Stay up all night and get through the day. Listen to loud and energetic music
There are situations in life when there is absolutely not enough daytime to complete an urgent task, and in order to complete it you have to sacrifice sleep. But, when you had to prepare a quarterly report all night, or “stayed late” at a party, or a child did not let you fall asleep until the morning, or just a trivial incident happened, a person does not suspect what awaits him. What is the morning after a sleepless night? It's a line of empty people coffee cups, a feeling of victory over oneself and the body’s revenge for disruption of sleep and wakefulness.
The state of not sleeping all night can be compared to the consequences of drinking a fair amount of alcohol. The reaction speed decreases, any incoming information is perceived with difficulty. Attention and coordination are at a minimum. In a word, it is better not to deceive nature. But what if a similar situation has already happened? How to make it through the day, how to not want to sleep after a sleepless night?
How to feel energized if you haven't slept all night
Let's look at some "advice from the old."
1. Try to make a deal with your body. Okay, let’s say you didn’t get the rest everyone needed. healthy person time. But you can set aside ten minutes to recuperate a little. According to scientists, this nap is also able to benefit and partially restore energy. Either way, you'll feel a little better than if you hadn't slept at all. 2. Without getting out of bed (if you still happen to get there), perform the “scissors” and “bicycle” exercises. This will provide a rush of blood to the limbs and it will be much easier to rise. Inhale several times any citrus scent from essential oils(in especially severe cases - ammonia), then accept cold shower. This will speed up metabolic processes and you will feel energized.
Using the above tips, you should know that all these methods only delay the desire to fall asleep, but do not neutralize it at all.
If you manage to cheer up and survive the day after a sleepless night, be sure to thank your body for such endurance and give it the opportunity to sleep. This will be compensation for forced overwork. Sleep is as important for the body as food and water; try not to disrupt your biorhythm in the future and think through your work schedule more carefully.
Sooner or later, almost every person is faced with the question of how not to fall asleep if you want to sleep. There can be many reasons for this - deadlines at work, a study session, long night trips. It is especially difficult to stay alert while someone is sleeping next to you.
Some people drink liters of coffee, others listen to music - everyone has different ways of staying alert. In this case, the brain can play cruel joke: after finishing work, when you can finally go to bed, you can’t sleep! Let's find out how to properly overcome drowsiness.
10 ways to stay awake at work
It doesn’t matter how many hours you slept the night before – 7 or 3 – in some situations, sleepiness at work appears constantly. Especially if the person is a night owl, and he has to work in the morning. Then it is especially difficult to concentrate, because more than half of the working day is spent fighting sleep.
To avoid sleeping at work, you can use several effective methods. Their use will reduce drowsiness, increase blood supply to the brain, thereby provoking vigor, which is necessary for a long trip behind the wheel or when working in the office.
Perhaps car enthusiasts have already been able to learn something useful from the first block of our recommendations. But let's not dwell on this. Before you go on a long journey to own car, check out proven methods to combat sleep while driving.
1. Rest for at least 8-10 hours before a long trip. Deep sleep in complete peace and quiet it will provide you with vigor and strength that cannot be replaced by more than one source of caffeine.
2. Turn on the air conditioner regularly to perk up. Most importantly, do not forget to close the windows so as not to catch a cold.
3. The presence of a good companion in the car is one of the best ways not to fall asleep. Pleasant communication conceals the duration and monotony of the ride, which often makes you feel sleepy.
4. After every hour or two of driving, stop the car and do eye exercises to relieve eye strain. First, blink actively, and then begin to move your gaze from a close to a distant object and back.
5. Chew on sunflower or pumpkin seeds. This activity, as you know, is addictive, and therefore you are unlikely to be able to fall asleep. The only disadvantage of this method is the need to clean the interior upon arrival.
Anti-drowsiness medications
Exists whole line medications that help prevent drowsiness.
