What to do if you ever want to sleep

How to wake up here and now

1. Take a break

If you are nodding in the workplace, stand up and walk, for example, to the buffet. Not necessarily to buy a muffin or a full meal, just to develop.

Boredom often leads to sleepiness. No wonder we yawn with annoying companion and go to sleep during a dull film. Therefore, dilute monotonous work short breaks.

2. eat an apple

Cheer up and help correct undershot. Ideal:

• apples;
• spinach;
• complex carbohydrates (oatmeal or buckwheat porridge, green beans, squash);
• bitter chocolate;
• ginger.

In the fight against sleepiness experts also recommend avoiding overeating and completely eliminate from the diet of fatty foods.

3. take a nap

Daytime sleep improves performance. Georgetown University study foundPower naps may boost right brain activity: While we are dozing, the left hemisphere of the brain responsible for memory and logic thinking, less active, that is, it is restored. So after a day of rest, we become more active and easier to absorb information.

Naps should be short. Experts believe: to recover enough to take a nap for 15-20 minutes. And if before that cup of coffee, the result will be even better.

It is important to take into account and nap time. Doctors are advised not to doze off in the evening. This can lead to a night of insomnia. The fact that in the dark, we produce melatonin, responsible for deep sleep. Therefore, if we are dozing after sunset, the regime of production of the substance strays. As a result, we all night tossing and turning in bed.

4. Turn on the light

Hypersomnia usually comes along with a reduction in daylight hours. Sunlight falling on the retina, regulates the production of melatonin, that is, in fact, exposes our biological clocks.

Therefore, in order to cheer up, open the blinds or curtains. And if the window is dark, turn on the light. The brighter, the better.

5. Open the window

Instantly helps cheer up the fresh air. Just open the windows and ventilate the room. Lack of oxygen - one of the causes drowsiness. If there is time and opportunity, feel free to go on a little walk.

6. Wash with cold water

Will help relieve fatigue and washing with cold water. This stress on the body, so that at some time you will gain vigor.

7. Enjoy a cup of coffee

The staff at Cardiff University have provenInvestigation of the Effects of Coffee on Alertness and Performance during the Day and NightCaffeine actually increases the level of human activity.

The fact is that our brain accumulates so-called adenosine - it is responsible for fatigue. It turned out, caffeine is similar to that substance. And, getting into the blood, it replaces adenosine. That is why for some time coffee invigorates.

What if the still want to sleep

1. night's sleep

Sometimes resort to using a coffee can, but more effective and more useful still sleep. Night's rest should be complete. The norm for an adult - 7-9 hours.

Experts recommend taking care not only of the duration of sleep, but also on its quality.

Avoid stimulants (coffee, energy) and think about the causes of daytime sleepiness. If that is the sleep deficit, you need to get enough sleep on a regular basis, rather than on the weekend. And, of course, improve the sleeping conditions. It is important to everything: bed, pillow, mattress, bedroom itself, air temperature, humidity, fresh air, the presence of allergens and, of course, light.

Elena Tsareva, a sleep physician

2. Relax

You rested enough, but still nodding? Maybe it's the overvoltage: physical or psychological. Lingering stress leads to fatigue and wasting. This kind of defensive reaction. In this case, experts advise correctly alternate between leisure and work.

3. Eat right

To improve its performance, it is necessary to establish not only sleep, but also to think about nutrition. Just follow the simple advice of doctors, nutritionists:

• Eat at one and the same time.
• Do not overeat.
• Balance your food: Turn in your diet proteins, healthy fats and complex carbohydrates.
• Eat seasonal fruits and vegetables.
• drink enough water.

4. Make an appointment with the doctor

If you keep sleep and diet, exercise, but you still always want to sleep, then deeper reason. Drowsiness can be a sign of pregnancy or serious illness. So go to the doctor.

See also:

• Sleep: It's about how much and why sleep →
• We are struggling to stay awake: Myths and Facts →
• 4 sleep, which will allow to sleep only a few hours a day →