How to survive a sleepless night and the day after it
Tips / / December 19, 2019
There is no denying that even a small shortage sleep negative effect on the body. Bad mood, brain works slower, violated the metabolic processes, increases the risk of obesity and diabetes. Unfortunately, there is no fighting spirit will help make the right decisions if you do not get enough sleep. Even stimulants, such as coffee, will not allow to think better.
But you can prepare for the night vigil as good as possible. How not to sleep through the night and away from the bed and to recover as soon as possible? So…
How to survive a sleepless night
1. Try to get some sleep for the future
Plan a sleepless night can not always, but if you can guess that will have to suffer, prepare the body to load. If you do, and so little sleep, and then do not sleep at all the negative effects of such a regime will only accumulate.
But if the usual practice mode and the rest in the normal range, seven to nine hours, one sleepless night can not hurt. And if a few days before the marathon the night to sleep in, then the consequences for the organism will be minimal.
2. A little nap
Yes, the article is just 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 - the risk of sleep longer. Second, the same serious, - inability to sleep. Well stop for 20 minutes, if the head is filled with chores, tasks, tickets? Lie down on the floor in yoga pose "Savasana". Even if you're not a fan of meditation and other things, just lie down on a flat hard surface, raskinte hands and feet in part, put the alarm clock (20 minutes!), and then in turn relax your muscles, starting with your toes and up crown. Deliberately forcing himself completely liberated. Two minutes will be spent on such a relaxation. Another 18 or you get some sleep, or just to have a rest.
If possible, get some sleep or a half hour. So you wake up after the REM sleep and feel rested.
3. Turn on the light
The darkness we need to produce melatonin, the sleep hormone. If you do not want to fall asleep, add light. For example, a light source positioned near the eyes (reading lamps, monitor), the brain will lead to 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 awake in the room should be warm and not cold. 23-24 ° C - this is the temperature at which would not be sleepy.
5. Take a cool shower
Sometimes the thought that it's time to get into the cold water, wake up. It is necessary, it is necessary to wash (at least) if invigorating shower causes panic. the method of short-term effect: a half hour-hour charge is enough, then have to go through the procedure again. But remember that it helpful.
Replace washing and shower cream or fruit ice. Not more than once per night, not to be in conflict with the following paragraph.
6. Give up the sweets in favor of proper food
Sweetie will respond irresistible fatigue after a few hours. Sweets will not help to keep the energy of the sugar will boost energy levels, and then force you as abruptly abandoned.
It is better to eat foods that will provide you with energy for the long term. For example, light products with a high protein content. What is food? Nuts. Eggs. Again nuts. Seized it in fruits and vegetables.
Do not put anything heavy on the plate and fat, temporarily forget the fried chicken drumsticks and burgers. And instead of once eat to satiety, snack in small portions throughout the night: so you will be constantly supplied with energy.
7. Drink coffee, but in small portions
Coffee, of course, a stimulant, but caffeine dose did not exceed the need.
A pair of liters of coffee invigorates as well as a couple of cups, it's not just quantity. The main thing - do not drink the whole dose of coffee at once.
When in front of a night without sleep, you need to focus on tasks. If you drink more than two cups coffee immediately perevozbudilsya nervous system and lose concentration.
Therefore, when you start to get tired, slowly drink a cup or two, it is better if this is something to chew on. Then, four hours later, you can go for a coffee additive.
When the rate of coffee (which is four cups per day) is already performed, switch to water. When providing sufficient body fluid, each cell operates better, and concentrate on the work much easier.
There is also a folk remedies for cheerfulness. For example, Eleutherococcus tincture or ginseng. Add them in tea (in therapeutic doses!) Are natural tonics that will help ignite the brain and make it work.
8. better to chew
Chewing gum increases the activity and may even improve the efficiency of the brain. Help yourself and choose mint gum. Peppermint helps the brain activity, and its fragrance improves memory.
Speaking of smells. Essential oils of mandarin, lemon, orange, rosemary, too hearty. Do not love the flavors and oils - just a dream seized oranges, but better - fruit dessert with citrus and mint.
9. Stand up and walk
Every 45 minutes make a short break to walk a little. If you drink a lot, as we suggested above, and so will have to constantly be away to the bathroom, and that's using a forced break to walk a little more.