Important: These medications should only be taken after consulting a doctor. Without prior consultation, you can cause significant harm to the body, especially if taken uncontrolled.
- Caffeine benzoate. " Coffee tablets". Pure caffeine, which helps keep you alert. Acts as an energy drink. Strictly contraindicated for people with VSD hypertensive type and renal dysfunction, as it causes an increase blood pressure. In case of an overdose, migraines, nausea, and vomiting occur.
- Phenotropil. Nootropic drug to increase the efficiency of mental activity. Helps to cheer up “here and now”. Long-term use causes exhaustion, and therefore should not be abused.
- Piracetam. Stimulates cerebral circulation, increasing the duration of mental work. Valid only when used as a course.
What to do if you always want to sleep
If drowsiness is a constant companion, regardless of the presence or absence of exercise, you should pay attention to the following recommendations. Following them will help to significantly increase your performance and maintain your vigor throughout the day.
- Regular sleep. You should get at least 6-8 hours of sleep every day. A normal amount of sleep helps keep you alert for a long time.
- Consumption of vegetables and fruits. Maintaining the required level of vitamins also significantly helps in maintaining the necessary state and helps not to fall asleep at the most unexpected moment. . Regular exercise stress promotes the production of endorphins, which causes vigor.
- Sex. Great source endorphins and Have a good mood. But here it is important to take into account that partners must both enjoy the process, otherwise the desired effect will not occur.
- Fresh air . Constant ventilation allows for normal amount oxygen in the room. This makes it possible to carry out its full transport through cells and tissues, keeping the brain alert.
If you follow these tips, you can fall asleep very quickly. If you regularly experience problems falling asleep, you should consult a doctor.
Try it breathing exercise from the practice of yoga. It is called kapalabhati and consists of taking a normal inhalation and a sharp, accentuated exhalation. Repeat this about 10 times. This technique warms, invigorates and affects the pineal gland, which affects the so-called circadian rhythms(sleep - wakefulness).
Chewing gum
Chew menthol gum. The main thing about it is not even the refreshing menthol, but the chewing movements. This way you trick the brain, which is activated, suggesting that food will need to be digested now. To do this, it secretes insulin, which causes a feeling of cheerfulness.
Cool
Open the windows, let in fresh air, turn on the air conditioner or fan. Warm and stuffy spaces make you feel tired. The cold keeps the brain alert and forces the body to activate to maintain constant temperature, necessary for proper operation organs. Extreme enthusiasts can try chewing ice - few things in the world invigorate so much.
Physical training
Jump, do squats, do a couple of push-ups from the floor. Any physical exercise at intervals of 20-30 minutes will help speed up the blood and improve the flow of oxygen to the cells, and therefore give additional energy to the body. The best option- short walk. Studies show that 15 minutes of walking gives new energy for two hours of work.
Washing
Rinse your wrists cold water. This technique allows you to quickly cool the body. It is also useful in the summer when it is very hot, or when you need to get rid of headaches caused by high temperatures.
Hunger
Skip a meal. The body spends a lot of energy on digesting it, so after a heavy lunch you feel lethargic and drowsy. A slight hunger invigorates.
Music
Listen to fast, annoying music at low volume. Music evokes a strong emotional response that engages many parts of the brain. If possible, sing along or at least bob your head to the beat. Melodic and familiar music will not do. You need something rhythmic, but unpleasant to the ear - it evokes more emotions. The sound should be such that it is difficult to make out the words of the song. This will force the brain to work, as it will “listen” and turn on attention.
Lighting
Turn on bright lights. The best thing, of course, is to go outside, but if the sun has already set, then internal clock You can still cheat by turning on all the lights in the house. The fact is that the body’s circadian rhythms, among other things, react to illumination: when there is little light, the body thinks it’s time to sleep.
Massage
Massage the crown back neck, earlobes, the point between the big and index finger and the area below the knees. These points help relieve fatigue and improve blood circulation.
