Sleepless night how to work out the day. How to stay up all night and stay awake

A blockage at work, a long party with friends, or a wild night with a loved one can deprive you of a good night's rest. What to do if, despite this, a new important day is ahead of you? How to defeat drowsiness and live it to 100?

Method number 1. Cold and hot shower

Taking such a shower is great healthy habit on every day. And when you need to quickly cheer up, it is simply irreplaceable. Abrupt change water temperature activates the work nervous system, reinforces metabolic processes and lymph flow. Need to finish shower cold water. After - be sure to rub the body hard terry towel. This will increase blood circulation and provide energy for the whole day.

Method number 2. Pranayama

In hatha yoga there is a very simple and effective exercise to relieve drowsiness - Kapalbhati. Sit in a comfortable position with your back straight. Inhale deeply and begin to exhale sharply, noisily, intensively through the nose. Focus only on the exhalations, the inhalations are spontaneous. Breathe like this for a couple of minutes. This practice awakens pineal gland(pineal gland) - a sector of the brain responsible, among other things, for the rhythms of sleep and wakefulness. You will feel a surge of energy and be able to think freshly and clearly again.

Method number 3. Discomfort: bright light, coolness, hard surface

In a cozy easy chair, on the sofa, and even more so in the bed, you will be sleepy. But on a hard chair, you won’t get too soft. The same can be said about lighting and air temperature. Bright light signals to the brain that it's time to wake up. Coolness also allows you to keep the body in good shape. He has to expend extra energy to maintain normal temperature body, blood flow is activated. So feel free to move the curtains, open the windows. If necessary, turn on additional lighting and air conditioning.

Method number 4. Physical activity

short morning running or a walk, especially when combined with squats, jumps and other exercises - the right way wake up. Movement activates the nervous system of the body, accelerates the blood, which in turn increases the flow of oxygen to the brain, muscles, and internal organs.

Studies have shown that 15 minutes brisk walking give strength for 2 hours of office work.

Method number 5. Light breakfast

You should not load an already tired body with heavy food like meat and rolls. But freshly squeezed juice, whole fruits and berries will fill the body essential vitamins, minerals, antioxidants. Charged with vital energy. Nuts and a strip of dark chocolate will also do the job perfectly.

Method number 6. Green tea instead of coffee

Green tea contains caffeine combined with theanine. Both substances have a tonic effect. Only unlike coffee, it is softer and longer lasting. After a cup of espresso, in an hour or two you will begin to fall asleep again, and after a good green tea, you will be in a cheerful state for at least half a day. Just do not forget to drink more plain water on this day, because coffee and tea dehydrate the body.

Method number 7. Mint: leaves, gum, lozenges

Menthol is also an excellent energy booster. In addition, it freshens the breath, which is most welcome in the morning. It is best to use menthol gum. Since chewing movements activate the brain, which “thinks” that a meal is about to follow. For its digestion, it secretes the hormone insulin, which gives an invigorating effect. However, if you don't have gum on hand, you can use mint candies or mint leaves. The latter can be added to the same green tea. Get a double effect.

Method number 8. morning sex

The most enjoyable way to wake up is to have sex with your loved one. The main thing is not to get too carried away, otherwise you will arrive at work by lunchtime. During sexual intercourse, the hormones oxytocin and serotonin are produced, which promote vigorous activity and improve mood.

Method number 9. Acupressure

On the body of each person there are special zones - acupuncture points that are responsible for the movement of energy. If they are pressed or rubbed, certain mental and physiological processes. To remove the impending drowsiness, rub your ears, nose, palms, feet, lightly press on your temples several times.

Method number 10. Aromas of cheerfulness: citrus, rosemary, mint

Smells greatly affect the well-being and mood. Essential oils of orange, tangerine, grapefruit, lemon, lime and bergamot give a charge of positive and energy. Aromas of mint and rosemary have a powerful tonic effect. Put 3-4 drops of one of these essential oils into an aroma lamp and you will feel a surge of energy.

These tips will help you get through the day after sleepless night as productive as possible.. He needs regular good rest. So when you get home, try to go to bed early and get a good night's sleep.

