The optimal sleep time for an organism is 7-9 hours. Research data show that this duration of sleep has a positive impact on health, productivity and a happy mood. But what if you were interested in art during the “Night of Museums” or so celebrated “Halloween” that slept only 4-5 hours?
If you are not able to get enough sleep, this does not mean that you are necessarily awaiting poor health, irritability and headache. Here are a few strategies that will help overcome the consequences of lack of sleep.
1. Force yourself to do exercises
Try to spend your day so that there is physical activity in it. Our brain receives signals from the muscles. If the muscles are in a tonus, the brain receives signals that the body is in a state of wakefulness. Cells of the brain begin to work in the active beta mode.
Half an hour of exercise can replace several hours of sleep. Yes, in a sleepy state it is not easy to get yourself to exercise, but exercises will really give results, increasing your alertness, sharpness of perception and concentration of attention.
2. Align exercises with a cold shower
A cold shower increases cheerfulness and mood. It strengthens the immune system, strengthens blood circulation and adds energy. In addition, a cold shower has another advantage: it helps to burn fat and helps to lose weight.
3. Drink 1-2 cups of coffee
Caffeine in moderate amounts helps to increase concentration and activity. If you are not too sensitive to caffeine, you can start your day with a cup of coffee or green tea.
4. Do the most important work at the beginning of the day
It is very important to set priorities for the whole day. In the afternoon you will experience a shortage of energy, so the most important issues need to be addressed first.
5. Eat light and healthy food
Food greatly affects our energy level. To increase energy, focus on proteins and complex carbohydrates. Among the recommended products are suitable fish (for example, salmon), lean meat, eggs, oatmeal, berries and nuts. Do not forget to drink plenty of water during the day.
6. Turn on bright lighting
Bright light helps keep cheerful. The brighter the lighting in the room, the less melatonin is formed in the body, and you want to sleep less. However, remember that natural light, even in cloudy weather, is many times better than electric light. Try to work with uninstalled windows.
During the day, when you feel drowsy and tired, leave for 10-15 minutes to walk outside. Break and sunlight will help restore the energy level.
7. Fast post-nap sleep
Studies have shown that half an hour of nap sleep raises vigilance and reduces the consequences of lack of sleep.
8. Leave some work for tomorrow
If you can avoid extra work on this day, it’s better to postpone it for the future. Do the most important work in the morning and calm down. Go home, relax and regain strength.
All of us from time to time find ourselves in a situation where we can not get a good night’s sleep. The above techniques will help you increase energy, distribute forces and make the day more manageable. It is not necessary to follow all the steps listed to feel better. You can limit yourself to a few points.