As much as we try to go to bed early, stay away from the electronic gadgets and turn off all the lights in the room to have a good sleep, there are those nights when we just can not sleep right. And there are those cases where an unforeseen event happens, be it medical, family or work, and we must stay awake later than usual.
Then, the next day, when it's time to get up again, your willingness is to leave work, study, and stay home and sleep for a few more hours, will not you? However, as the world does not stop spinning simply because we have had a bad night's sleep, the commitments can not be cleared and we have to get up, whether weary or not.
So, even without energy, you have to take courage, get out under the covers and start another day. But how to account for the activities that lie ahead, if we do not rest right and not feel very willing? That's exactly what we're going to talk about today.
Here are some tips on how you can boost your energy throughout the day after a bad night's sleep an
7am in the morning: wake up as soon as the alarm goes off
When we get a little sleep and the alarm wakes up, it's normal for the body to ask to stay in bed a little longer, and to get into that denial, not to believe that it's time to get upand want to stay there longer, to rest a little longer.
However, the warning that Stanley University's assistant professor of psychiatry, Alisson T. Siebern, gives is that this is the worst mistake that can be made by those who have trouble sleeping properly.
This is because sleeping late than usual will make the person's schedule messy and will make it harder for her to fall asleep at night. In this way, the problem will surely happen again the next morning.
7:10 am:, balcony or yard
Shortly after waking up, the suggestion is to go up to the balcony, balcony or backyard of the house to have a little contact with the sunlight."Natural light calibrates your biological clock for the rest of the day," explained the researcher at the University of Pennsylvania in the United States and PhD Michael A. Grandner. According to sleep specialist Alisson T. Siebern, it is recommended to take a little coffee upon awakening from a badly fallen night, because caffeine interferes with the chemical signs of drowsiness and causeslet us be more alert.
For those who are not very fond of coffee and can not drink at all, the tip is to smell the cup of parents, siblings, spouse or friend who is drinking coffee around. It may seem strange, but a Korean research, done with exhausted rodents, found that the aroma of coffee beans acts on the brain to lessen the stress caused by sleep deprivation.
7:45 am: drinking water and eating
It's time to rehydrate and replenish the body. Most people wake up dehydrated in the morning, which contributes to the feeling of fatigue, but not everyone is in the habit of drinking water early. Therefore, before eating or leaving the house, do not forget to drink a nice glass of water.
It is also important not to leave on an empty stomach. Breakfast should be taken within one hour after waking up. A good food option to get a dose of energy is oats.
10 am in the morning: a little more coffee
If fatigue continues to hit you, you can have some more coffee by 10 a.m. in the morning. However, try not to exaggerate the amount, since consuming more than 500 mg of caffeine causes nervousness and irritation, as well as being without sleep.
Also do not let to drink your last cup of coffee from the very late day, as this may disturb your sleep at night.
Noon: take a nap
Congratulations, you managed to survive the morning after a bad night's sleep. Now that your break for lunch has arrived, set aside half an hour to take a beautiful nap.
As the medical director of the Stanford University sleep medicine center Clete A. Kushida said, studies have already proven that a little mid-day nap can compensate for the loss of an hour of sleep the night before and improve alertness, performance in daily tasks and mood.
12:30 AM: no lunch at
restaurants This is not the ideal day for you to go to a restaurant and make a heavier meal, this can stay for another day, when you are more rested. Instead, eat something lighter, like a salad, in the same office kitchen and save a few minutes of your lunch break for other activities, such as the one you will see below.
3:00 PM: take a walk
Do you know the minutes you booked during lunch? Use them for a mid-afternoon hike. This is probably the moment when the effects of the sonequinha you took at noon are already going away.
A survey conducted at California State University in the United States showed that an accelerated 10-minute walk increases energy - more than eating a sweet one, for example - and the effects last for up to two hours.
4 PM: Take a quick breath
Before entering a work meeting or starting another college class that may leave you feeling more sleepy, take a few minutes to do a quick breathing technique. The The Bellows Breath promises to make you more alert and invigorated, just as if you were just working out.
It works as follows: just inhale and exhale quickly and steadily through the nose.
Time to leave: ask for a ride
Finally the appointments are over and it's time to go home. So it's all right and safe, is not it? Not exactly. It is said by the doctor, sleep specialist and professor at Stanford University, Robert Pelayo and other experts: when the person did not sleep properly and is quite tired it can be dangerous to drive home. That's because there are no tricks or tips to get someone else wide awake or laced while you make your way in the car.
The problem is aggravated by the fact that it is a route already known by the driver, which can make the mind more relaxed. Also, some people fail to realize how exhausted they are, even if they close their eyes so tired.
In order not to give chance to the danger, it is best to ask a parent, friend, boyfriend or girlfriend or co-worker to hitch a ride and arrive safely at home.
8:00 AM to 10:00 PM: Relax
Set aside the last hours of your day that you will spend awake to relax. After you have dined and talked with the people who share the house with you, enjoy reading a book, listening to some music or doing any other activity that will relax you and wait for sleep to appear.
Bedtime: lie down
As you will certainly be more tired than on other days, you will feel sleepy sooner. So take the time to go to bed half an hour earlier than you are used to, rest well and regain your energy for the next day.