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Every­one has had sleep­less nights at least once in their lives. It doesn’t mat­ter if a per­son cel­e­brat­ed a pro­mo­tion or searched for a miss­ing dog all night — now he needs rest, and what to do if you need to go to work in the morn­ing or solve a lot of house­hold issues? Med­AboutMe pro­vides 7 tips to help you cheer up and recov­er.

Sleep depri­va­tion was one of the most pop­u­lar tor­tures in the Mid­dle Ages. A per­son can­not main­tain good per­for­mance and well-being with­out a good night’s rest, because its absence neg­a­tive­ly affects all inter­nal organs and sys­tems. Mus­cles expe­ri­ence weak­ness and fatigue, but the brain is still like in a fog — it doesn’t think well, refus­es to ana­lyze infor­ma­tion and remem­ber it. In this state, a per­son can­not con­cen­trate on the task at hand, which cre­ates a threat to his life when it comes to work­ing in a haz­ardous indus­try.

You should not be in such a state and dri­ve. Accord­ing to experts of the Euro­pean Union, dri­vers who fell asleep at the wheel are to blame for one third of all fatal road acci­dents. Monot­o­nous high­way and monot­o­nous motion sick­ness, com­fort­able con­di­tions of stay in the cab­in act on a per­son bet­ter than any sleep­ing pill, espe­cial­ly if he has been on the road for a long time. There­fore, it is nec­es­sary to remem­ber the safe­ty of both your own and all road users, and not put your own and oth­er peo­ple’s lives at risk.

What to do if you feel weak and tired?

If you over­come weak­ness and fatigue, and there is no way to rest, you must try to wake up the brain by doing work. Monot­o­nous phys­i­cal labor in this case is not the best solu­tion, because if the brain does not ana­lyze and col­lect infor­ma­tion, it will turn off soon­er or lat­er. Hold a meet­ing, answer let­ters, make calls to var­i­ous author­i­ties. Ide­al­ly, you should switch from one activ­i­ty to anoth­er as often as pos­si­ble so that the brain does not have time to adapt to the load. The bio­log­i­cal clock will give the great­est charge of vivac­i­ty at 10 am and 5–6 pm. This time can be used for the most impor­tant and pro­duc­tive work.

A 10 minute break will give you back your energy.

A 10 minute break will give you back your energy.

It would seem that 10 min­utes with a full sleep dura­tion of 8 hours, but experts con­sid­er this time to be opti­mal in order to feel a surge of ener­gy imme­di­ate­ly after wak­ing up. If you extend this time to 20–40 min­utes, you can achieve the oppo­site effect due to sleep iner­tia. How­ev­er, if you man­age to sleep for 1.5 hours, it would help to cheer up even more and sig­nif­i­cant­ly increase your effi­cien­cy (effi­cien­cy ratio), which also has a med­ical expla­na­tion. The thing is that this is exact­ly how much time is need­ed for a com­plete sleep cycle. Dur­ing the night, a per­son goes through sev­er­al such cycles, but even one whole cycle is enough to bring him­self into a state of com­bat readi­ness.

Warm up!

Phys­i­cal activ­i­ty is one of the main ways to get rid of sleep, and this is not sur­pris­ing. In the process of per­form­ing phys­i­cal exer­cis­es, blood cir­cu­la­tion increas­es, the brain and oth­er inter­nal organs are bet­ter sup­plied with oxy­gen and nutri­ents, which increas­es tone and vital­i­ty. It doesn’t mat­ter what a per­son will do — push-ups from the floor or run a cou­ple of cir­cles around the house. In any case, this will help him cheer up and get rid of weak­ness and lazi­ness.

Freshen up!

It’s no secret that water is clean­er than any cof­fee or any refresh­ing drink, although the lat­ter is also a good way to shake things up. But best of all, a cool show­er brings back to life. But it is not rec­om­mend­ed to lie in the bath, because even the body can get used to cool water very quick­ly and begin to plunge into the realm of Mor­pheus. The show­er can also have a mas­sage effect, which will also work for the result. No way to refresh? Alter­na­tive­ly, you can wash your face with cold water, rinse your legs, arms, neck. In the warm sea­son, turn on the fan or air con­di­tion­er, and in the cold sea­son, open the win­dow or go out­side to get some fresh air. Med­i­cine does not dimin­ish the role of walk­ing in the case when you need to quick­ly improve your own per­for­mance.

What does medicine say about light?

What does medicine say about light?

The dark­er it is in the room where the per­son dream­ing of rest is locat­ed, the faster his desire will come true, and he will fall into a dream. It’s all about increas­ing the lev­el of the main hor­mone of the pineal gland — mela­tonin. He is respon­si­ble for the cir­ca­di­an rhythm of all liv­ing organ­isms and it is with his sup­ply that a per­son wakes up in the morn­ing and falls asleep in the evening. Excess light reduces the pro­duc­tion of mela­tonin, so med­i­cine rec­om­mends that any­one who wants to max­i­mize the feel­ing of cheer­ful­ness, turn on a light, a table lamp, and ensure the influx of solar radi­a­tion into the room. So you can pro­long the sup­ply of phys­i­cal and moral strength for a long time.

Choose a healthy snack

On the one hand, the use of nutri­tious and high-calo­rie foods, sub­ject to lack of sleep, can lead to the fact that a per­son wants to sleep even more, and on the oth­er hand, an exhaust­ed brain in this state needs ener­gy more than ever. High-car­bo­hy­drate foods, such as sweets, are capa­ble of pro­vid­ing it, but experts do not advise to lean too much on them, oth­er­wise after a short time you will want to eat even more. Nuts, seeds, dried fruits are the per­fect solu­tion for those who dream of a vaca­tion, but have to main­tain a cheer­ful mood. Grains will help to sta­bi­lize blood sug­ar lev­els and at the same time get enough ener­gy. Por­ridge, mues­li, filled with yogurt, per­fect­ly cope with this task.

But “sleepy” prod­ucts are tra­di­tion­al­ly con­sid­ered milk, turkey, let­tuce. Fruits and veg­eta­bles in gen­er­al help keep you ener­gized, but not all. Bananas and cher­ries have seda­tive prop­er­ties. Herbal tea is also not the best solu­tion for those who need to hold out until the evening.

What else can help keep your mind clear?

Of course, it was most log­i­cal to offer caf­feinat­ed drinks, but experts do not advise get­ting too car­ried away with them. If it is impor­tant for a per­son to main­tain work­ing capac­i­ty only for a cou­ple of hours, a cup of cof­fee will def­i­nite­ly not hurt him, but if you need to hold out until the very evening, then you will have to resort to such “dop­ing” again and again, and this is fraught with a vari­ety of neg­a­tive health con­se­quences. If you only dream of rest in the fig­u­ra­tive sense of the word, it is bet­ter to drink a glass of cold water and take chew­ing gum in your mouth. Falling asleep with some­thing in your mouth is not so easy, so from time to time you can resort to this method of main­tain­ing your effi­cien­cy.

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