What to do if you don't get enough sleep. Men find it easier to avoid sexual temptations. Additional energy sources

After sleepless night I don't want to go for a run or go to the gym. But that is exactly what needs to be done. Physical activity increases heart rate. This is followed by the release of serotonin, a neurotransmitter that good mood. You will feel more energized and it will be easier for you to work.

If there is no time for a morning workout, move more during the day. Set a reminder on your phone and do 20 jumps or squats every hour. Even after these, you will feel more cheerful.

2. Don't obsess over sleep deprivation

Thinking about a bad night will make you even more tired. Go about your business and don't think about how little sleep you got. Otherwise you will have all day Bad mood. And this will further reduce productivity.

When you start discussing your lack of sleep with a colleague or mentally with yourself, stop. Do deep breath and switch to something that needs your attention.

3. Limit yourself to three tasks per day

It is unlikely that you will be able to do everything qualitatively when you do not get enough sleep. Choose the three most important tasks that cannot be put off. Do them in the morning, while there is still an effect from the morning workout or coffee. In this state, the first two hours after waking up are usually the most productive.

Do not put off important things for the second half of the day. Afternoon will not let you perform them well.

4. Eat a healthy breakfast

When you don't get enough sleep, you want to eat something sweet. It seems to cheer up and energize. Yes, a chocolate bar or donut will cheer you up. But a drop in blood sugar levels, and with it a breakdown, will not keep you waiting. You are not working at full capacity anyway. Don't undermine your productivity further.

For breakfast, you need a combination of proteins and carbohydrates. For example, eat eggs and toast. Sleep deprivation is similar in effect to hypoglycemia (low blood glucose levels). In this case, you need to maintain a constant level of sugar. To do this, eat.

5. Drink cold water

Drinking water is generally useful, and cold water will help you cheer up. This is a small shock to the body. Workout and cold water energize you. You will release endorphins and feel alive.

6. Work outdoors if possible

Surely you have heard that when it is useful to be on fresh air. This rule also applies to ordinary fatigue from lack of sleep. So get outside more often.

Under the influence sunlight Vitamin D is produced in the body. If it is deficient, sleep problems may occur. After a lack of sleep, you need to reset your internal clock, and vitamin D will help with this.

7. Don't Overdo Your Caffeine

Don't rely on caffeine for the only source of energy. If you drink too much coffee or tea, concentration, on the contrary, will worsen. You will be nervous and unable to concentrate. So know the measure.

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I admit, sometimes I work so much that I sleep only 2-3 hours a day. It is not surprising that I wake up tired and angry at the whole world, and work is ahead again, and I need to function at the maximum. On one of those days, pouring another cup of coffee, I thought: will it really help me? So I came up with the idea to discuss with an expert the most popular express methods to cheer up. Agreed to comment Alexander Kalinkin, Head of the Sleep Medicine Center Federal Research and Clinical Center specialized types medical care and medical technologies FMBA.

Method #1: Take a short nap after a cup of coffee

A very common advice on the internet is to have an espresso, lie down, relax, set an alarm and try to get 15-20 minutes of sleep - that's how long it takes for the caffeine to start working. When you wake up, you will feel energized and refreshed. If you oversleep longer, then the fast phase, when it is easiest to wake up, will end, and you will go into deep sleep.

Myth or fact? Myth!« First, the phase REM sleep normally occurs 60-90 minutes after falling asleep, says Alexander Kalinkin. - Secondly, the average time to fall asleep is just 15-20 minutes. A person during this time will only have time to doze off, after which he will not be able to wake up cheerful and energetic.

But coffee during this time will really work (and therefore prevent you from fully falling asleep). “Caffeine is absorbed very quickly in the stomach. When it gets into the blood, it increases pressure, as a result of which sleep takes off like a hand, a person feels a surge of energy, ”explains neurologist Olga Skrypnik. “However, caffeine increases the load on the heart, blood flow in the kidneys, contributes to dehydration of the body, so you should not abuse it.”

Method #2: Afternoon nap

Those who advise taking a nap after dinner claim that in half an hour you can tone up and it will be easier to hold out until the end of the working day.

