How Can I Stay Alert During the Day?
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A regular sleep schedule is a good place to start. Going to bed and waking up around the same time each day can help your body maintain a predictable rhythm. Morning exposure to natural light may also support the body's internal clock.
Staying physically active, drinking enough water, eating balanced meals, and taking short breaks during long periods of work or study can also help you feel more alert. It is important not to rely on excessive caffeine, particularly later in the day, because it can interfere with nighttime sleep.
For additional ideas, sleep wakefulness and alertness guidance covers different aspects of maintaining a balanced daily routine.