How to wake up if you haven't had enough sleep. Your libido is decreasing

IN modern world people have to work too much, and some also have to lead household, at the same time you need to have time to get yourself in order and get some sleep. Unfortunately, too little time is spent on sleep. To solve this problem, many people prefer to drink large amounts of coffee, and some even drink energy drinks.

However, there are several ways to help you cheer up when you really want to sleep

Of course, you shouldn’t use them all your life, because sleep is the key not only to beauty and success, but also to health, because a person’s health depends on the number of hours of sleep.

Here are some options to wake up and invigorate.

You will need:

How to drink coffee to perk up

It is better to use freshly brewed coffee; the caffeine content in this drink is about 135 mg per 250 ml volume.

Indeed, coffee is an excellent helper in the fight against sleep, but for it to really help, it must be used correctly. It has long been proven that if you drink a cup of coffee and immediately lie down and relax, take a short nap, the desire to sleep will immediately disappear. Use your alarm clock. Set the alarm after about 15-20 minutes and try to take a short nap. After waking up, you will feel more alert and energetic than ever.

This effect occurs due to the fact that during these 15-20 minutes caffeine will begin to take effect and you simply will not be able to fall into the deep sleep phase, of course, if you do not forget to set the alarm clock. Drinking coffee earlier will not allow you to fall asleep quickly and within a period of 15-20 minutes you will be in the shallow sleep phase, when it is easiest to wake up.

Where else is caffeine found?

In addition to coffee, other products that contain caffeine will help you:

• chocolate - the bar contains about 30 mg of caffeine;
• brewed tea - about 50 mg of caffeine per 150 ml mug;
• cold tea from a bottle - from 15 to 100 mg of caffeine, depending on the volume of contents - 0.33 - 0.5 ml;
• Coca-Cola - up to 50 mg of caffeine in a 0.33 ml bottle.

There is no need to consume everything at once; you can overdo it with caffeine, and then it will only get worse.

It is better to consume such products gradually, after 2-3 hours. And limit it in the afternoon so that you can fall asleep quickly in the evening.

Afternoon nap

One of the most effective methods is to take a nap after a lunch snack.

There is a theory that after lunch you need to take a nap for literally half an hour.

Scientists have already proven that within 24 hours a person falls asleep twice, namely around the middle of the day and night. Accordingly, during the day you need to take a nap for at least half an hour.

If you have this opportunity, be sure to take advantage of it. However, if you always have a desire to sleep at lunchtime, then you should think about it, because it may even be chronic lack of sleep or the night sleep cycle may be disrupted.

Bright light

The most suitable method for most people is bright light. It so happens that the body begins to fall asleep in the dark, but if you turn on a bright light in the room, the sleep will disappear. This method has already been proven.

If the weather permits, take a walk during your lunch break. Bright street light will also benefit you.

Proper nutrition

How to cheer yourself up has already become clear, but how to avoid cases when there is a great desire to sleep? No matter how strange it may sound, you need to eat less. The body spends a lot of energy digesting food. How more people eats, the more energy needed. The more you want to work and feel energized, the less you need to eat.

Therefore, if you are working after a sleepless night, limit your hearty lunch to a light snack.

Conclusion

Conclusion

Perhaps these are some of the most optimal and proven options that will help you cheer up a little. However, you should not get carried away, because your sleep patterns may be disrupted. In such cases, little can help. Better stick general regime and go to bed at the same time, then the feeling of fatigue will appear much less often and closer to the evening. Well, coffee and being busy will help you cheer up at work - these are some of the best options.

How hard it can be to wake up sometimes. And doubly so with lack of sleep. What can you do to jump into a new day as quickly and effectively as possible after a sleepless night? Experts told us about this.

“First, let’s figure out what happens in our sleep and what we lose when we lack sleep,” says Tatyana Maykova, neurologist, head of the Headache medical network, member of the European Headache Federation. - During quality sleep Certain substances are produced in the body and processes occur that make a person’s life activity active and complete during the day, and, importantly, he achieves this without strain. That is, he does not have to use his second wind, the resources of which are not unlimited. Life in super-effort mode leads to various kinds disorders, disorders and diseases. It's just a matter of time and baseline health.

