Beat Sleepiness: Expert Tips to Stay Alert During Meetings

Feeling drowsy during a meeting? Many individuals experience the struggle to stay awake in situations that demand attention, such as lengthy meetings, lectures, or performances. Fortunately, experts provide several effective strategies to combat sleepiness and enhance alertness throughout these challenging moments.

Prioritize Sleep and Set Intentions

Dr. Rachel Salas, a professor of neurology at Johns Hopkins University School of Medicine, emphasizes the importance of adequate rest. “Prioritize sleep and ensure you get enough rest the night before important meetings to help you stay alert,” she advises. Setting clear goals and intentions prior to a meeting can also keep your focus sharp, guiding what you aim to learn or contribute during discussions.

Quick Fixes for Immediate Alertness

If you find yourself in a meeting and struggling to stay awake, consider a brief nap. Dr. Tony Cunningham, a clinical psychologist and assistant professor at Harvard Medical School, notes that “a nap as short as 6 minutes has been shown to increase alertness.” He cautions that naps longer than 30 minutes can lead to deeper stages of sleep, which may leave you feeling groggier upon waking.

Engaging in light exercise can also be beneficial. “A brisk walk can help get the heart rate going and stimulate hormones that stave off fatigue,” Dr. Cunningham adds. If you still feel sluggish, Dr. Amita Sehgal, director of the chronobiology program at the University of Pennsylvania Perelman School of Medicine, suggests rinsing your face with cold water to refresh yourself before the meeting.

Caffeine could provide a temporary boost, particularly in morning meetings. “Drinking a cup of coffee may help,” Dr. Sehgal explains, but cautions that caffeine can disrupt sleep patterns if consumed too late in the day. For those who prefer to avoid caffeine, staying hydrated by drinking water during the meeting can also enhance alertness, according to Dr. Salas.

Staying actively engaged can make a significant difference. Dr. Salas recommends asking questions and taking notes to maintain focus. These strategies can help keep your mind alert and prevent wandering thoughts.

For individuals who frequently struggle with sleepiness during the day, examining overall sleep hygiene is crucial. The U.S. Centers for Disease Control and Prevention states that adults need at least seven hours of sleep each night, although this may vary with age. To achieve this, ensure your sleeping environment is dark, cool, and comfortable. It’s advisable to keep electronic devices out of the bedroom and to turn them off at least an hour before bedtime. Establishing a consistent sleep schedule is also beneficial, including waking up and going to bed at the same time every day, even on weekends.

Exposure to natural light in the morning can help set your body clock, further improving sleep quality. If sleep hygiene practices do not alleviate daytime drowsiness, consulting a healthcare professional about potential underlying issues, such as sleep apnea, may be necessary. Discussing any medications or supplements taken for sleep is also recommended, as they could contribute to sleep deprivation.

Implementing these expert-backed strategies can greatly improve alertness during meetings and other prolonged engagements, ensuring that you remain engaged and attentive.