Aromatherapy
Engage your olfactory receptors. Strong smell- pleasant or disgusting - quickly puts you on alert. In aromatherapy, the following oils are usually offered to stimulate the nervous system: rosemary, eucalyptus, mint. If there is no oil nearby, you can simply inhale the aroma of coffee beans several times.
Discomfort
Sit on a hard chair. Any slight feeling of discomfort is good when your goal is to stay awake. If you work in a chair or in a bed, you will feel sleepy because they are comfortable and cozy.
coffee and sleep
Drink coffee and fall asleep for 15 minutes. These are two effective techniques, combined into one. The effects of caffeine usually begin 20 minutes after you drink coffee, tea, or eat chocolate. Until this time, you can have time to recharge your batteries in your sleep thanks to microsleep (also called power nap). The main thing is to set an alarm and not fall asleep for 30 minutes, because in half an hour you will be in the stage deep sleep, and interrupting it, you will feel defeated.
protein diet
If you do eat it, then protein-rich foods (nuts, eggs), as well as vegetables and fruits. It is important to eat in small portions and every two to three hours. Avoid sugar because it gives reverse effect, taking away strength. Drink plenty of water. When the body is dehydrated, a person feels tired and weak.
Tickling
Tickle the upper palate with your tongue. This is another funny and effective way cheer up sharply.
Trolling
Look a funny video or argue with someone about politics. Any social activity(even participating in online discussions) causes excitement in the brain.
Over one year old
It's so easy to stay awake when you're having fun all night long at the disco! And do thoughts about sleep come to mind? New Year! But as soon as you bend over a textbook after two o’clock in the morning or sit at the computer until that time, your brain begins to switch off and urgently demands a pillow.
Scientists conducted an experiment: several healthy young people slept 3-4 hours less than usual for two weeks, and by the end of the period each of them had an impressive list of diagnoses: increased arterial pressure, initial symptoms diabetes mellitus, depressed or, conversely, excited emotional condition. Of course, one sleepless night will not have such a detrimental effect on your health, but it will affect the duration and depth of sleep the next night. And then it all depends on how correctly you behave: when you sleep, what you eat and by what means you bring yourself into tone.
Do I need to change my daily routine (waking up later, having dinner later, etc.) on the eve of a sleepless night?
General recommendation - just try to get a good night's sleep and reduce the load (including physical) during the day. If you manage to take a nap for a couple of hours at lunch, then this partially compensates for the need for sleep and will help you stay awake longer. For this advice Special attention It is worth paying attention to “larks”, for whom a sleepless night is a more severe test than for “owls” who are accustomed to late evening or night vigils. As for dinner, you should not move it too much and it should not be too dense. Otherwise, there will be an outflow of blood from the brain to the stomach, and it will become much more difficult to maintain a clear mind. Be careful when choosing the menu.
Raw vegetables, dried fruits, peas and other legumes cause intestinal increased gas formation. Fatty, heavy or spicy food poorly digestible. Therefore, it is better to focus on dairy products.
Personal experience.“If tomorrow I have to work at night, today I try to go to bed very early and wake up fresh and full of energy. So that you want to jump up, part the curtains on the windows, stretch and skip to the kitchen. And if I open my eyes, but there is no such desire, then I continue to sleep and wait for it to appear... I don’t change my daily routine and have dinner no later than usual. Moreover, I eat something light - for example, I like spinach and seaweed. All in all, better vegetables, and not something satisfying, otherwise you’ll immediately be drawn to bed.” Natalya, journalist
What is the best way to stay awake at night when you want to sleep but need to stay awake?
Coffee and a cigarette help some, tea and candy help others, and loud music saves others. And all this can be assumed if we talk about one sleepless night, but, as a rule, they happen more than once. In such a situation, caffeine-containing products (coffee, tea, chocolate, etc.) are not recommended. Strictly speaking, the body doesn’t really need caffeine at all (we drink coffee more out of habit), but in large quantities and is completely contraindicated, especially for those suffering from ulcers, disorders of the nervous and cardiovascular systems.