So, during sleep, the brain processes information received during the day and forms long-term and short-term memory. Also in a dream, the brain evaluates emotional experiences, their realization occurs and reconciliation occurs. If sleep is disturbed or there is little sleep, then a person loses the opportunity to critically, pragmatically and balancedly resolve issues during the day.

Because without restoration, the nervous system is depleted. And very soon a chronically sleep-deprived person begins to react to the slightest problem, like a neurasthenic, and begins to perceive ordinary tasks almost as force majeure.

Or, for example, melatonin. This hormone is produced only during sleep, and full sleep at that: at least 8 hours, with falling asleep at least no later than 23:00. Melatonin regulates the activity of the endocrine system, blood pressure, slows down the aging process, improves function immune system, works as an antioxidant, regulates the functioning of brain cells and the functioning of the reproductive system.

Without proper sleep, a whole cascade of disorders occurs in the body. And this is just because of one hormone! And how many other substances are not produced and how many other processes are not carried out if a person does not get enough sleep! That’s why it’s so important to improve your sleep in general.”

Of course, life can make its own adjustments - and sometimes lack of sleep can happen. The following expert advice is for such a case. But remember that there should be no more than 2-3 nights with poor sleep per month. If it’s more, it’s time to reconsider the routine that interferes with sleep. After all, the consequences of chronic lack of sleep are too destructive to leave everything as it is.

SET YOUR ALARM 20 MINUTES EARLY

“Lack of sleep is already stress, and if you also get ready by literally running around the apartment and looking at the clock every second, you will put your body under even greater stress. And the consequence of extreme stress is always apathy, which you will definitely feel as soon as you run into the office, says Yulia Sharupich, cardiologist highest category KNP "CDC of Shevchenko district". - Therefore, if you know that today will not be a good night, set your alarm clock, on the contrary, 20-30 minutes earlier than usual. Then you will avoid another source of stress - you will have time to plan today."

AFTER WAKING UP - LOTS OF LIGHT AND RHYTHMIC MUSIC

“Bright lights and rhythmic sounds will dispel drowsiness. In addition, pleasant music will trigger the production of dopamine, the so-called pleasure hormone, and stress from lack of sleep will decrease. A bright lighting will put it into operation hormonal system, this way lethargy will decrease,” advises Yulia Sharupich.

NOW WATER: INSIDE AND ON THE HEAD

“Slowly drink 300 ml of water at room temperature - this will wash all the mucous membranes in the body, wake up gastrointestinal tract and enhance intestinal motility, says Lyudmila Denisenko, independent nutritionist, member of the European Association for the Study of Obesity. “And then pour water at room temperature from head to toe - the cold shock will wake up the body as a whole.”

RELAX YOUR NERVOUS SYSTEM

“Be sure to include spinal relaxation exercises in your regular exercise,” advises therapist Olga Opanasyuk, head physician of the Center for Folk and Traditional oriental medicine"Harmony". - On the one hand, lack of sleep causes muscle tension, on the other hand, muscle tension leads to nervousness and generally impairs work autonomic system, which is already disrupted due to lack of sleep.

All this manifests itself in lethargy and a heavy head in the morning. Therefore, at the end of the exercise, twist all parts of the spine. For cervical spine: Turn your head all the way to the right and count to 50. Now do the same to the left. Then along the oblique to the right-up and left-up. And finally, obliquely downwards and rightwards and downwards leftwards.

Hold the position for a count of 50 each time. thoracic: Place your hands behind your head. Turn your body all the way to the right up to 50, to the left - up to 50, bend 45 degrees back and hold for a count of 50, the same - 45 degrees and for a count of 50 - forward.

For the lumbar region: Lie on your back on the floor. Bend your knees. At the same time, move them to the right, and both hands to the left, then vice versa. Repeat 50 times. At the same time, try not to lift your back off the floor.

