How long can a person stay awake. What happens if you don't sleep all day. What happens if you don't sleep for a long time? Or why it is important for a person to get enough sleep ~ Human Development Club "Maha Prana"

All people sleep for different amounts of time. Someone is used to sleeping for 7 hours, and someone for 5. At the same time, there are people who sleep only a couple of hours a day and feel great. And there are people who never sleep at all.

What will happen to a person if he does not sleep?

Many people incorrectly believe that a person sleeps in order to “rest” the brain. But it is not so. A person should sleep so that the body rests more, and not the mind. If a person is awake all the time, then his body simply can not stand it.

If a person who is used to sleeping for 6 hours suddenly stops sleeping, this will lead to the following “effects”:
- dizziness
- fainting state
- general confusion
- slow reaction time
- vague or unrelated speech
- sore throat
- paranoia
- indigestion, indigestion, diarrhea
- loss of visual acuity
- clinical depression

In general, the symptoms can be different. Moreover, they manifest themselves in each person in their own way. When I tried not to sleep, I could only last three days. At first I thought I had some kind of intestinal infection, because I started to feel sick and felt very weak. Some people have hallucinations as early as 3 days without sleep.
We can say that the symptoms depend on the characteristics of the body.

Daniel Gottleb, a scientist at the Chicago Medical Center, proved that severe lack of sleep can cause diabetes. It has also been proven that the mental and physical abilities of a person with a long lack of sleep begin to decline significantly. After 5 days of sleep deprivation, the subjects could not solve the simplest children's problems (they could not even remember them).

If a person has not slept for 18 hours, then his coordination will be the same as that of those who drank a liter of beer. And if a person has not slept for 26 hours, then this is akin to drinking a glass of vodka.

world records

In 1964, the Guinness World Records administration said it would no longer record attempts to stay awake, as it was injurious to health. Such a categorical decision was made because in 1963, 17-year-old schoolboy Randy Gardner set up an experiment on himself - he did not sleep for 11 days.

On the first day of the experiment, Randy realized that it was difficult for him to focus. After 48 hours, he became extremely irritable and could not pronounce an elementary tongue twister. After 72 hours, Randy began to hallucinate - he decided that he was a football player Paul Lowe.

So that Randy does not hurt himself and does not fall asleep ahead of time, his school friends helped him. In general, schoolchildren wanted to conduct this experiment in order to win in the school science fair. But it so happened that Randy became famous all over the world.

After 8 days, Randy began to have even bigger problems. He could no longer speak clearly, he began to have strong hallucinations. And he couldn't remember what he said a minute ago. "He seemed to be sleeping awake."

After 11 days of being awake, Randy fell asleep and slept for 14 hours in a deep sleep. Doctors did not reveal any abnormalities, but Randy felt disoriented.

Randy Gardner isn't the only one who has tried to stay awake for days on end. Two weeks later, Jim Thomas broke the record - he did not sleep for 266.5 hours. In 2007, Tony Wright was able to last 275 hours. There are many more unofficial records. The biggest unconfirmed record is 28 days without sleep (but this is hard to believe).

fatal familial insomnia

She is Fatal familial insomnia, FFI. This is an extremely rare hereditary disease. This disease begins to manifest itself at the age of 30. At first, patients are tormented by severe insomnia, and then they cannot fall asleep at all. Patients begin to show typical sleep deprivation syndromes (hallucinations, weakness, weight loss). As a result, patients die without sleeping for about 9 months.

Multiphasic Sleep Technique

Some people practice this technique. The bottom line is that people sleep for short periods of time every 4 to 6 hours. This sleep technique appeared in 1932 (http://www.time.com/time/magazine/article/0.9171.774680.00.html).

There are two main sleep modes:
- 4 times for 30 minutes every 6 hours - the so-called Dymaxion mode;
- 6 times for 20 minutes every 4 hours - the so-called Uberman mode;

There is a legend that Leonardo da Vinci slept for 15-20 minutes every 4 hours, thus practicing the Uberman polyphasic sleep pattern. There is no confirmed evidence of this, however, due to the uniqueness of the scientist and the research work carried out by his contemporaries, da Vinci could well follow such a regimen.