The safest tonics are water (not just carbonated water), juices and light exercise, which it is advisable to do every 45 minutes.
Personal experience.“Coffee, of course, helps, but I feel sorry for myself. For example, as soon as I feel like I’m falling asleep, I immediately grab an apple and start gnawing on it - and the desire to sleep is somewhat dulled. And the sense of duty holds even stronger, because there is such a word - “must”, from which no dream can save.” Natalya, journalist
“I often have to work at home at night. This is both a plus and a minus. The sofa is always nearby: take a step and there it is, a pillow. But you can't relax. Any energetic movements are very helpful: swinging arms and legs, circular movements of the head. And another great way is to rinse your feet with cold or at least cool water. If you have to stay up late at night in the office, you can wash your face.” Tatyana, site administrator
Should you eat at night and what exactly?
The first and main rule is to eat as little as possible. Eating food, especially sweet, high-calorie, fatty foods, causes increased drowsiness. And with each meal it will only increase. To maintain your blood sugar levels, you can indulge in a small piece of dark chocolate. Even better is to eat an orange, a couple of tangerines or kiwi. But other fruits (and vegetables) will only whet your appetite - then it will be much more difficult to resist a bun or something more serious.”
Personal experience.“I try to eat apples and tangerines, occasionally indulge in crackers - after all, flour does not have a very nice effect on the figure. Sometimes, of course, there is simply an irresistible desire to eat something more substantial. But if you surrender to the mercy of a sausage sandwich, your brain will immediately stop working and tell you to go to hell.” Natalya, journalist
“At night I drink boiling water with lemon. Excellent invigorating. Moreover, you have to drink a lot - apparently, the body working at odd hours gets dehydrated faster.” Tatyana, site administrator
When does the critical moment come during a sleepless night and how to overcome it?
Peaks of sleepiness also occur during the day - usually around three o'clock in the afternoon. And at night, the urge to sleep occurs at intervals of one and a half to two hours, starting at about two o’clock. Having overcome the “crisis”, a person feels better - it’s as if he gets a second wind. How to achieve this? You can change your activity - for example, take a break from the computer screen and tidy up your desktop. But it’s better to get up, walk around, and do a few bends.
Personal experience.“For me, the extreme line is four in the morning. After that, there is little that helps me to stay conscious. The head becomes heavy, the letters jump, the movements become inhibited. Then I get up, take dumbbells and do crunches and squats. Not long at all - three minutes. Then I wash my face with cold water and ... I pour myself a cup of coffee. The second wind usually comes around six." Tatyana, site administrator
"For me critical time- about three hours. Additional stimulants are required. A light snack helps: a salad or turkey sandwich and freshly squeezed Orange juice. Very tonic phone conversation, unless, of course, in such late hour there is someone to call. And also anxious thoughts“They certainly won’t leave sleep any chance.” Svetlana, student
Is it worth falling asleep for 15-20 minutes during a sleepless night and in what position if you can’t lie down?
Everything is individual. Perhaps for some, especially early risers, these 15-20 minutes will give them strength for the rest of the night. However, many, planning to switch off for a while, will actually sleep until the morning. And goodbye to the test higher mathematics or annual balance! As for the posture, unfortunately, a person, unlike some animals, cannot sleep standing up, so all that remains is sitting position. You need to sit in a chair so that your muscles are as relaxed as possible: lean back (there should be support for your spine), stretch your legs and put them on the footrest. And don’t forget to support your head, otherwise you won’t be able to relax, but headache after waking up guaranteed!
Personal experience.“A quarter of an hour won’t change the weather. I’ve just fallen asleep and I already need to open my eyes and “get into battle again.” Moreover, in the first 10-15 minutes after such a dream you hardly understand who you are and where you are. And my head is pounding." Olga, doctor
What is the best way to build a day after a sleepless night: go straight to bed or wait until the evening?