Myth or fact? Fact! Taking a nap after a hearty business lunch is the dream of many office workers, but few can afford it. It's a pity. “A short daytime sleep gives a pronounced restorative effect,” says Alexander Kalinkin . Franz Halberg of the University of Minnesota (he is also called the father of American chronobiology) determined in the course of many years of research that during the day we are drawn to sleep twice: in the middle of the day and in the middle of the night. This is influenced by changes in body temperature, the production of hormones that alter circadian activity, and others. physiological processes. At this time, we are the least effective, and many simply cannot force themselves to work fully. So if you have the opportunity to sleep during the day - do not miss it.

“But if the need for daytime sleep occurs constantly, this indicates either chronic sleep deprivation, or about . In this case, it is necessary to restore the normal night sleep", - adds Alexander Kalinkin.

Method #3: Turn on a bright light

Darkness is a friend of youth, but not of a man who has not had enough sleep. The body knows to sleep when it's dark, so turn on the full light in the room (even if the sun is shining outside), open the curtains and you will wake up!

Myth or fact? Fact! " This is true, says Alexander Kalinkin. - In the dark, the hormone melatonin is produced, which largely determines the cycles of sleep and wakefulness. In the evening, its concentration begins to increase, in the early morning hours it sharply decreases. Therefore, many people, especially in northern latitudes, in conditions of lack of light develop seasonal depression, one of the manifestations of which are sleep disorders.

Method #4: Get in an uncomfortable position

Proponents of this method proceed from the fact that we are used to sleeping in comfort. Therefore, if you feel that your eyes are sticking together, sit as uncomfortable as possible, but rather take some - this will help cheer you up.

Myth or fact? Myth! In what unimaginable conditions I could not sleep! Once I took a nap in a full subway car while standing, another time - on the windowsill and even somehow dozed off while sitting in a twine. Alexander Kalinkin does not consider this strange: “There is such a thing as sleep pressure. If it is high, then no matter how uncomfortable the posture or environment, the person will not be able to resist and fall asleep.

Method #5: Eat Less

If you overeat, the body will spend all the energy on digesting food, get tired quickly, and you will want to sleep, not work.

Myth or fact? Fact! " If a person wants to stay most peppy day and reduce your sleep to reasonable limits, you need to reduce the calorie content and the amount of food you eat, but drink more water, ”Alexander Kalinkin agrees.

Method #6: Turn on Loud Music

A cheerful melody will help drive away sleep, especially if you sing along.

Myth or fact? Fact! I have a special morning tradition: I always sing in the shower. Recently even a special radio was installed there. This helps to recover faster, and Alexander Kalinkin confirms its effectiveness, though with the caveat: “Any external influences including upbeat music, as well as active actions the person himself, are an excellent counteract to sleep. However, if the sleep pressure is too high, then this will not help either.”

Method number 7: act on acupuncture points

Special awakening massage techniques will help you tone up.

Myth or fact? Fact!“Yes, it is true, massage is biologically active points regulates the proper flow of energy in the body, improves blood circulation and fluid outflow, relieves muscle spasms and promotes awakening,” says Choi Yong Jun, chief physician Clinics oriental medicine"Amrita". When self-massage points, you need to act according to the following scheme:

1. Actively rub the ears.

2. Actively rub your nose.

3. Actively grind temporal regions at both sides.

4. Actively rub your palms.

5. With pressing movements, act on the point of the lungs and heart, which is located at the inner edge of the collarbone.

6. Actively rub the feet.

7. For several minutes, press on the bai-hui point located on the top of the head.

Method #8: Have sex

Invigorates better than a cold shower!

Myth or fact? Fact!“A cocktail of the hormones oxytocin and that are produced during sexual intercourse will activate your internal alarm clock. Sex in the morning can energize and get rid of the state of drowsiness,” Elena Belova, a sexologist at the Avicenna Center, confirms my words. In the event that you have already woken up, and the boyfriend is still peacefully snoring, I think it is worth starting the foreplay with a massage of biologically active points.

Method #9: "Smart Alarm"

There are many devices and applications on the market today. , which, tracking the purity of breathing, heartbeat, movements of a person and his pupils, wake up the owner in the phase of sleep most suitable for easy awakening.

Myth or fact? Both. " A person really wakes up most easily in fast phase sleep, says Alexander Kalinkin. “However, if the operation of these devices is based only on the calculation principle, that is, on the assumption of exactly when this phase should occur, then they will be mistaken. To be accurate, such devices must be equipped with a heart rate monitor and other measuring instruments. But even if such gadgets were freely available and inexpensive, not everyone would want to hang themselves with sensors while sleeping.