They say that Napoleon Bonaparte slept in the same way. This sleep technique allows you to maintain clarity of mind and vigor, while being awake for 20 to 22 hours. This is how some soldiers sleep during long combat operations, because they don’t have much time to sleep.

In fact, there are many people who use polyphasic sleep. You don't have to look far for an example. Here is from the memoirs of Evgeny Androsov:

“In my student years, I lived for a month in the same room with a certain Yakut child prodigy. He slept ALWAYS for 40 minutes a day! I would never have believed it if I had not seen it with my own eyes. Moreover, he himself developed a system and calculated four peaks when the body needs rest. During these peaks, four times a day, he slept for 10 minutes and that was enough for him. The rest of the time he studied and was very upset when the teachers gave him fives with an automatic machine and deprived him of the opportunity to show off his knowledge.

If you want to try to sleep less, then start approaching it gradually. If every day to sleep 15 minutes less, then you can reduce the period of sleep to 4 - 5 hours without harm to the body.

Be healthy!

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Everyone, probably, at least once in their life, but one night did not sleep. Whether it was due to night parties that smoothly transition into the next day or preparation for the session, or was it a work necessity - usually, if possible, a person, if he has not slept all day, tries to catch up on the next night. But there are times when it is not possible to sleep 2 days in a row or even 3 days. Emergencies at work, time trouble at the session and you have to not sleep for 2-3 days. What happens if you don't sleep for a long time?

Sleep is the rest of the body, it is responsible for processing and storing information, restores immunity. Previously, lack of sleep was used as a torture to extort secrets. However, recently, experts submitted a report to the US Senate that such testimony cannot be trusted, since in the absence of sleep, people hallucinate and sign false confessions.

If you do not sleep for 1 day, nothing terrible will happen. A single violation of the regime of the day will not lead to any serious consequences, unless of course you decide to spend the next day behind the wheel. It all depends on the individual characteristics of the organism. For example, if a person is used to such a work schedule, when after the night shift there is still work during the day, then he will simply finish these hours the next night.

During the next day after a sleepless night, a person will feel drowsiness, which can be slightly relieved by a cup of coffee, fatigue, a slight deterioration in concentration and memory. Some feel a little chill. A person can suddenly fall asleep on public transport, sitting in line to the doctor, for example. The next night, there may be difficulty falling asleep, this is due to an excess of dopamine in the blood, but the sleep will be strong.

One thing is certain if you're wondering something like: what if you stay up all night the eve of your exam? There is only one answer - nothing good. A sleepless night does not contribute to the readiness of the brain for stress. The thought process, on the contrary, will become slower, intellectual abilities will decrease. Absent-mindedness and inattention are companions of a sleepy state. Of course, a person will look worse - the skin will be gray, bags under the eyes will appear, some puffiness of the cheeks.

Experts note that it is enough to skip only the first 24 hours of sleep and brain disorders begin. German researchers noted the appearance of symptoms of mild schizophrenia: a distorted sense of time, sensitivity to light, incorrect color perception, incoherent speech. The emotional background begins to change; the longer a person does not sleep, the more exaggerated emotions become, laughter is replaced by causeless sobs.

If you don't sleep for 2 nights in a row

Of course, situations may arise when you have to stay awake for 2 days in a row. This is a more difficult condition for the body, which can affect the work of internal organs and it will manifest itself not only in drowsiness, but also in the malfunction of the work, for example, of the gastrointestinal tract. From heartburn to diarrhea - the range of sensations experienced can be very diverse. At the same time, a person's appetite will increase (an obvious advantage will be given to salty and fatty foods) and the body, in response to stress, will start the function of producing hormones responsible for insomnia. Oddly enough, during this period, it will not be easy for a person to fall asleep, even with a strong desire.
After 2 sleepless nights in the body, glucose metabolism is disturbed, the functioning of the immune system worsens. The person becomes more open to the effects of viruses.

After two sleepless nights, the strongest person will become:

• scattered;
• inattentive;
• his concentration will deteriorate;
• intellectual abilities will decrease;
• speech will become more primitive;
• coordination of movements will worsen.

If you don't sleep for 3 days

What happens if you don't sleep all night for 3 days in a row? The main sensations will be the same as after two sleepless days. Coordination of movements will be disturbed, speech will worsen, a nervous tic may appear. This condition is characterized by loss of appetite and mild nausea. The experimenter will have to constantly wrap himself up - he will have a chill, his hands will become cold. There may be such a state when the gaze is focused on a particular point and it becomes difficult to look away.

