Key takeaways
- Drowsiness is a trading risk, not a comfort problem. A tired brain misses an entry, then adrenaline takes over and the next decision is emotional rather than logical.
- Right now, in five minutes: walk outside, take the stairs, stretch or do squats, or drink a glass of water. Dehydration by itself causes drowsiness.
- Sleep is the lever that matters most. Adults 18 to 64 need 7 to 9 hours, and going to bed early enough to wake before the alarm beats any amount of coffee.
- Cut caffeine six hours before bed. An afternoon coffee either keeps you up or wakes you at 3am, and both cost you the following session.
- A 20-minute nap at lunch is the optimum — long enough to restore focus, short enough that you do not wake up groggy.
- Plan the day in 60 to 90 minute blocks with a timer. Working alone at home removes the meetings that would otherwise force you to stand up.
- Skip refined starch and sugar during the session. The lift lasts twenty minutes and the crash that follows is worse than the tiredness you started with.
- Check the room, not just yourself. Too hot, too cold or too dark will make you drowsy no matter how well you slept.
- Not sure where your machine stands? The free benchmark test takes about two minutes.
Take 5 Minutes to Refocus
If you're drowsy right this minute, here are 9 things you can try to get your focus back.- Walk outside for five minutes to get fresh oxygen into your body.
- Walk up and down a couple flights of stairs.
- Meditate for 5 minutes.
- Do some stretches and/or squats.
- Lift small weights or filled water bottles.
- Eat a small healthy snack, such as unsalted nuts, raw fruit, or raw veggies
- Drink a glass of water. Add a squeeze of lemon or lime for flavor and vitamin C.
- Drink peppermint tea (preferably without sugar) to both hydrate and reduce stress. Plus, the smell is invigorating.
- Put on some upbeat music.
Plan to Avoid Drowsiness
The best plan for avoiding drowsiness is to prevent it in the first place.1. Get enough sleep
Sleep experts recommend 7 to 9 hours of sleep for adults between 18 and 64. Go to bed early enough so that your body will wake up naturally before your alarm goes off. If you are having problems getting a good night's sleep, check MayoClinic.org, WebMD, and other websites for tips on easy things you can do to sleep better, such as not looking at screens (TV, computer, smart phone) for an hour before bed. Don't be afraid to take a power nap at lunchtime. Experts say 20 minutes is the optimal time for getting in just enough sleep to reinvigorate yourself. Use a sleep mask if you can't find a dark-enough spot. Limit coffee and caffeinated beverages to the morning and early afternoon hours. The general recommendation is to avoid coffee for 6 hours before your bedtime. Caffeine consumed in the late afternoon or evening can either keep you from going to sleep, or wake you up in the middle of the night. You need a full-length, undisturbed night of sleep in order to wake up ready for a full-length, fully alert trading day.2. Develop an invigorating morning routine
Here's what I do. I get up a little early and go cycling to raise the oxygen levels in my brain and get the endorphins flowing. While I'm riding, I listen to a motivational audiobook to get my thoughts creatively engaged and my mood elevated. When I hit the desk, I'm pumped and ready for action.3. Build breaks into your workday routine
If you're working alone at home, as many traders do, your day isn't broken up as much by things like staff meetings. But experts tell us we work better if we take regular breaks to rest our eyes and our brains for a just a few minutes. If nothing is forcing you to take a break (like a meeting or other interruption), a good strategy is to plan your day in chunks of 60 to 90 minutes. Set an alarm or timer on your cell phone to remind you. Get your body used to set times for beverage/snack breaks, lunch break, and work starting/ending times. In between the significant food breaks, plan quick breaks during which you stand up, stretch for a minute, look away from the screen, and get a drink of water.4. Stay hydrated
Did you know dehydration causes drowsiness? Instead of stocking up on Red Bull, do your body a favor and stock up on water. If you just aren't a fan of plain water, try something that will feel a little more like a treat. For example, LaCroix canned water is carbonated and has just a little bit of flavor. Find ways to build hydration into your schedule so it becomes a habit. For example, have a big glass of cold water while your coffee is brewing, or drink a full glass of water when you brush your teeth.5. Manage your blood sugar levels
Sugar and refined starches are perennial favorites for boosting energy. However, for many people, that short boost of energy is followed by a crash in blood sugar levels that will make you nod off. To avoid a sugar crash, avoid refined starches throughout your day. Focus your workday eating on protein, whole grains, veggies, and fruit. Some of us run better with 6 small meals a day. If this describes you, prepare your small healthy snack meals ahead of time so they are quick to grab, and so you won't be tempted to grab for the cookie jar.6. Manage your work environment
Find ways to incorporate changes in position into your workday. For example, get in the habit of standing up while you're on the phone or whenever someone comes into your office. Watch the temperature and lighting in your office. An environment that is too hot, too cold, or too dark can all cause drowsiness. This comes down to knowing your body's optimal operating parameters.Start Today
If you continually struggle to stay alert while trading, take some of these ideas and map out a plan to be proactive about staying focused. Your trading success depends on it.Frequently Asked Questions
How do I stay awake while day trading?
Deal with the immediate problem and the cause separately. Right now: walk outside for five minutes, take a flight of stairs, stretch, or drink a glass of water — dehydration alone causes drowsiness. For the cause: 7 to 9 hours of sleep, no caffeine within six hours of bed, protein and whole grains instead of sugar during the session, and a break every 60 to 90 minutes.
Why do I get tired at the same time every trading day?
Usually blood sugar or dehydration rather than sleep. A breakfast built on refined starch or sugar gives you twenty minutes of energy and then a crash, and most people are mildly dehydrated by mid-morning without noticing. Try protein and water at the point in the day where you normally fade, and see whether the dip moves.
Is a nap during the trading day a bad idea?
No, as long as it is short. Twenty minutes is the optimum — enough to restore focus without dropping into deep sleep, which is what leaves you groggy. Use a sleep mask if you cannot find a dark spot. A nap at lunch is far better than pushing through the afternoon on caffeine.
Does being tired actually cost traders money?
It changes how you decide, which is the expensive part. If your brain is not sharp you miss an entry, and the moment you notice you missed it, adrenaline and emotion take over the next decision. Emotional decisions are the thing that damages trading accounts, and tiredness is one of the reliable ways to trigger them.
What should I drink instead of energy drinks while trading?
Water, and enough of it that you are not relying on caffeine to mask dehydration. If plain water is unappealing, carbonated water with a little flavor works, as does peppermint tea, which hydrates and reduces stress at the same time. Build it into a habit — a full glass while the coffee brews, another when you brush your teeth.