Take note: of course, about how to cheer up if you don't get enough sleep, there are many articles that describe many ways, but what I will offer you has been tested exclusively on me. Moreover, if you think about it with your brains, then you will understand that some of the methods I have listed are not only simple, but also compatible with each other. So, by combining them together, you can achieve maximum effect concentration and efficiency from their actions. But enough words, let's go!

TOP 7 ways to cheer up if you don't get enough sleep

Method number 1. Fuel yourself with food! Our body, like a machine, reacts extremely positively to fuel. Moreover, carbohydrates serve as the basis of life, and therefore best solution in order to cheer up and wake up from sleep, there will be any porridge with hot sweet tea, or a cupcake. Moreover, since we do not get enough sleep, usually in the morning, then there will be no harm from such high-calorie food.

Method number 2. Cold and hot shower. Alternate dousing with cold and hot water it is a thermal stress for our body, which, in order for you to be able to actively resist it, will open the bins and provide you with energy. This snag is used by a lot of athletes, which in long term teaches the body to store more and more energy.

Method number 3. Hot coffee or tea. Another type of thermal stress, which, in addition to everything else, also has a positive effect on the brain, thanks to tinine or caffeine, stimulating nervous activity. Sugar acts as fast carbohydrates, quickly charging us with energy and therefore hot and sweet coffee, becomes a nuclear mixture for awakening.

Method number 4. Chocolate. Like it or not, cocoa has great stimulating properties that allow you to wake up faster and feel more alert. And if you add half a teaspoon of coffee to hot chocolate, that the question of how to cheer up if you haven’t had enough sleep will disappear by itself for several hours!

Method number 5. Morning work-out. Well, you don’t think that it’s just called “charging” just like that? By no means! Easy exercise stress in the morning, allows you to “tickle” your nervous system and make her be more active. In addition, regular exercise will reduce the time it takes you to get enough sleep by one hour, as proven by Soviet studies.

Method number 6. As much light as possible! The biological clock Our bodies work in such a way that we are more active in a bright room than in a dark one. Therefore, if you sit for days without light, then there is nothing to be surprised that you are too lazy to do anything. Try turning on the lights or parting the curtains. Within 10 minutes you will feel cheerfulness and lightness, and sleep will let you go!

Method number 7. Listen loud music! The perfect way for music lovers. Music activates dormant parts of our brain, thereby increasing brain activity and nervous system generally. True, classical music is not suitable for these purposes, but certain currents of rock music may turn out to be ideal energy drinks and stimulants!

So, above I have listed the most popular and effective methods how to cheer up if you do not get enough sleep, but remember that these are only temporary measures. Daily rate sleep for a person should be no less than seven hours, and at the age of 18 years, this rate is not less than nine hours, and it decreases only after 25 years. We draw the appropriate conclusions. Of course, a person can spend more than a week completely without sleep, but an interesting fact is that our working capacity drops already after 16 hours without sleep, and in a day it will decrease by half. If you do not sleep for two days, then the efficiency will be no more than 1/5 of our average performance. And from here it is easy to deduce an axiom: not sleeping is simply unprofitable.

That is why, if you didn’t get enough sleep at night, and used one or several ways to cheer up, try to devote it to sleep as soon as you have a free hour. After all, it has been scientifically proven that daytime sleep can be confidently counted as two hours at night, and this value is difficult to underestimate! And therefore, my dear friends, do not forget to sleep, sleep soundly and enough. a large number of time, since not a single energy drink will replace your normal and sound sleep.

Well interesting video finally “How to cheer up if you want to sleep?”

Increased dopamine levels

If we do not get enough sleep, but we are not sleepy, the level of dopamine is several times higher than normal. This hormone is responsible for the feeling of anticipation. Dopamine arose as a result of evolution: it was he who pushed our ancestors to climb a palm tree for a banana, and not wait for the fruit to fall on its own head.

Consequences advanced level a lot of dopamine, the most important of them↓

Your feelings are getting stronger

Recall your experiences as a child, when you got up early to go on the road or go fishing. In addition, if you can focus on a task, you will be more motivated to complete it.