FOR BREAKFAST - ANIMAL PROTEIN

“When you lack sleep, as a rule, you don’t feel like eating. But you definitely need to have breakfast. Otherwise, after an hour or two you will feel even more tired and overwhelmed, advises Tatyana Maykova. - The fact is that to maintain vital functions in the absence of nutrients, the body increases the production of norepinephrine. But reserve resources are limited, so after a while there is an even greater loss of strength.”

“At the same time, have breakfast better products animal origin, in particular, lean meat, since it contains tryptophan - an amino acid that is a precursor of happiness hormones, and a sleep-deprived person especially lacks it,” explains Lyudmila Denisenko.

REPLACE COFFEE WITH MINT TEA

“Replace green, black tea or coffee with mint or lemon balm tea,” recommends Tatyana Maykova. - Of course, you can get a boost of energy with the help of caffeine. But the effect will be short-lived and not harmless. After all, after extreme excitement from caffeine, inhibition occurs. A person, as a rule, reaches for a new portion of stimulants: he gets a surge and again a loss of strength.

With regular invigoration with tea, coffee and alcohol, the situation becomes closed over time. Since life in the “above” mode, on the one hand, requires everything large doses stimulants, on the other hand, cause deterioration in performance, memory and sleep disturbances due to chronic overexcitation, and the circle closes.

Because chronic lack of sleep appears. Teas made from mint or lemon balm, on the contrary, give a surge of strength, and for a long time, because they soothe nervous system, and she has resources.”

Caffeinated drinks and alcohol in reasonable doses (no more than 50 ml of cognac/vodka or 280–360 ml of dry wine) per day, according to experts, can only be enjoyed by people who get enough sleep and only sometimes.

AT LEAST HALF THE WAY TO WORK - ON WALK

“Our nervous system works through two mechanisms: excitation and inhibition. When she is healthy, she is very mobile and correctly produces certain reactions depending on the situation. But when its work is disrupted, we cannot wake up and calm down in the morning, and vice versa, we cannot relax and fall asleep in the evening, explains Tatyana Maykova. - One of the ways to improve inhibition and excitation reactions is moderate physical activity. These, in particular, are hiking. Therefore, walk at least halfway to work.”

LIE WITH YOUR EYES CLOSED AT LUNCH

During the day, whenever possible (for example, during your lunch break), lie down with eyes closed 15 minutes. The meaning and operating principle of this advice is that, on the one hand, this way you will save energy, which is already in short supply due to lack of sleep, on the other hand, you will gain it, since calming allows the nervous system to trigger arousal reactions without harming itself.

On a day when you haven't gotten enough sleep, try to save nervous energy, then there will be no lethargy. Or at least reduce it. Avoid conflict situations, speak more quietly, reduce the time spent at the computer.

FOR SHINE IN YOUR EYES: MINT ICE AND FACE FITNESS

How to tidy up your eyes when you lack sleep? "Wipe them with ice from mint tea frozen in the evening, advises Oksana Terpelivets, cosmetologist-dermatologist, head physician of the TOP Laser Center for Laser Aesthetics. - Now press lightly thumbs on the bone under the eyebrow, hold for 5 seconds. Walk 3 times along the entire bone from the inner corner of the eye to the outer. This will give the eyelid elasticity. Before leaving home, press index fingers in the corners of the eyes at the bridge of the nose. Hold for 10 s. Repeat 3 times. The eyes will be moisturized and sparkle will appear in them.”

PERSONAL EXPERIENCE

Anastasia Prikhodko, singer:

“Oh, yes - lack of sleep. I know, alas, what it is. Especially now, when I constantly give charity concerts in the ATO zone. And I tone myself up in the following way. I set the alarm an hour before the time I should wake up. For example, if I need to leave the house at 08:00, then I wake up not at 07:00, but at 06:00. I don't like getting ready at a pace, it stresses me out terribly. Besides, I have time to tidy up my face, which you know what it looks like when you don’t get enough sleep.