It must be said that under conditions of prolonged inability to sleep, a person begins to experience states of failure - when he turns off for a while and then comes to his senses again. This is not a superficial sleep, a person simply turns off the controlling parts of the brain. For example, he may not notice how he missed 3-5 stations in the subway, or when walking down the street, he may not remember how he passed the section of the path. Or suddenly completely forget about the purpose of the trip.

If you don't sleep for 4 days

What will remain of the human brain if you do not sleep for 4 days is not clear. After all, if you don’t sleep for a day, the ability to process information is already reduced by a third, two days of being awake will take 60% of a person’s mental abilities. After 4 days of not sleeping on the mental abilities of a person, even if he is 7 spans in the forehead, one cannot count, consciousness begins to get confused, severe irritability appears. Plus, there is a trembling of the limbs, a feeling of wadding of the body and the appearance is greatly deteriorating. The person becomes like an old man.

If you don't sleep for 5 days

If you don’t sleep for 5 days, hallucinations and paranoia will come to visit. Perhaps the onset of panic attacks - the most nonsense can serve as an occasion. During panic attacks, cold sweat appears, sweating becomes more frequent, and the heart rate rises. After 5 days without sleep, the work of important parts of the brain slows down, and neural activity weakens.

Serious violations will occur in the parietal zone, which is responsible for mathematical abilities and logic, so a person will hardly be able to add even 2 plus 2. In this situation, it is not at all surprising that if you do not sleep for so long, there will be problems with speech. Violations in the temporal lobe will provoke its incoherence, and hallucinations will begin to occur after the malfunction of the prefrontal cortex of the brain. These may be visual hallucinations similar to dreams or sound.

If you do not sleep for 6-7 days

Few people are capable of such an extreme experiment with their body. So, let's see what happens if you don't sleep for 7 days. The person will become very strange and give the impression of a drug addict. It will be impossible to communicate with him. Some people who decided on this experiment developed Alzheimer's disease syndromes, severe hallucinations, and paranoid manifestations. The record holder for insomnia, a student from America, Randy Gardner, had a strong trembling of the limbs and he could not even perform the simplest addition of numbers: he simply forgot the task.

After 5 days without sleep, the body will experience the strongest stress of all systems., brain neurons become inactive, the heart muscle wears out, which is manifested by pain, immunity ceases to resist viruses due to the passivity of T-lymphocytes, the liver also begins to experience huge loads.

Oddly enough, after such a long state of not sleeping, all symptoms will disappear literally after the first 8 hours of sleep. That is, a person can oversleep for 24 hours after a long wakefulness, but even if he is awakened after 8 hours, the body will almost completely restore its functions. This, of course, is the case if the experiments with sleep are one-time. If you constantly force your body, not letting it rest for two or three days, then it will end with a whole bunch of diseases, including the cardiovascular and hormonal systems, the gastrointestinal tract and, of course, the psychiatric plan.

List of used literature:

• Kovrov G.V. (ed.) Brief guide to clinical somnology M: “MEDpress-inform”, 2018.
• Poluektov M.G. (ed.) Somnology and sleep medicine. National leadership in memory of A.N. Wayne and Ya.I. Levina M.: "Medforum", 2016.
• A.M. Petrov, A.R. Giniatullin Neurobiology of sleep: a modern view (textbook) Kazan, GKMU, 2012

What happens to a person if he does not sleep for a day? Many people can go without sleep for a day or two without visible damage to the body. Biorhythms remain normal, only a state of slight fatigue is felt. But medicine knows cases when patients cannot fall asleep at all for several weeks. The consequences for the body are difficult to predict. But in some cases, you need to hold out without sleep, even if you are very tired. This is required by responsible work, force majeure situations, conflicts, family circumstances. The body quickly compensates for a day without sleep with good sleep the next day, there will be no bad consequences.

There are emergency situations when you need to live a day without sleep. With the right approach, the body will practically not feel a stressful situation, it will quickly recover. How to hold on without falling asleep?

