If you asked me ten years ago what I would do when I felt tired, I would’ve said the same thing every time: take a nap. Sometimes naps would work out. Other times, I would wake up feeling groggy, confused, and more tired than when I went to sleep.
Sometimes, on days where I had a lot to do, I would take a 20 minute power nap that would turn into two hours of sleep, disrupting my whole day and making it difficult to fall asleep at night.
It took me a while, but I eventually learned that just because you’re tired doesn’t always mean your body needs more sleep. Sometimes your body needs movement. Sometimes it needs fresh air. Sometimes you’re tired because you need to drink more water, or your brain just needs something to focus on.
Naps are great! And if you have the time for them and can wake up feeling refreshed, please continue doing what you’re doing. But if you’re constantly struggling to fall asleep or feeling like you can never get enough sleep, here are 20 things to do instead of taking a nap that are just as good, if not better.
20 Fun and Refreshing Things to Do Instead of Napping
1. Go For a Short Walk Outside
Take a quick lap around your neighborhood, office building, apartment complex, or even around your house. Walking gets your body moving and your blood flowing, which can help wake up both your body and mind.
Fresh air and sunshine can also help improve your mood and help you feel less sluggish. Grabbing your sneakers and going outside for even ten minutes can help you feel more awake than a short nap would!
We underestimate how beneficial our daily movement habits are to keeping our energy levels consistent.
2. Drink a Glass of Water
I’m convinced that sometimes, when you feel tired, you’re actually dehydrated. Try drinking a large glass of water and waiting a few minutes to see if you feel better.
Your brain will function better when you’re hydrated! Our brains and bodies naturally crave water, so even if you just drank something, give it another hour or two and have some more water.
Building healthy habits into your day can help keep those afternoon crashes at bay.
3. Listen to an Uplifting Podcast
Listening to a good podcast can wake your brain right up. Don’t know what to listen to? Funny podcasts, self improvement podcasts, history podcasts, and podcasts that tell great stories are all fantastic choices.
Feeling tired often means your brain is bored and needs something to focus on. Depending on what type of podcast you choose, you can even do this next activity at the same time!
Podcasts are great because they allow your mind to focus on something interesting rather than trying to sleep.
Read also: How to Become Fun Again (8 Simple Tips)
4. Stretch
Long days sitting at a desk can make you feel tired. Helping your body move around with some good stretches can loosen up your muscles and help you feel more energized.
You don’t need to go crazy here. Just doing some neck rolls, shoulder rolls, and stretching out your legs by rolling your feet on the ground can help.
Doing some quick stretching and mobility work is good for your body.
5. Clean Up One Small Space
Cleaning is a great way to stay productive and wake yourself up! Cleaning off your desk, organizing a drawer, or cleaning up one small area of your bedroom will allow you to cross something off your to do list and feel accomplished.
You’ll be moving around, which is great for waking yourself up, but you’ll also feel the satisfaction of getting a chore done.
Make sure to keep this step small. You don’t want to turn moving around instead of napping into a full day of cleaning.
Read also: 20 Cool Things to Do with Kids That Are Actually Fun
6. Make Yourself a Healthy Snack
You may not be tired. You may just be hungry! Next time you find yourself reaching for the pillow, try making yourself a healthy snack instead.
Grab a handful of nuts, make yourself some yogurt, cut up some fruit, or have some whole grain crackers. You’ll be raising your energy levels with protein, healthy fats, or fruit, which will give you long lasting energy that won’t crash later.
Pay attention to your snacking habits to see if maybe eating more will help with your tiredness.
7. Go Outside
Step outside for some fresh air! Nature can do wonders for your mood and help you feel more awake. Sunlight helps your body know it’s time to be awake and will instantly make you more alert.
Grab a chair and sit outside for ten minutes, or even just stand outside for five. Fresh air goes a long way.
8. Call Someone
Make a friend or family member laugh! Social interaction is one of the best ways to wake yourself up. Hearing another person’s voice and chatting about your day will help stimulate your brain and boost your energy.
Not only will talking to another person help wake you up, but it also helps if you’ve been feeling down lately. A quick phone call can improve more than just your energy.
Having wonderful conversations with the people you love can do wonders for your health.
9. Read a Couple of Pages
Reading fills your mind with things to think about rather than trying to sleep. Pick up that book you’ve been reading and read a couple of pages.
Pick something fun or entertaining that you’ll enjoy reading rather than something educational that might bore you.
Reading is a great way to pass some time when you’re feeling tired.
10. Do a Quick Workout
Need some energy? Try doing some jumping jacks. Do you really need some energy? Then go do some yoga or work out!
Exercising is great for waking yourself up and keeping you going. Doing as little as five minutes of exercise can help. Working out gets your blood flowing and releases feel good endorphins that will keep you energized for hours.