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

Can a person go without sleep? Maybe, but not for long. It is impossible to completely get rid of this habit. Sleep is important for restoring the nervous system, a kind of "reboot" of the brain. On average, experts recommend sleeping at least 7-8 hours a day. In this mode, the body has time to recover and gain strength for a new day.

But life is life. And almost every person has situations when the cherished 7-8 hours of sleep remain an unattainable dream. And sometimes it even becomes necessary to spend the night without sleep. And here the question comes to the fore: how to cheer up after a sleepless night? And we will talk about this in more detail in our article. And I want to immediately warn readers: we are talking about a peculiar extreme situation for an organism in which there is no room for experimentation. If you do not know how, for example, coffee affects you, we do not recommend finding it out in such a difficult period.

How not to want to sleep after a sleepless night

So the night has passed. Morning has come. Your body is telling you it's time to rest. What to do?

The ideal option is to just go to bed. At least for half an hour. Only sleep can fully restore the body's strength and invigorate for the rest of the day. However, it is not always possible to afford such a luxury. Therefore, the task is to stimulate the body and maintain tone throughout the day. The main thing is to do it as efficiently as possible, but at the same time it is safe for health.

So, how to cheer up after a sleepless night:

• hygiene procedures;
• physical exercises;
• music;
• food and drinks;
• aromatherapy;
• activity during the day.

Now more about each of the methods.

Air and water

The simplest thing you can do to ward off sleep is to wash your face. cool water. Gives great energy, but the effect does not last long.

If time permits, it is better to take a shower. In this case, you can use a refreshing shower gel, for example with menthol or citrus fruits. Fortunately, their choice today is more than sufficient.

Be sure to get some fresh air. If possible, you can go outside or at least to the balcony. There is no way - just ventilate the room. Fresh air is rich in oxygen, which has a beneficial effect on the brain, which eventually “agrees” to work for some more time.

If health permits and eat positive experience, well help cold or cold and hot shower(it is better to complete it with a cold phase to consolidate the effect), wiping (including with snow), dousing with cold water. These procedures arrange a kind of shake-up of the body, forcing it to use hidden reserves and ignore fatigue.

Exercise stress

Exercise after a sleepless night - good way cheer up, spur your body to continue working in the same mode. The main thing here is not to overdo it. The main goal is to stimulate the body, not to set new records.

Plain morning exercises- that's what to do after a sleepless night in the first place. Charging perfectly kneads the muscles and increases their tone. Also, a walk in the fresh air will give strength. Better yet, go for a run.

If there is an opportunity to swim in the pool in the morning, then it is better not to put it off until later. Swimming is both exercise stress, and water treatment. And the road to the pool and back is, after all, a walk in the fresh air.

By the way, adrenaline rush relieves drowsiness well. However, we do not recommend in this state to engage in extreme sports or to tickle your nerves in any other way. Definitely for these purposes, you should not tease the neighbor's dog or aggressively drive a car.

Music

Each of us has our own musical preferences. Some compositions invigorate and tone us, some, on the contrary, calm us down. If the previous actions are performed under groovy tracks, then the efficiency will increase several times.

By the way, when choosing music in this situation, it’s better not to experiment, discovering new performers, but to collect a playlist of proven songs that are guaranteed to make the whole body work to the beat.

Food

Not everyone can boast of excellent appetite after a night without sleep. Usually drowsiness mild nausea and the aftertaste of several cups of coffee drunk overnight does not really cause a desire to eat anything. However, breakfast is a must. To work all day in "emergency mode", the body must draw energy from somewhere.

Another question: what to eat for breakfast after a sleepless night to cheer up, and not want to sleep even more? There is a simple rule here: more protein and fruits (especially citrus), less fat and sugar. Fried eggs with meat - an excellent protein breakfast. Also, fish, legumes, cereal cereals, muesli will do well as a source of protein. Fruit salad or juice is a great addition.

But fatty foods and sweets should be avoided. After these products, drowsiness will only increase, and it will be quite difficult to overcome it.