Medical methods in such cases are not suitable, but folk methods can be used:

1. Drink a cup of strong coffee or green tea in the evening. These products contain a large amount of the drug caffeine, which activates the brain's neuroreceptors and prevents a person from falling asleep. Only some organisms perceive caffeine as a sleep aid.
2. Evening, night walks in the fresh air. They refresh, relieve drowsiness, stress, open air leads to an increase in the flow of oxygen to the brain and increases activity.
3. Sleep well beforehand. If a sleepless night awaits, it is better to have a good rest in advance, best of all on the weekend.
4. If there is a free minute, it is better to immediately relax a little. Then it will be easier for the body to endure a large load.
5. Try to work in high light conditions. It is best to put a table lamp near the eyes or work at the monitor. Then the light receptors in the brain are activated.
6. Take a cool refreshing shower. It works much more efficiently than hiking in the fresh air.

Sleep is the most important biorhythm that restores the general condition of the human body. In the process of sleep, toxins are removed, the natural processes of cell renewal are normalized, blood flow improves, organs are saturated with oxygen. Therefore, it is recommended to sleep with the windows open to keep the room cool.

If insomnia poisons your life, occurs regularly in the absence of stressful influences, you should urgently consult a doctor. This is the main symptom of a complex malfunction of the brain. Also, insomnia indicates the development of hidden chronic diseases.

If a person has not slept for a day or two in a row, the following symptoms may appear in him:

Often students and employees of responsible specialties do not sleep for days on end. If a student's body is young and quickly compensates for losses, then with age it becomes more and more difficult to restore vitality. Working people know perfectly well what a deadline is. It's good that after the delivery of the order you can relax, but for working people this is a real luxury.

After a sleepless night, a student or employee will literally sleep on the go. Concentration will be reduced to a minimum, problems will begin at work with superiors or at school with teachers. Conflict situations are inevitable, and this is a direct path to severe stress.

The standard time for daily sleep is 8-9 hours. If sleep is incomplete, intermittent, then the body itself will fall into a strong stressful situation, vitality will decrease to a minimum. A few months after chronic lack of sleep, visual and physiological manifestations of the failure of the sleep biorhythm will begin:

Healthy sleep can be achieved on your own, without resorting to medications. It lasts about 8 hours, the phases of active and passive sleep alternate.

For this it is enough:

1. Fall asleep only in a well-ventilated room, the ambient temperature is within 15-20 degrees.
2. Do not eat heavy, calorie-rich foods before bed. Then the load on the stomach will be too great and restless dreams are guaranteed.
3. It is better to sleep on a comfortable bed to which the body is accustomed.
4. Do not watch movies, favorite TV programs before going to bed. This is too high a load on the brain, it will process the information received for a long time.

Here we will not talk about the state of people who, physiologically or as a result of disruption of the brain receptors, cannot sleep for a long time.

If you do not sleep for a day, there will be no strong consequences for the body. There will be drowsiness, fatigue, irritability is possible. There may be a violation of the biological clock and a shift in circadian cycles. These cycles are associated with brain activity, metabolism, synchronized with the daily cycle. The slightest daily insomnia will lead to a violation of the cycle.

If you do not sleep for three days in a row, then coordination of movements and concentration of attention are disturbed. Driving in such cases is strictly prohibited. Sometimes small cramps of the muscles of the face begin. In connection with the violation of blood circulation in the frontal part of the brain, attentiveness and concentration are reduced. The digestive system also begins to falter.

Fifth day of continuous insomnia. Hallucinations, high irritability, photophobia, stress. The work of the brain and heart slows down. Logical thinking is reduced to a minimum, it is difficult to concentrate. Speech is disturbed, it becomes incoherent, not clear, meaningless.

On the seventh day of insomnia, a person will not look like himself. Behavior will cause significant fear in others, hallucinations will intensify. The work of all organs and systems of the body is disrupted.

Conclusion

Insomnia is a disease that needs to be fought. If you do not sleep for one or two days, then the body compensates for the losses after the first proper rest. But if the disease progresses, strong changes occur in the body, which can become irreversible.

Don't want to go to bed? Of course, few people set themselves the goal of going without sleep for several days in a row, but sometimes work accumulates, and you need to deal with it somehow. And while you shouldn't stay awake for more than 3-4 days, a few days without sleep won't hurt your body if you allow yourself enough sleep for the next 1-2 nights. A little preparation and a well-planned schedule will help you stay awake and last until the end.

