Didn't sleep the night to last the day. How to quickly cheer up after a sleepless night

Sleep is necessary for a person, as it allows the brain to recover due to a decrease in its activity. Also, sleep is necessary for the individual to restore metabolism and to process and sort information in the subconscious. So, sleep is a cyclic, genetically determined state of the human body with reduced brain activity and response to external world.

Pranayama

Cool

What will help to better disperse the blood through the veins and gain good spirits? Yes, you guessed it – fitness! Do whatever physical exercises, preferably with an interval of up to half an hour. Light physical activity will give a sufficient charge of vivacity. But if you need to work productively for two hours, then a fifteen-minute walk will be the best. Can be replaced with a run.

washing

Don't pounce on the food in the refrigerator in the hope that the brain will be distracted from sleep. The effect can also be the opposite - it takes a lot of energy to digest a large amount of food, and you may begin to feel lethargic and drowsy. Give dinner to the enemy!

Music

Lighting

Massage

aromatherapy

Try to take the most uncomfortable position or just sit on a hard chair. This trick will give you the opportunity to last required time without sleep.

Here is another technique that is interesting because it combines sleep and alertness. It is known that caffeine, getting into the body, does not begin to act immediately, but after fifteen minutes. In order for this time not to be wasted ... go to bed. How? Here are the freaks! I have so much more to do! Wonderful. You will be in time if you wake up in 15 minutes, exactly 15! it efficient technique microsleep (power nap). The time of a quarter of an hour was chosen because after half an hour of sleep, a person plunges into the phase deep sleep and, waking up later, you will feel tired and overwhelmed. So set your alarm!

Tickling

Are you falling asleep? Take a break and watch some funny video or start actively fasting on social networks, which will cause the necessary excitement in the brain.

And remember healthy sleep- guarantee of health. So try to resort to such methods only in the very last resort!

What helps and what does not help after a night spent without sleep

A night spent at work, studying, or some other urgent matter can make you feel like a hero. You did the right thing no matter what!

But as the day comes on, the nighttime enthusiasm evaporates, and suddenly you begin to feel a little tired. Surviving the day after a sleepless night can be harder than being awake all night before.

A night without sleep affects the state of the brain - the speed of reaction, the ability to concentrate, the perception of information and the ability to remember it. Indeed, research has shown that after sleepless night you are about the same state as if you had a good drink before.

Trapped in morning fatigue

You will feel bad already at the beginning next day.

"You might think that the more awake you are, the more lethargic you will be, but that's not necessarily the case," says sleep expert David Dinges, PhD, who is chair of the University of Pennsylvania's Department of Sleep and Biorhythmology and editor of the journal "SLEEP" ("SLEEP").

Due to daily and natural rhythms of your biological clock, "24 hours after your normal wake up time, you actually start to feel worse," says Dinges. “At this time, it’s hard to stay awake and be active.”

This is also the most bad time, in order to drive the car yourself, even if you are driving home from work. "If you've been up all night, you shouldn't be driving because you're distracted," says Mark Rosekind, Ph.D., an expert in fatigue management and a member of the National Transportation Safety Board. He warns that the monotony of the road, combined with a lack of sleep, can cause you to fall asleep at the wheel without knowing it. According to statistics from the American National Sleep Foundation, in 2005 more than a third of drivers were seen snoozing while driving.

The brain will help you

If you need to keep working, your brain will try to compensate for the lack of sleep.

In an experiment using functional magnetic resonance imaging, 16 young adults who had previously been awake for 35 hours completed tasks of increasing difficulty. When the subjects exercised "brain power," activity increased in some parts of the brain, as if they were well rested.

“Sleep-deprived people can take advantage of the mental resources that normal condition not used for any task. This allows them to cope with the task well enough, but not as well as if they had a rest, ”says Dr. Sin P.A., doctor of psychology who conducted the experiment. Drummond, Associate Professor in the Department of Psychiatry at the University of California at San Diego and San Diego Public Health Activist.

Your The biological clock give you cyclical activity because they send wake-up signals to your brain. You can feel a second wind in the middle of the morning (around 10 am) and then in the early evening (at 6 or 7 o'clock). “You may feel better, but you will still be forgetful inattentive, and you will still have bad reaction' says Dinges.

Luckily, there are several tricks on how to become less sleepy and get through the day after a sleepless night.

take a nap

According to Rosekind, who runs the Fatigue Program at NASA, the pill to stop you wanting to sleep is sleep. In a study conducted by Rosekind, flight pilots Pacific Ocean, who took an average of 26 minutes of naps, had a 34% temporary increase in working capacity, and they half reached the state as if they had had a good night's sleep.

Dinges claims that even a short nap, such as a 10-minute nap, can benefit you because the brain quickly enters slow-wave sleep. If you sleep more than 40-45 minutes, then after waking up you may feel not quite confident. This is called sleep inertia and happens when you wake up from a deep sleep. Dinges says that by learning to shake off this feeling, you will benefit from short sleep and feel more alert than if you hadn't slept at all.

