Having trouble staying awake during a meeting? Here are some tips.

Weve all experienced the creeping drowsiness that hits during a dull meeting, lecture, or lengthy performance. The struggle to stay awake can be real, and even when you know you shouldnt nod off publicly, sleep can still sneak in. Fortunately, there are proven strategies to help you remain alert.

The most important step is to get sufficient rest the night before any major meeting, advises Dr. Rachel Salas, a neurology professor at Johns Hopkins University. Preparing by setting clear objectives for what you want to learn or contribute can also help maintain focus.

Short naps can be surprisingly effective. Even a six-minute nap can boost alertness, explains Dr. Tony Cunningham, a clinical psychologist at Harvard Medical School. He cautions, however, to avoid napping longer than 30 minutes, as this can lead to grogginess from deeper sleep stages.

Physical activity can also keep sleepiness at bay. Cunningham recommends a brief walk to increase heart rate and release hormones that combat fatigue. Additionally, a quick splash of cold water on your face can provide an immediate wake-up jolt, suggests Dr. Amita Sehgal, a chronobiology expert at the University of Pennsylvania.

When it comes to beverages, coffee can help during morning meetings, though caffeine late in the day may interfere with nighttime sleep. For a non-caffeinated boost, staying hydrated with water is an effective alternative.

Active engagement is key. Taking notes, asking questions, and contributing to discussions can help keep your mind alert throughout the session.

If daytime sleepiness is frequent, reviewing your sleep habits is essential. Adults generally need at least seven hours of sleep nightly. Optimize your environment by keeping your bedroom dark, cool, and electronics-free for at least an hour before bed. Establish a consistent sleep schedule and seek morning sunlight to help regulate your internal clock.

Persistent drowsiness despite good sleep practices may indicate underlying health issues such as sleep apnea. Discuss any concerns with your doctor, especially if you are using medications or supplements to aid sleep.

Author: Logan Reeves