After the last blog post on
tea and coffee and energy drinks, people asked me if there are any alternatives
to them for increasing mental alertness and counter sleepiness. Unfortunately,
a fully effective alternative to caffeine does not exist, but you can try some
of these things which I have used with variable results.
Cold Water Splashes: Splashing icy cold water on your face can shock you back and may help in
increasing your alertness. I remember the water cooler on the first floor of
the library at AIIMS, New Delhi. Its water was so cold that you had difficulty
drinking it without glass, but you splash it on your face and instant
alertness. Splashing cold water on the face and especially the eye region has
the additional benefit that it is refreshing for the eyes tired by the long
hour of study or visual work.
Exercise: We are not talking about the long exercise routine which makes you so
tired to you just fall down asleep. Here we need short, explosive burst of
rapid body movement exercises. This can be running or spot running, jumping
jacks or burpees, squats, or even push-ups. They should be done for just 1-2
minutes only. This will release adrenaline in your body. You may repeat after
some time as needed. In addition to increasing your mental alertness, it also
has the small benefit of physical fitness. But be sure of your fitness level
and initial warm-up and stretching, otherwise, you may land up with a
musculoskeletal injury or other health issues.
Yogic Breathing exercises or Pranayam: Various types of yogic breathing or Paranyam have
been described with each having specific mental and physical benefits. Two are
especially useful for students and others having increased mental exertion.
The first breathing exercise
is known as ‘Bhastrika’. It is
supposed to be a generalized energy booster. It can be done for a few minutes
to increase the alertness level and mood elevation. The second breathing
exercise is ‘Kapalbhati’. This is again said to increase the energy level in
the body but in addition, it is said to help in increasing mental
concentration. A few minutes of ‘Kapalbhati’ immediately before studying or
giving exams may be helpful in realizing your potential.
I am not giving details on
how to do them as these Yogic breathing exercises or pranayam are best learned
under the direct supervision of an expert teacher so that correct technique is
learned and mistakes are avoided. If personal instructions are not possible
then you can search on YouTube for some excellent instructors for them. I
personally prefer those by Sri Sri Ravi Shankar and Baba Ramdev from India.
Music: Listening to upbeat and peppy music can serve as a mood elevator. But
make sure it does not turn into a distraction. Different people may react to
different types of music differently. So try out different songs, music tracks,
and playlist well before your exam time to determine what work best for you.
Diet: All those of
us who have felt sleepy after a heavy meal can testify to the effect of diet on
our alertness. For increased alertness avoid a large heavy meal. Avoid fried,
fat, butter, and oil-rich food. Eat a small amount of food at a time. Stop eating
before your stomach feels full. Get up slightly hungry from the dining table.
Eat lots of fresh vegetables and fruits.
Medicines: James Bond had been reported to
use an amphetamine drug-like Benzedrine for stimulation on his mission and
remain awake and alert. But thankfully they are banned and not available
nowadays. Such drugs which claim to increase alertness and concentration are to
be strictly avoided.
The more important thing is
to be kept in mind that certain medicines, like cough and cold medicines,
painkillers, anti-depressant, anti-psychotic drugs, anti-epilepsy drugs, etc.
can have a sedative effect and increase sleepiness and drowsiness. So be aware
of the side effects of any medicine you are taking and avoid them in
consultation with your doctor at study and exam time.
Scents: Scents can have an effect on our mood, alertness, and mental ability.
Peppermint, Lemon and other Citrus scents, Rosemary and Cinnamon have been reported to increase
mental alertness and memory. Interestingly even the smell of Coffee can have a
stimulation effect.
In contrast, scents such as
Lavender, Jasmine, and Chamomile can have a relaxing and soothing effect. So
they can be avoided during active study time but can be used at break time and
bedtime to promote relaxation, decrease anxiety and calm the mind.
Try out these different
scents and essential oils well before your exam time to determine what works
best for you.
NB: This is not a
scientific article. Please verify the facts yourself before trying anything.
— ND
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DISCLAIMER: This article is intended only for fun purposes. The
author does not promote or recommend any behavior illustrated here or claim it
to be useful. Use the information herein is at your one's own risk. Before
trying to emulate or follow anything the reader is well advised to take into
account ethical, moral, legal, and other considerations. The author recommends
that Medical Practice should be of the highest ethical and moral level keeping
in mind the interest of the patient as foremost.
DISCLAIMER: This article is intended
only for fun purposes. The author does not promote or recommend any behavior
illustrated here or claim it to be useful. Use the information herein is at your
one's own risk. Before trying to emulate or follow anything the reader is well
advised to take into account ethical, moral, legal, and other considerations.
The author recommends that Medical Education should be of the highest ethical
and moral level keeping in mind the interest of the patient as foremost and
according to NMC and other Board norms.