After waking up I drink a big glass cold water. And by the way, since this became my habit, I forgot what it is sore throat. Then I have breakfast: I like cheesecakes or potato pancakes and be sure to eat a fresh “vitamin” - an apple, grapefruit or orange, and then go to hot bath. There I read the news, the latest gossip. Reading seems to draw me into the coming day. I am especially invigorated by some nonsense about me. Paradoxical as it may sound, hot water itself is also invigorating.

After a bath, I like to lie down on the sofa, put my feet up on a pillow and think about my plan of action for the day. And before leaving the house I eat another energizer - a piece of cake. I love Prague and custard cakes. Since I tend to be overweight, I savor dessert in the morning.”

Ivan Sakh, guide from Lviv region:

In the recent past, Ivan Vasilyevich was the head of a passenger train, now a conductor. At Ukrzaliznytsia - more than 20 years. “Sleeping little is my long-standing habit. What helps me turn on? I think the most great importance It has the fact that my wife and I (she is also a guide with 23 years of experience) eat everything natural - only what we grew ourselves. I don't remember the last time I was in a supermarket. I am sure that we do not poison ourselves with all sorts of harmful additives, helps us without special effort wake up even with this mode of life, since natural provides vitality».

Vlad Vorona, Kyiv taxi driver:

“The use of energy drinks is prohibited in our country due to our profession. The most I drink is coffee. When I don’t get enough sleep, and they happen often, I add more sugar: this makes my head work faster. I make sure to do exercises in the morning, since the back is the most vulnerable place for taxi drivers. If you don’t knead it thoroughly, you feel groggy all day long. And the job of a taxi driver is such that the brain performs many tasks at the same time, requiring extreme attentiveness. Therefore, another way to get involved in a new day is to simply start working.”

In our article we will tell you what mistakes are most often made by people suffering from insomnia and lack of sleep, and we will give you some simple and useful tips on how to avoid this. So, what should you not do in the morning if you haven't gotten enough sleep?

Do you suffer from insomnia and often cannot sleep at night? In this case, you need to keep in mind that there are a number of rules about “what you shouldn’t do in the morning if you haven’t gotten enough sleep.” You'll see: if you follow our simple tips, you'll soon feel healthy and rested.
In our article we will tell you what mistakes people most often make the morning after a sleepless night:

Drinking popular energy drinks

If you did not get enough sleep and rest properly at night, and the next morning you have to work at your normal pace, then you can take a break and drink a cup of strong coffee or a soft drink, However, under no circumstances should you buy the “energy drinks” that are now so actively advertised on TV. After all, they contain a number of components that are harmful to the body, so the abuse of energy drinks will certainly negatively affect your health.

Refusing physical activity

If the body does not get the necessary rest and proper sleep, this can cause an increase in blood sugar and cholesterol levels and affect heart rhythms, which, in turn, in many cases provokes the development of cardiovascular diseases. And abnormal blood sugar levels and rapid heartbeat lead to the fact that you feel tired and exhausted all day and you begin to feel sleepy at the most unexpected and inconvenient moment.

The best advice in this case is to devote some time to physical exercise., Special attention by doing cardio exercises (special exercises to strengthen the heart), because they release adrenaline and help you wake up.

There is also one simple secret: when you go outside, look at the sky. If it is clear, light and blue, then select one point on it and fix your gaze on it for a few minutes. This simple method is actually very effective because it causes a certain biochemical reaction that reduces the production of melatonin, a hormone that causes drowsiness.

Sleep more than 15 minutes during the day

For those who have had a sleepless night, it is recommended to drink a strong cup in the morning and then take a short nap, but no more than 15 minutes! According to medical research, caffeine takes effect only 20 minutes after it enters the body. Therefore, the best advice for you: drink coffee and sleep for only 15 minutes, then within 5 minutes after waking up, you will feel fresh and rested. And of course, if you fall asleep for more than 15 minutes, caffeine will have the exact opposite effect on you.