It's easier for you to switch between tasks

Concentration problem caused reduced level testosterone. The level of this hormone from lack of sleep, unlike dopamine, on the contrary, falls. As a result, you concentrate worse. On the other hand, it is easier for you to switch between tasks. By the way, a mug of coffee that you are likely to drink when you do not get enough sleep will not improve your concentration, but it will make it easier to switch your focus.

Men find it easier to avoid sexual temptations

Another plus low level testosterone as a result of lack of sleep will be understood only by faithful men. One night you didn't sleep well will lower your libido like you've aged 10-15 years. Women, take it into service: you need to wake up your husband for work on the day of the corporate party early.

Are you more hungry

In a state of lack of sleep, our body lacks energy, which it seeks to compensate for through abundant food. If you need to eat a lot, for example, to gain mass or not to offend your beloved grandmother, then a slight lack of sleep will help you eat more than usual.

You are more relaxed when communicating

Many sleep researchers draw a parallel between alcohol/drug exposure and sleep deprivation. The mechanism is largely similar: there is an increase in the level of dopamine, the need for communication increases. Lack of sleep removes many problems like stiffness or internal dialogue. Just be careful: the level of aggression can also be increased.

Judgments change

The well-known saying “the morning is wiser than the evening” is based on the fact that a person who has had enough sleep and a person who wants to sleep reason differently. Our brains work differently when we don't get enough sleep, so our judgments will be different. It is quite possible that to solve a problem that you have been struggling with for a long time, it will be enough to look at it after a long lack of sleep, and perhaps the solution will come by itself.

In conclusion, I want to say that the lack of sleep for a long period is extremely harmful to your body, up to and including cognitive impairment. Therefore, experiment on your body wisely.

Daily healthy sleep necessary for the body Fresh air. It is laid down by nature so that an adult should sleep at least eight hours at night in order to be alert and efficient during the day. Besides, regular lack of sleep may cause such dangerous diseases like obesity, diabetes, depression. But modern man it is very difficult to follow the recommendations of doctors, because often a busy work schedule does not allow you to go to bed at 10-11 pm and wake up at 7 am.

But what if you didn’t get enough sleep, and there is a working day ahead, during which many important things await you? The body can be cheered up if you know the popular ways to combat drowsiness.

Regular physical activity will help you cheer up and keep yourself in good shape. Morning running, for example, will saturate all cells with oxygen, and also help the body release endorphins - natural painkillers. Just remember that morning work-out should be light, otherwise, instead of a charge of vivacity, you will get overwork at the beginning of the working day.
A contrast shower perfectly invigorates and refreshes. wash your face cold water You can wipe your face and neck with ice cubes.
A hearty breakfast will wake up your body. Keep in mind that you need to have breakfast with fruits and foods that contain carbohydrates. Refuse food containing fats and starches, because your body will be forced to spend a lot of energy on digesting such food.
Try to maintain good lighting in the room you are in. Your body is biologically programmed to wake up at sunrise. In addition, there are light receptors in the eyes that respond to light and help you fall asleep when it gets dark.
Take regular breaks while you work. If you have monotonous work, the brain gets tired very quickly and requires unloading. Walk, just sit with eyes closed, talk to colleagues. If you switch your attention from one type of activity to another, then in a few minutes you will be able to look at the work with a fresh look.
If you can’t cheer up in any way and fall asleep on the go, you should definitely sleep for half an hour. It’s good if there is a rest room at work, or at least a place where you can lie down. Set aside 20-30 minutes for yourself to sleep, set an alarm clock so as not to oversleep longer. The fact is that during this period of time your body will not have time to enter the phase deep sleep, you will cheer up a little and be able to work calmly until the end of the day. If you sleep longer, you will feel lethargic and sleepy.
Drink a cup of coffee or eat chocolate. Caffeine perfectly stimulates the nervous system, increasing the level of activity. But do not abuse coffee, because large doses caffeine can cause nervous irritability and even dizziness.
Music will help you cheer up. Turn on your favorite cheerful melody, you can sing along, dance to the rhythm. Many people sing in the shower in the morning, it helps the body wake up and improve your mood.

Massage of biologically active points will help you wake up. In the process of such a massage, blood circulation improves, the outflow of fluid is removed, muscle spasm. Massage should be done according to this scheme:

rub your ears with your palms;
rub the tip of the nose;
rub the whiskey;
rub your palms;
rub your feet.

These methods will help you cheer up only for a while. Try to plan your day so that you have enough time for a full healthy sleep.