This is especially important if you're working all night on the computer. From time to time perform an exercise known to all: keep your eyes on the screen and focus on a distant point.
Instead, a small workout to massage. Full body massage you will turn off, but the individual point better to stretch. Neck, ears, head, fingers - restore blood circulation in these areas to make it easier to think and move.
10. Pick an active musical background
Nature sounds, mantras, lullabies and romantic music aside until the next day. Too monotonous tracks, even harsh and loud, will not help to maintain alertness. Create a dynamic playlist to which you want to dance. At three o'clock in the morning on the synopsis is not a theme, but sleep will not pull.
11. cause inconvenience
Sit down on an uncomfortable chair. Flatten the back clinging gadgets and place reminders. Only no armchairs, sofas and soft cushions. Stools, flat floor - here are your jobs. Keep your body in good shape, so that the brain is not too relaxed.
12. Find thrills
When the eyes are addictive sleeping shroud, need to wake myself emotional bomb. Talk with someone whose views known to your opposite, with at the most acute topic (you can arrange a discussion in the comments). Open the link to the resource that you truly can not stand. Task - not to get carried away and not have to prove his innocence opponent in every way, just to get a dose of adrenaline and open your eyes wide.
How to survive the next day
All attempts to artificially add vitality can only be a temporary measure.
You do not add themselves more resources when poured inside the bank energy. You just help the body to burn its own fuel, working two or three shifts in a row.
Therefore, dispose of all the forces of recovery.
1. Do not drive
research showThat a sleepy driver is no better than a drunk. So if you fell in your schedule for a sleepless night, ask someone to drive you to work or sit in public transport. Until you get some sleep at least four hours - no driving.
2. Endure until the evening
You do not want to destroy the normal mode - do not go to sleep during the day. Otherwise, you run the risk of falling asleep so that open your eyes in the evening. And then return to the normal schedule will be much harder. If sleep, the night mode: 20, 60, 90 minutes. Not more.
3. Coffee aside
When the hands reach for the jar of coffee and energy resist. Even if you drink coffee in the six hours before bedtime, caffeine breaks for rest. In the morning drink a couple of cups of need, but after 16:00 tie with trips to the coffee machine. Otherwise, despite the nocturnal adventures, you sleep poorly.
4. Give up the multitasking
It is better to select the two tasks and work on them in turn. When you feel that cease to understand what to do, arrange a break, and then sit down for a different task. Do not do them all at once - your brain is simply unable to switch fast enough. But the routine work, he also can not be engaged. From the same action will delay you in a dream, and a new task activates mental processes. Leave yourself room to maneuver, to keep the thoughts in tone.
5. Continue to drink and eat vegetables
Yes, yes, yes, drink water! We know that this is the most popular advice when it comes to health. So follow him at last. :)
If you sleep enough, we reach for high-calorie foods and eat more frequently than usual, although physical activity is declining. Therefore, by the way, regular lack of sleep bind high body mass index.
Proper nutrition is especially important when you are not okay with the rest of the regime.
Exit - crunch fruits and vegetables, nutrients, vitamins and antioxidants, protect cells, as long as you will not be able to provide them with a normal recovery.
6. It is necessary to make at least a charge
Craving iron better than the other day, like to run many kilometers of distance. But charging and warm help to survive a long day and disperse sleep. Well, after light physical activity even overloaded brain will sleep better.
7. Eat a little. And do not drink
Tired brain will require the pleasures, and the easiest way to get their food. About the dangers of overeating is known for a long time, so you only feel fatigue unaffordable if eat an extra piece.
And the Council of the cap: do not drink anything alcoholic. Nedosyp + alcohol = accident.
scientists have long establishedThat alcohol is generally detrimental effect on sleep, so if you want to recover from yesterday's night race, even a glass of wine would be superfluous.
8. Break mode and sleep better
Even if you're chronically enough sleep, you can improve the condition, if the sleep 10:00 row. This dream will help to restore motor skills, and the next morning you will feel much better.
results
So, if you want to survive a sleepless night, remember that the body will not be delighted. So, in other areas of health care must be taken: a proper diet, plenty of fluids (not alcohol), with both the night and the next day. Plan to recover and take breaks at work.
From one such night nothing will happen to you, of course. High - will be irritated a couple of days.
But a chronic lack of sleep beats on health, but that's another story.