Apply several layers of makeup to the face

Of course, when we don’t get enough sleep at night, the next morning we don’t look very attractive: a person with pale skin and swollen, reddened eyes looks at us from the mirror. This is because sweat glands typically release large amounts of toxins during the night. But, if your body does not have enough sleep and rest, the work of cells is disrupted and the functions they usually perform during sleep are disrupted. Still, you should not cover your face with tons of makeup, because artificial cosmetics may improve your appearance, but will not benefit your health. We advise you to try to solve your appearance problem in a natural way.

For example, turn to natural exfoliators, because they will not only help you refresh your face, but will also restore and improve blood circulation. If you have “bruises” under your eyes, use a special softening cream or apply warm chamomile compresses to the swollen areas. And try not to overuse makeup.

Don't forget that sleep is vital for our body. Lack of sleep disrupts the functioning of many organs and causes a serious blow to our health and well-being in general - we quickly get tired, become lethargic and nervous, and experience problems with memory and concentration. This will also affect your appearance: if you often don’t get enough sleep and suffer from insomnia at night, you will constantly look tired, pale, with noticeable circles under your eyes. In addition, it is a known fact that those who lack sleep very often become victims of nervous breakdowns and depression. Therefore, it is so important to understand what a huge role good rest plays in our lives; If you are familiar with the problem of insomnia and lack of sleep, try to solve it as quickly as possible!

We have selected 10 tips for you that will allow you to quickly come to your senses.

Sleep deprivation was often used as torture. This can really negatively affect the functioning of the entire body, in particular the functioning of the brain. A sleep-deprived person is like a drunk person: he takes a long time to think and remembers poorly. This condition is very dangerous, especially if you are busy at work that requires serious concentration. So, here are the rules of conduct for those who did not get enough sleep.

Do not drive under any circumstances! According to EU experts, 30% of all fatal road accidents were caused by drivers who fell asleep at the wheel. The monotonous road, monotonous movements, warm air in the cabin really lull you to sleep on the road. Leave your car in the garage, walk or use public transport. A walk will invigorate you, and you can take a short nap on the subway.

Keep yourself busy with work. Wake up your brain and it will help you wake up. The biological clock will give a small boost of energy at about 10 am and 6-7 pm. However, remember that you should not engage in passive activities that can easily put you to sleep: do not read large amounts of text, try not to look at the computer screen for a long time. If monotonous work cannot be avoided, switch to another type of activity as often as possible.

Go to bed. Full cycle sleep lasts an hour and a half. You go through several such cycles during the night, and if you manage to snag time for at least one cycle, you will immediately feel a surge of energy and be able to continue working.

Take a 10 minute nap. Try breaking up your day into several ten-minute breaks and taking a short nap. During this period, the brain will enter the stage of slow sleep, and you will feel a surge of energy after waking up. But don't get carried away with breaks: if 10 minutes turn into 40 minutes, then due to sleepy inertia you will feel tired.

Warm up. Go for a run or do some exercise. This will increase blood flow to the brain. Sit up straight at the table. Bent over will make you tired faster.

Turn on the light. Excess light reduces the production of melatonin, a hormone that helps us fall asleep. Open the curtains and turn on all the lights in the room.

Refresh yourself. When a person is cold, he cannot sleep. Open a window, turn on the air conditioner or fan, and rinse your face and neck with cold water.

Drink coffee or caffeinated drinks. Caffeine begins to act after half an hour, this charge will last you for 3-4 hours. If caffeine is contraindicated for you, drink two glasses every thirty minutes ice water. The cold will invigorate you, but you simply won’t be able to fall asleep in the toilet.

Have a snack. Eat something light, such as yogurt or an apple. This will help you keep your blood sugar levels stable. Don't fill your stomach fatty foods: It will take a lot of energy to digest it, and you will want to sleep. Avoid milk, turkey, muesli and lemon; these foods are also considered sleepy.

Chew gum. It is very difficult to fall asleep with something in your mouth. Take more chewing gum and chew it like your quarterly bonus depends on it.