Beverages

Of course, how to cheer up after a sleepless night without coffee? It is worth considering here that coffee affects all people in different ways. Someone invigorates and tones, and someone calms and relaxes. This also needs to be taken into account. By the way, the beginning of the second day without sleep is quite the serious reason increase the dose of coffee by one and a half times.

Also, do not forget that after a hard day, evening will come, promising the opportunity to go to bed earlier, so it is undesirable to drink coffee in the afternoon. Caffeine is excreted from the body for a long time, and this can provoke insomnia against the background of already accumulated fatigue. To maintain tone, you can use green tea.

Separately, it is worth paying attention to energy drinks. On the one hand, they tone and invigorate due to the content a large number caffeine and sugar. However, the same sugar can cause significant harm to the body. Therefore, we recommend avoiding them.

aromatherapy

Aromatherapy will be a great addition to the already described methods of activating the body after a sleepless night. Mint, menthol, citrus fruits well stimulate the nervous system and tune in to the working mood. Essential oils, shampoos and shower gels can also be used for this. AT last resort Lollipops or chewing gum with the appropriate flavor are also suitable.

How to stay awake during the day after a sleepless night

Good. In the morning we cheered up. But there is still a whole day ahead, and the desire to sleep at least a little more than once will return. If it is not possible to allocate at least 15-20 minutes for a short daytime sleep, then you have to continue to customize your body. For this, the same methods apply as in the morning. Periodic breaks for exercise, walking, washing, coffee. The same principles apply to nutrition with only one caveat: it is better to eat more often, but in small portions. Firstly, in this mode, you can protect yourself from overeating (and overeating will cause such drowsiness that it will simply be pointless to fight it). Secondly, constant feeling slight hunger cools the body and makes it work more efficiently. But is this what we need?

By the way, dedication to the work being done also well pushes back sleep and makes the body work more efficiently. We must try to find positive sides in the process of solving the task. It is also important not to relax during the day. You need to constantly occupy yourself with the performance of certain actions, solving problems, and so on. The active work of the brain will help drive away drowsiness.

Following our advice, you can not only understand how to cheer up after a sleepless night, but also how to maintain this state for the whole day. Of course, after such a “marathon” it is necessary to get enough sleep, because after the second such night it will be much more difficult to tone your body. In order to go to bed earlier in the evening after a hard day, you can take a soothing bath, listen to calm music, you can turn on some kind of calm movie or just TV. This will help relax the nervous system and immerse yourself in a strong and healthy sleep. Because no better way recover from a sleepless night than to make up for lost sleep.

Today I want to talk about an important topic that has become relevant in recent times for many. I will try to give some tips on how to cheer up after a sleepless night.

Whatever the reason, the result is the same - the next day you feel like a squeezed lemon, there can be no talk of any cheerfulness and activity. But no one canceled work or study, so you need to draw on a supply vital energy in any way.

What do you need to do to cheer up

What not to do after a sleepless night

• I definitely don't recommend driving., in a sleepy person, the concentration of attention and the speed of reaction in emergency situations what it can threaten, I hope you understand. It is better to take a walk, just physical activity will help you wake up, or use public transport where you can take a 10 minute nap on your way to work.
• Don't lean on fatty foods , after which a feeling of heaviness will pile up and the eyes will instantly begin to stick together. Eat often, but in small doses, give preference to fruits, vegetables, protein products and oatmeal.
• Control your caffeine intake, an excess in the body will not add activity, but it will put a tremendous burden on the heart. Let me remind you that caffeine is found not only in coffee, but also in tea, Coca-Cola, so it is worth limiting the immense consumption of these drinks.
• Don't Consume Energy Drinks, they make our body work with triple strength for wear and tear. Yes, after using a jar of energy there will be a reserve vitality, but this action will not last long, but the consequences will be very deplorable.
• Medical preparations if taken indiscriminately, will cause damage to health, do not believe advertising slogans, this is a myth. Drink a couple of vitamin C, which will really help the body cope with fatigue.
• Postpone important things to the next day if possible. As mentioned above, a person who has not slept for a day cannot fully concentrate his attention, there is a high probability of making mistakes. Therefore, in order not to break firewood, it is better to do responsible tasks with a clear head.

