Health and fitness: Three ways to wake yourself up

Struggling to kick-start yourself after a doze or a dodgy night’s sleep? Here’s how to rev your engine and fight the desk-nap.

Popping some chewing gum in your pocket is a good standby if you know you are prone to a mid-meeting slump. Picture: iStock

Struggling to kick-start yourself after a nap or a dodgy night’s sleep? Here’s some tips that go beyond a splash of water on your face.

1. Take a short walk outside

Studies have shown that a 15 to 20-minute walk outside leaves people feeling less fatigued and more energised. “Any moderate physical activity triggers changes in brain neurotransmitters, which play a role in boosting energy,” says John Brewer, a professor of sport and exercise science at the University of Suffolk. “A walk also boosts circulation, ferrying oxygen to the muscles and brain so that you instantly feel more alert.”

2. Chew gum

Popping some chewing gum in your pocket is a good standby if you know you are prone to a mid-meeting slump. Psychologists at Cardiff University showed how chewing gum helped study participants to stay focused for longer on tasks that required continuous monitoring, while a review of evidence led by researchers at University College Cork found that chewing gum was associated with sustained attention and alertness.

“The results of our study indicated a faster reaction time following chewing gum, as well as heightened arousal and alertness,” the researchers wrote. It is thought to be partly the aroma of minty gum that triggers better focus and partly the act of sustained chewing that enhances energy levels.

3. Meditate for three minutes

It is gentle and mindful, but meditation can have a powerful effect on maintaining alertness. In one study researchers reported that daily meditation led to better performance on tasks related to focus and sustained attention, while another found that practising it for 25 minutes a day significantly improves brain function and energy levels.

Steven Laureys, the author of The No-Nonsense Meditation Book (Green Tree), suggests starting with a stimulating breathing meditation technique. Set a timer for three minutes and breathe in through your nose straight away, making sure inhalations and exhalations are as short as possible and of the same duration. “As the timer stops, start breathing more slowly until you gradually return to your normal breath rate,” he says. “It’s a technique that allows you to be more energetic and alert going forward.”

The Times