The optimal sleep duration for adults is 7–8 hours every day. A good night’s rest has a good effect on health, performance and helps to stay in a good mood. But what if you didn’t manage to sleep normally, or you had to spend the whole night on the road or in entertainment? It is not necessary to suffer from headaches, fatigue and irritability. We have collected 8 best tips and tell you how to deal with the consequences of lack of sleep with the help of simple actions. You need very little: start the morning right, add a little bit of exercise, choose invigorating and supportive foods.
1. Exercise is important!
Yes, after lack of sleep, I don’t even want to think about voluntary physical activity, I would like to get out of bed. But exercise does make you feel better, and it’s not just about improving blood circulation or oxygenating your tissues. There is an important connection between the brain and muscle fibers: when muscle tissues come into tone, they send signals to the brain that it is time to really wake up. And the brain reacts by switching to an active beta rhythm.
Just 30 minutes of exercise will replace several hours of nightly rest. And although exercise is the last thing we are usually capable of after sleepless nights, it really helps to feel not only better physically, but also increase concentration, enhance cognitive abilities and start studying or working at full strength.
2. Cold shower: cheerfulness and weight loss
Cool or cold water — to choose from — helps to wake up and improves mood. Such water procedures strengthen the immune system (and the immune system also suffers from lack of sleep), improve blood circulation and fill the body with energy. An additional bonus of a cold shower: it helps to lose weight by activating the processes of processing fats. And this is also important, since lack of sleep affects the production of the hormone ghrelin, which is responsible for satiety, and after lack of sleep, you want to eat more often and more. So the body tries to make up for the lack of strength. So prevention in the form of a cold shower does not hurt at all!
3. Cheer up with morning coffee
The main thing is not to overdo it. Moderate doses of caffeine help increase concentration and activity, but if you drink too much, then a state of overexcitation will come. It can also worsen due to the loss of magnesium: coffee contributes to the removal of fluid from the body and the loss of important trace elements, and after lack of sleep, we already suffer from an imbalance of fluid in the tissues. Therefore, one or two cups of coffee, and no more!
If coffee is not your favorite drink, you can successfully replace it with green tea. But energy drinks and other stimulating drinks are not the best choice.
4. Distribute the amount of work correctly
Sleep is important for all aspects of life, this cannot be ignored. And if in the morning after a sleepless night you can still cheer up quite well with the help of exercises, a cold shower and caffeine, then the second half of the day will definitely pass with a feeling of a lack of energy, strength and the ability to concentrate on work matters. Therefore, planning should be the first step before starting the workflow, and the most important cases and issues should be resolved in the morning, leaving the simpler ones for the afternoon.
5. Nutrition as an energy source for sleep deprivation
The worst thing you can do after a sleepless night is to eat heavy food mixed with fast carbohydrates. Such nutrition is suitable only for those who want to limit themselves to a couple of minutes of vigor and a long, painful sleepy state after eating. But to get the missing energy from food and not fall asleep, you need to switch to complex carbohydrates and protein. For example, an “energy” meal might consist of fish, lean meats, eggs, oatmeal, berries, and nuts. It is better to postpone fried foods and canned food until the next day.
Soups are also a great option, liquid food with a lack of sleep is more relevant than ever. Fluid in general is especially necessary for those who do not sleep well, this is due to a violation of the production of vasopressin during insomnia. Therefore, it is necessary to drink water, juices, fruit drinks, and more during the day.
6. More light!
Under the influence of bright light in our body, the production of the sleep hormone melatonin is suppressed. The less melatonin, the weaker the desire to lie down and sleep. The best option is a sunny day and a workplace next to the window. But even if it is cloudy outside, diffused natural light is more effective than any artificial source. So the curtains and blinds on the windows need to be moved apart, and if it starts to make you sleepy, then you should go outside and take a walk in the fresh air for 10–15 minutes. More light and oxygen will help you feel more alert and energized.
7. Some Afternoon Sleep
It is not for nothing that in Asian countries, where the majority of the population suffers from chronic lack of sleep, it is customary to sleep in the afternoon. And although this is not a full-fledged siesta, but only 20–30 minutes, scientists have proven that even such a short sleep in the middle of the day helps to reduce the effects of a lack of nighttime rest and restore working capacity. Even if you can’t fall asleep, sitting with your eyes closed can also help you feel better.
8. Don’t try to do everything
Think about it: is it possible to postpone some of the cases for tomorrow? Surely there will be items on the to-do list that will not be urgent and not particularly priority. It’s definitely better to move them to the future. The best option is to do the most important work before lunch break, and return home to relax and rejuvenate. Otherwise, there is a chance of mistakes, wrong decisions and lack of strength even the next day.
Sleepless nights, voluntary or forced, happen to everyone. Adequate sleep during the work week is more of a rarity than a rule in today’s world. Although it is worth striving for a normal regimen, in rare cases, the consequences of lack of sleep can be dealt with. It’s good if you can follow all of the self-help strategies listed, but even a few steps can also help restore vigor and well-being.