Another tip: do not miss the opportunity to take a nap for 10-15 minutes, this will allow the body to recover and accumulate internal energy reserves. After such "respite" fatigue recedes, there is a desire and strength to work on.

If sleepless nights are a constant phenomenon, it is imperative to let the body sleep at the first suitable opportunity. Allow yourself to rest, even if it takes 10-12 hours of sleep.

Try breathing exercise from yoga practice. It is called kapalabhati and consists in the fact that you take a normal breath and a sharp, accented exhalation. Repeat this about 10 times. This technique warms, invigorates and affects the pineal gland, which affects the so-called circadian rhythms(sleep - wakefulness).

Chewing gum

Chew menthol gum. The main thing in it is not even a refreshing menthol, but chewing movements. So you trick the brain, which is activated, assuming that now it will be necessary to digest food. To do this, he secretes insulin, which causes a feeling of cheerfulness.

Cool

Open the windows, let in Fresh air turn on the air conditioner or fan. Warm and stuffy spaces cause a feeling of fatigue. Cold keeps the brain in tension and causes the body to activate to maintain constant temperature required for correct operation organs. Thrill-seekers can try to chew on ice - few things in the world invigorate so much.

Physical training

Jump, squat, push up a couple of times from the floor. Any physical exercise with an interval of 20-30 minutes will help to disperse the blood and improve the flow of oxygen to the cells, and therefore, will give extra energy body. The best option- a short walk. Research proves that 15 minutes of walking gives new energy for two hours of work.

washing

Rinse your wrists with cold water. This technique allows you to quickly cool the body. It is also useful in the summer when it is very hot, or when you need to get rid of a headache caused by a high temperature.

Hunger

Skip meals. The body spends a lot of energy on its digestion, so after a heavy dinner there is a feeling of lethargy and drowsiness. Light hunger invigorates.

Music

Listen to fast, annoying music at a low volume. Music calls strong emotional response that involves many parts of the brain. If possible, sing along or at least shake your head to the beat. Melodious and familiar music will not work. We need something rhythmic, but unpleasant to the ear - it causes more emotions. The sound should be such that it is difficult to make out the words of the song. This will make the brain work, as it will "listen" and include attention.

Lighting

Turn on bright lights. The best thing, of course, is to go outside, but if the sun has already set, then the internal clock can still be fooled by turning on all the lights in the house. The fact is that the body's circadian rhythms, among other things, react to light: when there is little light, the body thinks it's time to sleep.

Massage

Massage the crown, back of the neck, earlobes, the point between the big and index finger and the area below the knees. These points help relieve fatigue and improve blood circulation.

aromatherapy

Activate olfactory receptors. Strong smell- pleasant or disgusting - quickly puts on alert. In aromatherapy, such oils are usually offered to stimulate the nervous system: rosemary, eucalyptus, mint. If there is no oil nearby, you can simply inhale the aroma of coffee beans several times.

Discomfort

Sit in a hard chair. Any slight sensation of discomfort is good when your task is to stay awake. If you work in a chair or in bed, you will be sleepy because they are comfortable and cozy.

coffee and sleep

Drink coffee and fall asleep for 15 minutes. These are two effective techniques merged into one. The action of caffeine usually begins 20 minutes after you have drunk coffee, tea, or eaten a chocolate bar. Until this time, you can have time to recharge your batteries in a dream thanks to microsleep (it is also called a power nap). The main thing is to set an alarm and stay awake for 30 minutes, because in half an hour you will be in the stage deep sleep, and interrupting it, you will feel overwhelmed.

protein diet

If you still have, then protein-rich foods (nuts, eggs), as well as vegetables and fruits. It is important to eat in small portions and at intervals of every two to three hours. Avoid sugar because it gives reverse effect taking away strength. Drink plenty of water. When the body is dehydrated, a person feels tired and weak.

Tickling

Tickle the upper palate with your tongue. This is another funny one effective way cheer up sharply.

Trolling

look funny video or argue with someone about politics. Any social activity (even participation in Internet discussions) causes excitement in the brain.