Steps

Schedule and prepare your body

Get 9-10 hours of sleep a few days in advance to build up energy. If you know in advance that you will have to go without sleep, try to get more rest before this. Go to bed an hour or so earlier than usual and wake up a little later. Set a goal of 9 or even 10 hours of sleep on your prep days.

• If you get a good night's sleep beforehand, you can start your marathon of sleepless nights refreshed and energized.

1. Keep energy and health during the sleepless period

   1. Eat breakfast to start a marathon full of strength and energy. Breakfast is the most important meal of the day for a reason. A hearty breakfast is a great start to your mission to stay awake for days. Make sure your diet includes healthy foods such as proteins, whole grains, and fruits. Cereals with sugar and a huge amount of caffeine will only lead to rapid exhaustion.

      • Bran bread, citrus fruits, and eggs are great choices to keep you energized through a long, sleepless day.
      • Try your best to stick to the right schedule, which includes breakfast for every sleepless day. This will help you keep doing the inevitable things like work or school. In addition, if you follow a similar schedule, then it will be easier for you to return to your usual mode.

   2. Drink caffeine throughout the day so you don't give up. Of course, you don’t need to pour liters of espresso into yourself, just take regular breaks for caffeine refills throughout the day to keep you alert and alert. The recommended amount of caffeine per day is 400 milligrams. As a rule, one cup of coffee contains about 100 milligrams, so plan with this calculation.

   3. Eat light meals to avoid drowsiness. After a large, heavy lunch or dinner, you will become lethargic and most likely begin to nod off. To keep you alert and energized for a few hours, it's best to eat smaller portions of healthy foods like whole grains, lean protein, and vegetables. Make sure you're eating enough to keep you going without making you feel full or drowsy.

      • Try breaking up the day and night into 3-5 meals, and add snacks on nuts or fruit.

   4. Move to keep your brain energized. Exercising and exercising will help keep your brain alert and alert. Even if you're trying to finish a school or work assignment, take short breaks of about 10 minutes to get up and stretch. This will help you to follow the intended goal (namely, not to sleep). If you need something more intense than just a short walk, you can do a press or push-ups at the desktop. It doesn't have to be a full workout, just some movement to get your blood pumping and energized.

      • At first, you will need to exercise at the first sign of fatigue. In the following days, try to force yourself to take breaks every half an hour and move for 10 minutes.

   5. Do not turn off the light so as not to lose vigilance. Our body reacts to light, so turning on lights and bright lights is a great way to trick the brain into thinking it's daytime and you should be awake. Natural light works best, so if possible, open the curtains during the day or even go outside.

      • If there are several lights in the room, such as a chandelier on the ceiling and a table lamp, light them both to add brightness.

   6. Fight the decrease in activity with cold water or air. Our body does not function at full capacity throughout the day, and from time to time there will be moments when you want to sleep. If you start to feel this, cheer up with caffeine, a blast of cold air from a window, or splash cold water on your face. The effect will be short-lived, but it will help if you start to nod off and get you back into the work stream.

      • Even if you don't feel very tired, try splashing cold water on your face every 30 minutes or so to stay focused. Or you can take a cool shower.
      • Most likely, the burst of activity of your body will fall in the middle of the morning (around 10:00) and early evening (18:00-19:00). Save the most important tasks for this period. That way, if you're nodding off the rest of the time, you can afford to take a shower break or make more coffee.

   7. Don't do things that require a lot of concentration. While you are awake, you will have periods of micro-sleep, meaning you will sleep or “pass out” for a few seconds. Most likely, you will be able to do something during this period, but it is better to avoid activities that may endanger you or others. Do not, for example, sit behind the wheel of a car or work at a machine tool. There is no way to predict when microsleep will occur, so avoid any potentially dangerous activities during a sleepless mission.

      • If you need to go somewhere, ask a friend to drive you, take public transportation or call a taxi instead of driving. This may be inconvenient, but it will be safer for you and those around you.

Negatively affects the body. The mood deteriorates, the brain works more slowly, metabolic processes are disturbed, the risk of obesity and diabetes increases. Unfortunately, no amount of fighting spirit will help you make the right decisions if you don't get enough sleep. Even stimulants, such as coffee, will not allow you to think better.