Do you need to live your best life? Then go work out!
Read also: 18 Cool Things to Do With Friends for Fun and Bonding
11. Work on a Creative Hobby
Paint, write, craft, or play some music. Being creative is a great way to help wake you up and enjoy your time rather than snoozing.
Creative hobbies get you excited and focused on what you’re doing. You’ll be putting time and energy into something you enjoy, which will make you less tired.
Focus on your hobbies and other things you enjoy doing.
12. Do Some Deep Breathing
Sometimes, when we’re tired, we’re not actually sleepy. We’re often stressed out or burned out from life. Deep breathing is a great way to relieve that feeling.
Deep breathing helps relax your mind and clear your head. Take ten minutes, close your eyes, and breathe.
Deep breathing is great for relieving stress and helping you feel calm and clear headed.
13. Take a Cool Shower
Need to wake up in a hurry? Take a cold shower. Cold showers are great for waking you up instantly. The cold water will shock your body and immediately make you feel less tired.
You don’t need ice cold water to enjoy the benefits of a cool shower. If you’re feeling tired and don’t have time for a shower, try washing your face with cold water.
Cold water can help wake you up!
14. Learn Something New
Whether you watch a 10 minute YouTube video or read an article on something that interests you, always keep your brain engaged in new things.
Learning new things is not only great for waking you up but also helps you build skills that you can use later on down the road.
The more you know!
15. Change Up Your Workspace
Sometimes, when you’re feeling tired, it’s because you’re in the same space you’ve been in all day. Get up from your desk and go work somewhere else for a little while.
If you can’t leave work, then try working near a window. Your brain craves novelty, so seeing new things will help keep you awake.
Your environment has a big impact on your productivity.
16. Listen to Some Music
Music is a great way to change your mood and feel more energized. Whether you’re listening to music at work or home, throw on a song that makes you excited and happy.
Create a playlist for times when you’re feeling tired and need to cheer yourself up. Music can boost your mood and help you feel more energized quicker than you think.
17. Practice Gratitude
When you’re tired and don’t want to do anything, sometimes you just need to cheer yourself up. Take a few minutes and write down or think about things you have to be grateful for in your life.
The practice of gratitude helps reduce your stress levels and keep your mind focused on the positive things in your life.
Thinking happy thoughts!
18. Do One Small Thing
Do you ever feel like once you sit down, you just don’t want to get back up? Sitting down is the worst way to spend your afternoon.
Our bodies and minds crave movement, and when we’re sitting all day, we don’t move nearly as much as we should. Doing one small thing will not only keep you moving but give you a sense of accomplishment when you finish.
You’ll be surprised how motivated you’ll feel to do more once you start!
19. Hang Out With a Pet
Pets are great at keeping their owners active. They demand a lot of love and attention, so next time you’re feeling tired, try spending some time with your furry friend.
Playing with your dog, cuddling up with your cat, or even watching your pet can help keep you active and feeling energized.
Not only will playing with your pet get you moving, but they’re great for your health too!
20. Rest
Sometimes, when you’re tired, you don’t actually want to sleep. You just want to sit in peace. Sit down with your eyes closed and relax.
Put on some music, do some deep breathing, or meditate. Relaxing allows you to rest your mind without falling asleep and keep your sleep schedule for later.
Your body feels great when you give it the rest it needs.
Conclusion
Instead of reaching for the pillow next time you feel tired, try one of these activities. Pushing through that tiredness may be just what you need to feel energized and accomplished for the rest of your day.
Naps are amazing, and if you have the opportunity to take them, please do. But if you’re like me and fighting the urge to nap every day, maybe trying a few of these tips will help you feel better.
Remember that staying hydrated, moving your body, getting fresh air, and eating healthy are some of the best ways to keep your energy levels high throughout the day.
If you find yourself constantly tired, make sure you’re getting enough sleep at night and doing things for your body that keep you healthy.
FAQ
Is taking a nap bad for you?
Naps aren’t bad! Power naps can be quite beneficial to your day, but longer naps and naps later in the day can often cause you to feel groggy and make it harder to sleep at night.
What gives you energy besides sleep?
Staying hydrated, eating healthy foods, exercising, getting fresh air and sunshine, and doing things that you enjoy can all help increase your energy levels.
Why do I feel tired even after sleeping?
Sometimes you’re tired because of stress, not getting enough water, not eating properly, not moving around enough, or maybe you’re sick. If you constantly feel tired regardless of how much sleep you’re getting, you may want to check in with your doctor.
What should I do instead of napping at work?
Take a quick walk, drink some water, stretch, listen to music, or maybe step outside for some fresh air if you can.
Can working out make you less sleepy?
Yes! Working out is a great way to get your body moving and release endorphins. Your body was made to move and often feels better when we’re staying active.
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