set of maths problems in half the time and with fewer errors than the other group. Several multinational companies now provide back massages to executives and assembly line workers alike to help efficiency. You can take advantage of this effect by giving a brief shoulder massage to your partner or a friend or perhaps even offering the same service to a friendly colleague. With luck, your efforts will be appreciated and reciprocated! A little discomfort is also an excellent way of keeping you more alert. When you sit down at your desk to write that difficult letter or work on those taxing spreadsheets, don’t make yourself too comfortable. Instead, find a chair that is comfortable enough to support you but for which you need to use some muscle power to maintain your posture.
Make Light Work
When it comes to illumination, work with, rather than against, nature. Make sure you receive plenty of light in the daytime but exclude light at night: this will help to set your internal body clock correctly. When at work, turn up the lights, as this will make a real difference to your level of alertness. If possible, use ‘daylight’ bulbs, as these give out light that matches the wavelengths in natural light.
Active Sounds
A quiet environment, or one where there is continuous low-level noise, can be conducive to sleepiness. Any changes in sound level will tend to increase alertness – which is why many people work better when they can converse from time to time or have music playing in the background. Try experimenting with different types of background music to see what benefits they bring; many people claim that Mozart’s violin concertos, especially the third and fourth, are particularly effective in boosting alertness.
Foods And Aromas
There is no ‘wonder food’ that can boost alertness, but a healthy, balanced diet certainly improves overall performance. Food can be eaten at times that complement your natural body rhythms. For example, take care to have a light but reasonably nutritious lunch. It can help to minimize the typical early afternoon drop in alertness. Proteins can help stimulate the production of some neuro transmitters, so make sure you have plenty of protein-containing foods in your diet. Fluids are important too: keep yourself well hy drat ed by drinking lots of water, as dehydration can affect concentration considerably. Certain aromas, such as citrus and peppermint, have a stimulant effect on some people. Try dotting a few drops of essential oil around your working area to see if it works for you.