Drink coffee or some other caffeinated drink

Drink coffee or an energy drink right away and it will extra help for awakening. Rosekind says that most people, depending on their body weight, need between 100 and 200 milligrams of caffeine (a 120 milliliter cup of coffee contains about 100 milligrams of caffeine, but the amount can vary depending on the strength of the brew). Caffeine tablets, available without a prescription, also come in 100 or 200 milligram dosages.

Rosekind says that it takes about 15 to 30 minutes for the effects of caffeine to be felt, and the effect will last for for three or four hours. Rosekind states: “If you consistently consume caffeine every few hours, you will have high level activity."

Best Strategy: Take some caffeine and lie down for a 30-minute nap. When you wake up, you will feel rested.

But there is a caveat: when you stop taking the caffeinated drink, you will feel a breakdown. “Caffeine hides the desire to fall asleep, but during this time the desire to fall asleep does not go away, but waits in the wings,” says Rosekind.

Turn on the light

Your body clock is designed to cycle between dark and light, so bright light will wake you up.

“The more tired a person is, the more unpleasant the bright light seems to him and the more he wants to turn it off,” says Dinges. “Instead, you need to turn on the lights or go outside where the sun shines,” Dinges confirms Drummond.

Get moving

Fast walk or a walk will get your blood pumping. It also helps to activate the brain. “If you move, the muscles automatically send wake-up signals to central part brain,” says Sharon Keenan, PhD, founder and director of the School of Sleep Treatment at Stanford University’s Center for Improved Diagnosis and Treatment of Sleep Disorders.

Rosekind says that even if you just change activities or start talking to someone, it can be uplifting. But as soon as you stop acting or talking, you will begin to fall asleep again.

Avoid hard work

“After a night without sleep, your short-term memory is weakened. That means you can't hold a lot of detail in your brain at once," says Drummond.

A study in 40 young adults who were awake for 42 hours (that's equal to being awake during the night and the next day until evening sleep), showed that the possibilities short term memory are reduced by 38%. Imaging studies have confirmed that the part of the brain that is responsible for the perception of information is not active in sleep-deprived people.

Know your limits

You can try to stay awake by washing your face with cold water, or by airing out the room, or by going out into the cold. You may feel better after showering and if you change your clothes as the day begins. But the body and the brain cannot be held. A feeling of vivacity will be followed by a rapid decline in activity.

"The biological need for sleep is so strong that it can't be fooled," says Drummond. “Sleep is as important to life as water, oxygen and food.”

But in the night wakefulness there is positive side. When you finally get to bed, you will sleep much better than usual, and it will be a deep slow sleep. "In these cases, it's best to sleep until you wake up," says Dinges. “That means you need nine or ten hours of sleep. And it will the best treatment after a sleepless night.

Everyone at least once in their life has experienced situations accompanied by an urgent need to stay awake throughout the night. This is usually associated with a large amount of physical or mental work, for which there is not enough time during the day. Knowing how to stay up all night can increase your productivity and finish important tasks on time. At the same time, sleepless days will not leave an imprint on well-being and health.

How to stay up all night and stay awake

The human body obeys biological rhythms. After a long period of work, it takes time to recover. The body regenerates best during the night. Therefore, in the evening there is a natural fatigue and drowsiness. There are ways to stay awake at night by tricking your rhythms, and they help you stay awake. long time.

You should be puzzled about the upcoming sleepless night in the morning. It is advisable to get enough sleep the night before. Daytime naps are encouraged.

Starting the day with exercise is not recommended. They reduce the energy supply.

During night work, it is necessary to create the most uncomfortable conditions. There must be factors in the room that prevent immersion in sleep. These include bright light, extraneous sounds, awkward position body, low temperature in room. It is recommended to stay away from comfortable sofas, armchairs and beds.

1 Chewing gum

2 Coolness

3 Physical education

4 Washing

5 Hunger

6 Music

7 Lighting

8 Massage

9 Aromatherapy

10 Discomfort

11 Coffee

12 Tickle

13 Trolling

Negatively affects the body. The mood deteriorates, the brain works more slowly, metabolic processes increases the risk of obesity and diabetes. Unfortunately, no fighting spirit will help to accept right decisions if you didn'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, negative effects such a regime 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 is how you wake up after the phase REM sleep and feel rested.

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 from the mere thought that it is time to climb into cold water, you wake 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 high content squirrel. 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 vivacity. For example, tincture of Eleutherococcus or ginseng. Add them to tea therapeutic doses!), 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 tangerine, 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 opposed to yours, and to the very hot 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 a sleepless night falls into your schedule, ask someone to drive you to work or sit in 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 return to normal schedule will be much more difficult. 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 don't get enough sleep, we crave high-calorie foods and eat more than usual, though physical activity decreases. Therefore, by the way, regular lack of sleep associated with high index body weight.