But you can prepare for the night wake as well as possible. How to stay awake and survive the night away from bed and recover as soon as possible? So…

How to survive a sleepless night

1. Try to get enough sleep

It is not always possible to plan a sleepless night, but if you guess that you will have to suffer, prepare your body for the load. If you already sleep little, and then do not sleep at all, the negative effects of such a regimen will only accumulate.

But if you usually adhere to the regime and rest within the normal range, from seven to nine hours, then one sleepless night will not hurt. And if you sleep longer for a few days before a night marathon, then the consequences for the body will be minimal.

Yes, the article is about how not to sleep. But sometimes 20 minutes is better than nothing. If you can get some rest, it is better to give preference to short sleep.

Two problems. The first is the risk of oversleeping. The second, just as serious, is the inability to sleep. Well, how to take a break for 20 minutes if your head is full of business, tasks, tickets? Lie down on the floor in the yoga pose "Shavasana". Even if you are not a fan of meditation and other things, just lie down on a flat, hard surface, spread your arms and legs to the sides, set the alarm (20 minutes!), And then relax the muscles in turn, starting from your toes and up to the top of your head. Consciously, forcing yourself to be completely liberated. It will take two minutes to relax. Another 18 you will either sleep, or at least just rest.

If possible, sleep for an hour or a half. This will wake you up from REM sleep and feel refreshed.

3. Turn on the light

We need darkness to produce melatonin, the sleep hormone. If you don't want to fall asleep, turn on the lights. For example, a light source located near the eyes (table lamp, monitor) will bring the brain into an active state.

4. Ventilate

We sleep better when the room is cool, that is, the temperature is kept at about 18 ° C. If you want to be cheerful, the room should be neither warm nor cold. 23–24 ° C is the temperature at which it will not make you sleepy.

5. Take a cool shower

Sometimes the mere thought that it is time to climb into cold water wakes you up. It is necessary, it is necessary to wash (at least) if an invigorating shower causes panic. The action of the method is short-term: the charge is enough for half an hour or an hour, then you have to go through the procedure again. But remember that she is.

Replace washing and showering with ice cream or popsicles. No more than once a night, so as not to conflict with the next paragraph.

The candy will respond with irresistible fatigue in a few hours. Sweets will not help to keep energy: sugar will sharply raise the level of energy, and then the forces will leave you just as abruptly.

It is better to eat foods that will provide you with energy for a long time. For example, light foods with a high protein content. What is this food? Nuts. Eggs. Nuts again. Eat it with vegetables and fruits.

Do not put anything heavy and greasy on your plate, temporarily forget about fried chicken legs and hamburgers. And instead of gorging yourself once, eat small meals throughout the night to keep you fueled all the time.

7. Drink coffee, but in small portions

Coffee, of course, is a stimulant, but the dose of caffeine should not be exceeded.

A couple of liters of coffee invigorates just like a couple of cups, it's not just about the quantity. The main thing is not to drink the entire dose of coffee at once.

When you have a night without sleep ahead, you need to focus on tasks. If you drink more than two cups at once, you will overexcite the nervous system and lose concentration.

Therefore, when you start to get tired, slowly drink a cup or two, it is better to chew something. Then, after four hours, you can go for a coffee supplement.

When the norm for coffee (which is four cups a day) has already been completed, switch to water. With sufficient fluid supply to the body, each cell works better, and it is much easier to focus on work.

There are also folk remedies for cheerfulness. For example, tincture of Eleutherococcus or ginseng. Add them to tea (in therapeutic doses!), they are natural tonics that will help fire up the brain and make it work.

8. Chew Better

Chewing gum increases activity and can even improve brain performance. Help yourself and choose mint gum. Peppermint promotes brain activity, and its aroma improves memory.

By the way, about smells. Essential oils of mandarin, lemon, orange, rosemary also invigorate. Do not like flavorings and oils - just seize your dream with oranges, or better - a fruit dessert with citrus and mint.

9. Get up and walk

Every 45 minutes, take a short break to take a short walk. If you drink a lot, as advised above, then you will have to constantly go to the toilet, so use the forced break to walk a little more.

This is especially important if you work all night at the computer. From time to time, do the well-known exercise: take your eyes off the screen and focus on a distant point.