If you sleep for 2-3 hours in the morning or afternoon, this will most likely have a negative impact on falling asleep the next night, which may lead to sleep disturbances in the future. Try to hold out until 9-10 pm. This will make it easier for you to return to your usual routine.
Personal experience.“If I fall asleep after a sleepless night, then the next night I won’t be able to sleep a wink. Usually I stoically endure until the evening, entertaining myself with things that, in a normal, vigorous state, my hands do not reach or there is not enough time. Natalya, journalist
“I also don’t allow myself to sleep during the day. At the same time, I try to avoid activities that require high concentration. It’s better to go shopping (just don’t make any serious purchases - you might make the wrong choice) or sit in a cafe with your girlfriends. I leave any fateful decisions to a fresh mind.” Svetlana, student
How can you tone yourself up after a sleepless night?
Universal advice - aerobic exercise. This could be cardio exercise, swimming, running or walking. However, the training should not be high-intensity - the body simply does not have enough strength for this. Excellent stimulation cold and hot shower. And try to eat less and drink more on this day, otherwise fighting sleep will become unbearable.
Personal experience.“For me, breakfast is required condition in order to spend the day after night duty with a more or less clear consciousness.” Olga, doctor
“You can take a walk or swim in the pool, but usually I don’t have enough willpower for such “feats.” My method is 40 minutes in the shower: first under hot water, and then under contrast. After such a procedure, you leave the bathroom, if not brand new, then clearly refreshed.” Natalya, journalist
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Are there deadlines again? We tell you how to deceive the body if you really need to stay awake until the morning.
1. Think about safety
It's clear what sleepless night your body will not thank you. But it can also directly threaten your life.
The next day you should not drive: lack of sleep affects the body in the same way as... 17 hours without sleep = 0.05 ppm. After 24 hours the concentration will be 0.1%. Legally you will be drunk.
And if you constantly deprive yourself of sleep, your risk of obesity, stroke, cancer, heart disease and diabetes increases dramatically. When it's all over, let your body recover. And try to have as few nights like this as possible!
2. Take a nap for at least a few minutes.
Scientists from NASA found that 26 minutes increased pilot performance by 34%. This is a great way to “reboot” and hold out until the next morning. The main thing is to force yourself to get out of bed later.
3. Turn on bright lights
Our body reacts to lighting: in the dark it begins to produce the hormone melatonin. Therefore, in the evening you instinctively want to light a table lamp instead of a chandelier. Fight this urge. Down with night lights and dim light from the computer! Only all the lamps in the house, only 300 W lamps!
4. Have a fight with someone online
Prove this fool that he is wrong. will trigger the “fight or flight” response, and the body will begin to produce stress hormones. They will instantly lead you to combat readiness. You don’t even want to sleep, you don’t even want to sit still.
5. Wash with cold water
Or stand under ice shower to be sure. This is another way to cause stress. Working from home? Open all windows or turn on the air conditioner. In the warmth and stuffiness you will definitely want to take a nap. 23–24 °С – optimal temperature for a night in front of the computer.
6. Chew gum
The brain will decide that it will need to digest the food and force the body to produce insulin. And it evokes a feeling of vivacity.
7. Drink coffee a little at a time
Pouring a liter of espresso in one gulp is a bad idea. You will overstimulate nervous system and you will lose concentration. It’s better to drink a cup every 3-4 hours and have a snack at the same time.
Maximum safe dose caffeine for an adult – 300 mg. If you count in the same espresso, this is 4-6 cups of 30 ml.
8. Don't eat dinner
Digesting food takes a lot of energy, so after a hearty dinner you will feel sluggish and sleepy. A slight hunger, on the contrary, invigorates: your body will decide that you need to go in search of food.
9. Move
Physical exercise give extra energy. You can do squats, push-ups, run, but best of all, just walk. Research shows that a 15-minute walk fresh air gives strength for 2 hours of work.
