Sleep habits are of little benefit to the body, but sleepless nights sometimes do occur. And, it would seem, only lay down to rest in the remaining two hours, and on the threshold is already an inexorable morning. How to cheer up to survive a hard day at work?
The bad habit of not sleeping enough: how to wake up after a sleepless night?
There are many factors in the emergence of a bad habit of little sleep: a restless child, loud neighbors, favorite TV shows, an unscheduled meeting with comrades. One way or another, but it was not possible to get enough sleep, and in the morning you need to go to work and you need to somehow cheer up.
A sleepless night negatively affects the health of the whole organism in general and, in particular, the activity of the brain. A sleepy person is as if intoxicated, absent-minded and inhibited. Such a state is dangerous, especially if you need to go to the service associated with the concentration of attention. However, no matter what the night is, no one has yet canceled the working day, so you need to know the basic techniques of how to restore working capacity after an inadequate night’s rest.
Don’t delay getting up. Interrupted sleep plus bad habits of setting the alarm clock forward for a few minutes will not make a person rested and alert. Plunging back into drowsiness, a person disrupts the physiological processes of sleep and, as a result, even greater fatigue and irritability appear.
Another temptation to fight is the influence of the habit of drinking a lot of coffee. Even if the daily norm of caffeine for an adult without contraindications is 400 mg, that is, about six cups, you should not forget that a large amount of it can provoke a headache, increased heart rate, and even panic attacks. In order not to harm your health, you need to cultivate a healthy habit of allowing yourself a cup of coffee at ten or eleven in the morning, another in the afternoon, and then switch to decaffeinated coffee or green tea, which, by the way, is also quite invigorating. In addition, caffeine lingers in the body for a long time, so if there is an intention to sleep the next night, then you should abandon the habit of drinking this drink in the evening.
Useful habits in the organization of the workflow
After a night of not being able to sleep, you will have to give up the habit of driving. The monotonous landscape outside the car window and the cozy atmosphere of the cabin contribute to motion sickness. If you need to cover a short distance, it is better to leave the car at home and walk, cultivating healthy habits of walking in the fresh air, or using public transport services. In addition, a walk in the fresh air will help to cheer up.
Think only about the good. Do not underestimate the positive impact of the habit of thinking positively. The fact that you couldn’t sleep at night is not a tragedy at all. Therefore, you should not fall into melancholy. You need to focus on work responsibilities and not complain about a bad vacation. You should not succumb to guilt for the mistakes made during the day. The bad habits of self-eating can cause unpleasant associations that can ruin all working days after possible difficult nights in the future.
It is advisable to do all the important things scheduled for today at the beginning of the working day. Do not expect that performance will increase later. Energy reserves, on the contrary, will decrease. The most useful time is the first few hours after getting up. And it is desirable to have time to solve all the primary production issues during these hours, and the rest of the day you can do routine work.
Sitting without slouching — a straight back helps keep you energized throughout the day.
Do not take your mobile phone out of your bag. In this situation, attention is dispersed, and the phone is a serious relaxing factor that draws out the last energy. It would seem that he just opened social networks, and so much time has already flown by. If there is no desire to reduce labor productivity to nothing, the phone should be put away and for a while forget about its existence.
Vigor habits: wholesome nutrition and a healthy lifestyle
Waking up in the morning after a short sleep, do not refuse breakfast. The morning meal sends a signal to the brain that it is time to wake up, because it is completely connected with the human biological clock. The more complete the food is, the more energy a person can save. It is desirable to include proteins and slow carbohydrates in the menu, and pies, fried potatoes and a sausage sandwich will have to be abandoned. Such food will only take strength, as fats and fast carbohydrates require more energy to process.
It is advisable to choose time for a walk in the fresh air during the day. There is an opinion that electric lighting impairs performance and causes drowsiness. In fact, daylight fixtures in offices are sometimes annoying and tiring. Therefore, the more time you can spend outdoors in good weather, the weaker the depressing effect of a sleepless night will be. And all this is the effect of vitamin D, produced under the influence of ultraviolet rays. It normalizes the level of sugar in the blood, and also improves the emotional state.
Healthy physical activity habits will also help to cheer you up. A little warm-up will cope with the manifestations of fatigue much faster than a dull sitting at the table. This has been proven by a large number of healthy lifestyle supporters who visit gyms after the end of the working day. In this case, you should not pump muscles or organize hurdle races: the usual light warm-up speeds up blood circulation, improves concentration, and raises your emotional mood.
You can take a nap for 10–15 minutes, if possible. After such a symbolic dream, surprisingly, a person feels much better. But you should doze off carefully, no more than half an hour, otherwise your health will worsen. It is also advisable to refuse a short sleep after a working day: there is a risk of spoiling the desired night’s rest again.