Tired did not sleep. Eat healthy food for breakfast. Eat more natural vitamins
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. From physical activity the heart rate increases. 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 works for normal fatigue from lack of sleep. So get outside more often.
Vitamin D is produced in the body under the influence of sunlight. 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.
The more tired you are, the more irritable you become. Lack of sleep leads to the fact that you simply do not have enough strength to cope with stress. This can lead to depression and a host of other disorders.
2. You are always hungry
Lack of sleep leads to lower levels of leptin, a hormone that suppresses hunger and maintains energy. If you constantly want something to eat, the reason may be a banal lack of sleep.
3. You fall asleep instantly
If you pass out as soon as your head hits the pillow, that's a sure sign that you need a good night's sleep. Scientists say that if you fall asleep faster than five minutes, then most likely the body suffers from a lack of sleep.
4. You look like you're hungover.
A distracted look, red eyes and a dull complexion are not always the result of heavy drinking. You will get exactly the same result if you chronically do not get enough sleep.
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5. Your immunity is declining
If you manage to catch colds regularly and feel disgusting, this is a sure sign of overworking the body. The immune system Gaining strength in sleep, so those who sleep at least eight hours a day get sick three times less often.
6. You cry over nothing
Healthy sleep contributes to the growth of emotional stability, and its lack leads to psychological vulnerability. If all sorts of little things make you cry, it's time to think about the fact that it's time for you to sleep.
7. You can't wake up even with coffee.
Coffee energizes and gives you energy, but what if it no longer works? Unfortunately, caffeine is not an all-powerful remedy, so if you feel that it has become useless, finally try to take a nap.
8. Your libido is decreasing.
It's pretty hard to think about sex if you fall asleep as soon as you lie down on the bed. However, this scientific fact: lack of sleep leads to a noticeable decrease in sexual desire. Still would! After all, the body simply does not have the strength for it.
9. You fall asleep at the cinema
If you fall asleep as soon as you find yourself in a dark room like a movie theater, then your body is desperately trying to signal that it needs sleep. And you better listen to him!
10. You became clumsy
When you don't get enough sleep, your body's reactions slow down noticeably. Scientists say that if you spend a night without sleep, your body's hand-eye coordination will correspond to that of a fairly drunk person.
They say that nap after a cup of coffee helps to enhance the effect of the drink several times. Microsleep, as these 15-20 minutes in bed are called, helps to restore strength and prepare the body for the effects of caffeine. The mechanics of this power nap technique is as follows: you drink a small cup of strong coffee(to heighten the effect, you can also have a bite of dark chocolate), and go to bed, setting the alarm for a maximum of 20 minutes in order to get up before the onset of the phase deep sleep. Just at the time of awakening, caffeine will begin to act on the body, and sleep will enhance the invigorating effect.
Chew on mint (or something with mint)
And if mint is not at hand, then menthol will fit perfectly chewing gum, especially since the effect of it will be twice as bright. Menthol itself acts as an energy booster, energizing the body, and chewing activates the brain, which begins to think that now it will be necessary to begin the process of digesting food. To do this, it produces insulin, which causes a feeling of cheerfulness.
Drink coffee the scientific way (#2)
There is also a rule that you should not drink coffee for an hour after waking up. Recent studies have shown that during this period of time, cortisol is produced in our body, which helps the body wake up. Caffeine interferes with this. natural process, blocking the production of the said “stress” hormone. As a result, the body needs more time to restore its usual rhythm after sleep, and we nod off for a long time, even already sitting in front of a work computer monitor.
wash your hands
AT literally rinse your brushes cold water. Not the face, not the head, not the body, but just the hands. This technique allows you to quickly recover and is good not only as a method of combating drowsiness, but also, if you wish, to cool yourself in the heat, and also to remove nervous tension in stressful situation. Such a reaction is due to the fact that our hands have connection points with our entire body (remember the techniques of oriental massage).
Get a massage
Our body has several points, moderate pressure on which allows you to increase blood circulation in the body, which, among other things, leads to getting rid of drowsiness. Give yourself a massage, slowly in a circular motion pressing on the crown, back of the neck, earlobe, the point between the large and index finger and the area below the knees.
Sit on a wooden chair
Or iron, cast iron, plastic - on anything, but not on a soft one, and even more so not on an armchair or sofa. Your task is to create for yourself the most uncomfortable conditions for existence for a while. The hard surface on which you are temporarily (this important word) you will sit, it will cause you a feeling of discomfort, and it will take off your sleep, as if by hand, because you don’t feel like sleeping when it’s uncomfortable.
Each of us knows the feeling when you do not get enough sleep. Agree, not the most pleasant sensation: you yawn so that it seems that you are about to tear your mouth in another yawn, weak concentration, low motivation. In short, some solid cons!
But in the fact that you did not get enough sleep, there is positive points. The most obvious one is more time. We sleep less, which means we are more awake and have time to do what we want to do. What are the others?
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 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.
We look forward to spring and rejoice in its arrival, but our body is not so easy to rebuild.
