7 tips to stay awake after a sleepless night

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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? Healthy­in­fo 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.

tiramisu, dessert, cake
tiramisu, dessert, cake
donuts, sweets, bakery products
male, guy, people
people, face, man

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.

By Yraa

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