Instead of a little warm-up, do a massage. A full body massage will turn you off, but it’s better to stretch individual points. Neck, ears, head, fingers - restore blood circulation in these areas to make it easier to think and move.

10. Choose an active background music

Set aside sounds of nature, mantras, lullabies and romantic music until the next day. Tracks that are too monotonous, even sharp and loud ones, will also not help to keep cheerfulness. Make a dynamic playlist that you want to dance to. At three o'clock in the morning there will be no time for entertainment over the abstract, but it will not pull you to sleep.

Sit in an uncomfortable chair. Straighten your back, grab your gadgets and set reminders. Only no armchairs, sofas and soft pillows. Stools, a flat floor - these are your jobs. Keep the body in good shape so that the brain does not relax either.

12. Find bright impressions

When the eyes are covered with a sleepy veil, you need to wake yourself up with an emotional bomb. Talk to someone whose views are obviously opposite to yours, and on the most sensitive topic (you can arrange a discussion in the comments). Open a link to a resource that you sincerely hate. The task is not to get carried away and not to prove to your opponent that you are right with all your might, but simply to get a dose of adrenaline and open your eyes wider.

How to survive the next day

All attempts to artificially add vivacity can only be a temporary measure.

You don't add more resources to yourself when you pour an energy drink inside. You're just helping your body burn its own fuel by working two or three shifts in a row.

Therefore, throw all your strength into recovery.

1. Don't drive

Studies show that a sleepy driver is no better than a drunk driver. So if you have a sleepless night on your schedule, ask someone to drive you to work or take public transport. Until you get at least four hours of sleep in a row, no driving.

Do not want to destroy the normal mode - do not go to bed during the day. Otherwise, you risk falling asleep so that you open your eyes only in the evening. And then it will be much more difficult to return to a normal schedule. If you sleep, then according to the night mode: 20, 60, 90 minutes. Not more.

3. Save coffee for later

When your hands reach for the coffee can and energy drinks, resist. Even if you drink coffee six hours before bedtime, caffeine disrupts your rest. You need to drink a couple of cups in the morning, but after 16:00, stop going to the coffee machine. Otherwise, despite the nightly adventures, you will not sleep well.

4. Stop multitasking

It is better to choose two tasks and work on them in turn. When you feel that you no longer understand what you are doing, take a break, and then sit down for another task. Don't do them all at the same time - your brain just can't do it fast enough. But he also cannot be busy with routine work. From the same actions you will be pulled into a dream, and a new task activates thought processes. Leave yourself room to maneuver to keep your thoughts on track.

5. Keep Drinking and Eating Vegetables

Yes, yes, yes, drink water! We are aware that this is the most popular advice when it comes to health. Well then, follow him. :)

If we sleep little, we crave high-calorie foods and eat more often than usual, although physical activity is reduced. Therefore, by the way, regular lack of sleep is associated with a high body mass index.

Proper nutrition is especially important when you are not doing well with the rest of the regime.

The way out is to crunch vegetables and fruits, nutrients, vitamins and antioxidants will protect cells until you can provide them with a normal recovery.

6. You need to do at least exercises

It is better to pull iron on another day, as well as to run many kilometers. But they will help to survive a difficult day and disperse sleep. Well, after light physical activity, even an overloaded brain will sleep better.

7. Eat little. And don't drink

A tired brain will crave pleasure, and the easiest way to get it is through food. The dangers of overeating have been known for a long time, so you will only feel unbearably tired if you eat an extra piece.

And advice from the cap: don't drink anything alcoholic. Lack of sleep + alcohol = disaster.

Scientists have long established that alcohol generally has a detrimental effect on sleep, so if you want to recover from yesterday's night run, even a glass of wine will be superfluous.

Even if you are chronically sleep deprived, you can improve your condition if you sleep 10 hours in a row. Such a dream will help restore motor skills, and in the morning you will feel much better.

Results

So, if you need to survive a sleepless night, remember that the body will not be delighted. This means that in other areas you need to take care of health: proper nutrition, a sufficient amount of liquid (and not alcohol), both at night and the next day. Schedule opportunities to recover and take breaks from work.

Nothing will happen to you from one such night, of course. Maximum - you will be irritated for a couple of days.

But chronic lack of sleep affects health, but that's another story.