How to be more alert?

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 the level of alertness in almost any situation. Here are six simple techniques one can try.

• Use your muscles:

Almost any muscle activity stimulates the nervous system and helps keep one 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 it is not practical, standing up or stretching out arms or legs is beneficial.

• Know your daily cycle:

Throughout the 24 hour cycle of the day and night, the body changes rhythmically in temperature, fluid loss, hormone secretions, and so on. Most people are least alert between midnight and dawn; most alert during late morning; less alert after lunch; and more alert again during late afternoon and early evening. Some people, however, are ‘larks’ (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 behaviour will give your body cock a chance to work for you, rather than having to fight against irregularities.

• Touch and comfort:

Massage has shown to improve alertness and productivity. A brief shoulder massage is not only relaxing, but also but also improves work efficiency.

A little discomfort is also an excellent way of keeping one more alert. Find a chair that is comfortable enough to support you, but for which you need to use some muscle power to maintain 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 the internal body clock correctly. And when at work, turn up the lights, as this will make a real difference in the level of alertness.

• Active sounds:

A quite environment, or one where there is continuous low-level noise, can be conducive to sleepiness. On the other hand, any changes in the sound level will tend to increase alertness. Try experimenting with different types of background music to see what benefits they bring.

• Foods and aromas:

There is no ‘wonder food’ that can boost alertness, but a healthy, balanced diet certainly improves overall performance. 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 place to see if it works for you.