Stay Alert in Meetings: Expert Tips to Combat Sleepiness

Staying awake during lengthy meetings can be a challenge for many, often leading to embarrassment and lost productivity. Experts have shared effective strategies to help individuals remain alert and engaged in both professional and academic settings.

Prioritize Sleep and Set Goals

According to Dr. Rachel Salas, a professor of neurology at The Johns Hopkins University School of Medicine, the first step to combating sleepiness is ensuring adequate rest. She emphasizes the importance of obtaining sufficient sleep the night before important meetings. Establishing clear objectives for the meeting can also enhance focus, allowing participants to better understand what they aim to learn or contribute.

If time allows, a brief nap can be beneficial. Dr. Tony Cunningham, a clinical psychologist and assistant professor of psychology at Harvard Medical School, suggests that a nap as short as six minutes can significantly increase alertness. However, he cautions against longer naps, noting that sleeping for more than 30 minutes may lead to grogginess upon waking.

Engage in Light Activity and Stay Hydrated

Physical activity can also combat fatigue. Taking a brisk walk outside can stimulate circulation and promote the release of hormones that help maintain energy levels. Dr. Cunningham highlights that light exercise can effectively elevate heart rate and fend off feelings of tiredness.

For those still struggling to stay awake, Dr. Amita Sehgal, director of the chronobiology program at the University of Pennsylvania Perelman School of Medicine, recommends rinsing one’s face with cold water before the meeting. Caffeine can play a role as well; a cup of coffee might boost alertness, especially during morning meetings. However, it is important to consider the potential impact of caffeine on sleep patterns later in the day.

If caffeine isn’t preferable, staying hydrated by drinking water throughout the meeting can also help maintain alertness, according to Dr. Salas.

Maintaining active engagement during meetings is another vital strategy. Asking questions and taking notes can keep the mind engaged, thereby reducing the likelihood of dozing off.

Assessing Sleep Hygiene

For individuals who frequently find themselves nodding off during the day, it may be time to evaluate their sleep hygiene. The U.S. Centres for Disease Control and Prevention recommends that adults aim for seven or more hours of sleep each night, although individual needs can vary. To achieve this, it is advisable to create a sleep-friendly environment—keeping the bedroom dark, cool, and comfortable, and minimizing electronic distractions before bedtime.

Establishing a consistent sleeping schedule is also essential. Going to bed and waking up at the same time each day, even on weekends, can help regulate the body’s internal clock. Exposure to natural light in the morning further aids in setting this rhythm.

If sleep issues persist despite improvements in sleep hygiene, Dr. Salas advises consulting a healthcare provider to rule out conditions such as sleep apnea. It is important to discuss any medications or supplements being taken, as these may contribute to sleep difficulties.

Adopting these expert-recommended strategies can help individuals remain alert and engaged during meetings, enhancing both personal and professional productivity.