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

Exit - crunch vegetables and fruits, useful material, vitamins and antioxidants will protect the 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 an easy 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. So, in other areas you need to take care of health: proper nutrition, enough liquids (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 hurts health, but that's another story.

Hello dear blog readers! Our senses are most active during the day, we cannot see in the dark, and our skin needs daylight to make it easier for the body to produce vitamins, so the question: “Is it harmful to stay up at night?”, I think, is rhetorical. Therefore, let's look together at all the dangers that insomnia or a nocturnal lifestyle leads to.

The influence of melatonin

I already told you, and that if he is still awake at 2 a.m., this can eventually lead to depression and a loss of “taste of life”. All due to the fact that it is at this time that our body produces melatonin, a hormone that regulates our sleep. That is, if there is a lack of it, and people who lead a nocturnal lifestyle have a significant lack, it is likely that insomnia, nightmares will appear, and the dream itself will be superficial, during which the body's resources will not be replenished.

Have you noticed that after a sleepless night it takes several days to recover? Move on. During deep good sleep finally ours is resting nervous system, the brain processes the information that has been received during the day, and the work of all organs and systems of our body is normalized. What happens if you bring down the natural biorhythm? You simply deprive yourself of the opportunity to lead a healthy, active life and feel young and vibrant. Melatonin generally plays almost leading role in our body because:

• Regulates the activity of the thyroid gland;
• Has a stimulating effect in the sexual sphere;
• Suspends the aging process;
• Regulates pressure, the work of brain cells, as well as digestion;
• Helps to adapt when changing time zones;
• Has antioxidant properties.

Research

scientists to avoid lethal outcome, did not complete the experiment, so they did not give a clear answer on how many people can do without sleep, if only because they could not exclude during the experiment such breaks for the brain as superficial short-term sleep.

On the first day, the subjects felt lethargic, on the second day they became distracted and aggressive. On the third day, hallucinations were already appearing, on the fourth, they looked incredibly exhausted and exhausted.

The maximum period without good rest- 5 days, then the experiments were stopped due to the threat of death, since already on the third day brain cells begin to die.

Effects

It is believed that if a person cannot fall asleep at least three times a week, this indicates the presence of insomnia. And if he sleeps less than 6 hours, or with interruptions, for example, in connection with work, where there is a rotational regime, then chronic sleep deprivation may well develop. This state is equivalent to the one that a person feels if he does not sleep for two days, that is, lethargy and aggressiveness. And if you read my article, in order to become more kind and gentle, maybe it's not about character, but just need to rest more?

Do you know how much a person should sleep? On average, from 6 to 8 hours, there are cases when 5 hours is enough, but such people are very rare.

So, the consequences of non-compliance with sleep :

• Immunity is reduced, and as a result, there is a risk of developing various infections, which lymphocytes will not be able to fight back.
• Stress resistance is at a minimum, so not only the body will suffer, but also relationships with loved ones and at work. Irritable people are usually shunned, and this is a significant obstacle to achieving their goals.
• The risk of developing cancer is growing.
• Metabolism is disturbed, so people who lack sleep or insomnia are more prone to obesity.
• There is a risk of developing a disease such as diabetes mellitus.
• Due to lack normal amount melatonin causes hypertension, that is, increased blood pressure.
• There are problems with blood vessels and the heart, the risk of getting a stroke or cardiac arrest increases significantly.
• Impotence or decreased arousal.
• Due to the impact on the psyche and the development of depression, suicidal tendencies may well appear.
• A person ages prematurely because the skin becomes lethargic, as does his well-being. Hair can fade, sometimes even begin to fall out, and the eyes will watery and redden.
• Due to the increase in cortisol, and this is a stress hormone, the renewal of brain cells is suspended.

Among other consequences, there is a huge risk of getting into an accident, because the state of sleep deprivation is very similar to the state that alcohol causes.

1. If you find that you have insomnia or lack of sleep, do not start taking sleeping pills. You can only harm yourself, or become addictive, after which you will have to constantly increase the doses, since without pills it will become completely unrealistic falling asleep on your own. That is why you should definitely see a specialist who will prescribe a competent and safe treatment.
2. If this happens, and part of the night you could not rest, be sure to set aside at least half an hour during the day to take a nap. This will at least give a little vigor and increase efficiency.
3. Take a warm bath in the evening or drink a glass warm milk. I talked about this and about what types of insomnia exist.
4. Before you get behind the wheel, be sure to listen to your well-being, and if you feel that you need to rest, look for solutions, maybe someone else can drive the car, or there is an opportunity to postpone the trip, after all, you are risking not only your life , but also those around them.

Conclusion

That's all for today, dear readers! As you can see, the consequences cause enormous damage to health, so do not test yourself for strength, and rest as much as you need to wellness. Good luck and take care of yourself!