In winter, he lacked vitamins, sunlight and water. Therefore, we tend to sleep from morning to evening. Blog about healthy sleep company has prepared a selection of tips on how to deal with fatigue, drowsiness and blues. We take note.
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1. Eat More Natural Vitamins
Many girls think that you can replenish the supply of vitamins in the body with the help of multivitamin complexes in tablets. In fact, these drugs do us neither good nor bad. It is better to spend money on natural vitamins: eat them as much as you want, when you want. The exception is nuts: a small amount of every day will be ideal option. Increasing the dose will cause stomach discomfort or headache.
What foods contain the most vitamins: apples, carrots, onions, garlic, kiwi, dairy products, honey, walnuts, fish, blueberries, herbs, green vegetables. But do not get hung up only on this list of products.
2. Do not abuse caffeine
We are used to coffee being associated with cheerfulness. This is far from the case: the drink causes cheerfulness and fatigue at the same time. If you are a coffee lover, then this is another matter, but in order not to harm the body, drink no more than 2-3 cups in the morning. Doctors also advise choosing Arabica rather than Robusta and adding milk or cream.
If you drink coffee because it is supposed to invigorate, replace it with a healthier and perhaps tastier drink for you: chicory, ginger or green tea.
3. Create your own bedtime ritual
Common cause of insomnia intrusive thoughts about work, family problems, etc. In such cases, you need to be able to relax and tune in to sleep. Come up with your own ritual that you will associate with sleep. For example, a half-hour walk outside, reading a book, talking on the phone, taking a warm bath, listening to music, doing hobbies, and other pleasant things.
Think of anything, just cross off your list of watching TV, computer games and stuck in in social networks. Gadget screens negatively affect the production of melatonin (sleep hormone), which makes us not want to sleep.
4. Don't Eat Fatty Foods at Night
Think about the stomach: when you rest, it has to work. And if you choose to eat for dinner fried potatoes, fatty cutlet, and for dessert you can’t deny yourself a cake, then he will have to make an effort to digest it all. At night, it just won't let you sleep peacefully.
So here are some rules: optimal time evening meal - 2-3 hours before bedtime; not eating anything is also undesirable, then the stomach has nothing to digest, which can lead to heartburn, and also to nightmares. You need to eat easily digestible food before going to bed: lean meat or fish, dried fruits or nuts, protein scrambled eggs, oatmeal, fruits, vegetable dishes, etc.
5. Normalize your sleep schedule
The theory of healthy sleep may seem boring to some. Therefore, briefly about the main thing: there is a phase REM sleep and phase slow sleep. While we sleep, the phases (can be from 1 to 1.5 hours) alternate and form a sleep cycle. Waking up at the end of the cycle is important for a cheerful state of health. The norm for a person is 4-6 such cycles, that is, 6-9 hours.
It remains only to choose how much sleep you need. To calculate, try to get up at the same time for two weeks, and go to bed as soon as you feel tired. So the body itself will form a sleep schedule.
By the way, there are many applications for tablets and phones that will calculate the sleep cycle for you and wake you up at the right time.
6. Exercise at work
Most often, drowsiness catches us at work, especially for those who sit in front of a computer for 8 hours: eyes, neck, back get tired, dizzy, and the brain refuses to solve problems. Set yourself a reminder on your phone or attach a bright sticker at your workplace. Once an hour or two hours, ventilate the room for at least five minutes. During this period, you can just take a break from work and do exercises. Organize a sports minute in the office or just walk around the office, and eye exercises can generally be done without getting up.
7. Don't forget to drink water
Every person needs a certain amount of water per day. And if it is not enough, then do not be surprised at the dryness of the skin, constant fatigue and sleepiness. You need to drink exactly water - tea, juice and other drinks do not count. Water normalizes blood pressure, relieves joint pain, improves skin and hair condition. The opposite can happen when constant shortage water. By the way, it is for this reason that we often want to eat, especially sweets. The norm per day is 40 grams of water per 1 kg of weight.
If you do not want water, you need to force yourself, after a while the body will get used to it and will itself require more fluid. Use as a reminder mobile app, which will notify you that it's time to drink water.
8. Get outdoors more often
We need oxygen and sunlight to feel fresh and invigorated. The sun helps the body produce vitamin D. Go outside in the afternoon and walk for at least half an hour. When you can walk, get out of the vehicle and walk. Arrange walks in the evenings and go to nature on weekends. All this strengthens the immune system, relieves irritation, stress, relieves depression and makes the brain work better.
9. Create comfortable conditions in the bedroom
To get enough sleep, you need comfortable conditions in the bedroom. Throw away all the rubbish, let the room become freer, if after that the room seems empty, add decor elements for comfort: garlands or framed photographs. It is also better to remove the TV from the bedroom, as the light from the screen negatively affects the production of the sleep hormone.
The curtains in the bedroom should be tight, because the slightest light entering the room can disturb sleep. You also need to monitor the temperature, the optimum is 17-20 degrees, ventilate the room 15 minutes before you go to bed. In no case do not do work in the bedroom, because this place should be associated with you only with sleep.
