How to get enough sleep after a sleepless night. What's the best way to cheer up after a sleepless night?
Sleep is necessary for normal operation human body. There are situations when, after a sleepless night, you need to be “in shape” throughout next day. It's very difficult to stay awake if you didn't sleep all night the night before. How to do this, what to do?
How to stay awake if you want to sleep?
Each organism lives according to its own biological rhythm. When the time comes for rest and sleep, unbearable fatigue and heaviness descend on the entire body. At this point, it seems that there is no way to cope with drowsiness.
It turns out that such a state sharp decline strength lasts for an average of 20 minutes in a person, and then a surge of energy occurs.
How to survive this third of an hour - you won’t be able to just sit. You need to do something, deceive the body, i.e. do something that is not usually done during this period.
For example, perform several exercises, the simplest ones. Over millions of years of existence of the human body, it has been transmitted at the genetic level that activity at the “wrong” time is a danger. All forces are mobilized, and drowsiness instantly disappears. There is a myth that coffee invigorates you for a long time and prevents you from falling asleep.
This is not so, or rather, it’s the other way around. A cup of coffee will help in the first 15-20 minutes, the caffeine will quickly be absorbed and rise arterial pressure. Then, after 40-50 minutes, you will feel even more sleepy. This happens because coffee contains substances that can lower blood pressure. Will take you to sleep new strength. Although everyone is different, a cup of coffee affects each person differently.
How to stay awake for a day (24 hours), two are the best ways
Instead of coffee green tea- the most suitable invigorating drink. Both drinks contain caffeine the same number, but tea also contains theanine. In combination with caffeine, it gives an invigorating effect.
Breathing exercises
Breathing exercises are borrowed from yogis. You need to take a breath and exhale sharply. Perform the exercise 10 times. These actions warm up and affect the gland, which affects circadian rhythms, responsible for “sleep-wakefulness”.
Turn on bright lights
You can deceive the body by turning on the light not only in the room where you are, but throughout the entire room. In this case, the brain will be deceived, because it is more difficult to fall asleep during the day. This remedy will also help you feel more energetic after a sleepless night or on a cloudy day.
Cold in the room
If you haven't slept all night, how to help your body stay awake the next day - here's another recipe. stuffy, warm room causes a feeling of drowsiness, therefore, in order to feel a surge of energy, it is necessary to ventilate the room.
Freeze your body, the coolness will drive away sleep and force you to do more movements- all this interferes with the sleepy state. In such a situation, the brain is activated and there is a surge of energy.
Take a cool shower
Will help you cheer up cold and hot shower. This remedy is not recommended for use if alcohol was consumed at night, since the blood vessels in this state are dilated and should not be strained. In this case, it is better to take a warm bath.
You can recharge your energy for 3-4 hours by making a coffee scrub in the shower. The procedure to rinse will help you get rid of the sleepy state. cold water wrists or just wash your face vigorously.
Don't overeat at night. Give up sweets in favor of a light dinner
Here the advice may vary, depending on the specific organism. For some it's better before sleepless night there is nothing. In any case, dinner should be light. It is not recommended to eat sweets.
High-calorie and fatty foods are undesirable. The body spends a lot of energy digesting food, and this causes a feeling of drowsiness. The feeling of hunger, on the contrary, invigorates.
Drink coffee and energy drinks, but in small portions
It is believed that drinking a cup will help you cheer up. But, as mentioned above, the effect will be temporary. There is a proven “sleep + coffee” system. After drinking a cup of drink, you should try to immediately fall asleep for a quarter of an hour. During this microsleep, the body recharges with energy. 
The most important thing in this system is not to sleep longer, since after 90 minutes another stage of deep sleep will begin.
By interrupting it, a person will feel even more defeated. This is a controversial method, since not everyone will be able to fall asleep during this period. Experts who study human sleep at a professional level are also skeptical about such an anti-drowsiness remedy. Perhaps this will help someone - everything is individual.
How can you stay awake if you haven't slept all night? try energy drinks.
In this case, you need to be careful. Be sure to read the composition of the energy drink. The source of energy is caffeine, which is as much in a can as in the same volume of coffee (80-100 mg). The second component of energy is glucose and sucrose. But further, the composition may contain additional ingredients that need to be taken into account.
Let's look at some: 
- Taurine– the norm for a person is 400 mg per day (there can be up to 1000 mg in a jar), its harmlessness has not been proven;
- L-carnitine and glucuronolactone- these substances in human body contained in required quantity and help with stress. In energy drinks, the dose of these substances is tens and sometimes hundreds of times higher than the norm and the consequences of such an amount have not yet been studied;
- Ginseng extract V large quantities may cause unwanted changes in blood pressure, causing anxiety
If you have opted for an energy drink, then look at the composition and remember that you should not abuse it. And if you decide to cheer up with taurine, look at what foods it is contained in to supply your body with exactly that.
Strong tea
Tea also contains caffeine, in combination with thiamine, it has a milder and longer effect. There is more of it in green than in black. Experts do not recommend drinking tea before bed, as the pulse quickens, blood flows faster through the vessels and it is not easy for the body to fall asleep in this state.
Better to chew gum
To drive away sleep, you can chew chewing gum, for example, with menthol. In this case, it is not what you chew that is important, but the process itself. The brain prepares to digest food and the pancreas secretes insulin, the whole body is awake.
Walking and exercise
A good help to relieve drowsiness is any simple exercise for vivacity and energy. Follow the simplest ones: head turns, squats, jumping in place, etc. This will speed up the blood, improve the flow of oxygen, and the body receives additional energy.
This simple complex will help quickly invigorate the body and mind.
Switch from your main activity to a more interesting one
If you need to work during the day, how can you stay awake if you haven’t slept all night. Effective way is a periodic switch from the main type of work to doing something more interesting.
It could be a hobby that will drive away sleep.
For women who work from home, cleaning is a great way to cheer up. Each person chooses for himself what type of activity is suitable for raising energy.
Listen to loud and energetic music 
To stay awake, you can turn on music. It should not be loud and annoying. It’s better that the music is unknown and the words are hard to understand.
Then the brain is forced to turn on and start working, because music affects certain areas of the brain.
When working after a sleepless night, create inconvenience for yourself. In a relaxed position, sitting comfortably, you can quickly fall asleep. It is better to sit on a hard chair, because if you experience discomfort, you are unlikely to be able to fall asleep.
Massage
Massaging certain points will help get rid of the sleepy state. Massage: crown, back neck, earlobe, the point between the index and thumb, as well as the area under the knee. Massage treatments relieve tension and improve blood circulation.
Aromatherapy
If you haven’t slept all night, and you need to be on your toes during the day, then there are many ways to stay awake. One of them is strong smell. It can be pleasant or, on the contrary, disgusting. 
For peace of mind nervous system In aromatherapy, rosemary, eucalyptus, and mint oils are used. You can just smell the coffee beans.
Find a great experience: watching a comedy or horror
One way to relieve drowsiness is to watch a comedy or some video with a funny plot, or a scary movie. It is advisable to watch while sitting and not lying in bed. Perhaps this will give energy to the body and for some time it will become easier to bear the consequences of a sleepless night.
Tickling
This doesn't mean you should tickle your armpits. You need to do this with the tip of your tongue, upper sky. Oddly enough, this is an effective way to get rid of drowsiness.
Find company to stay awake
If you have to stay awake in company, then remove sleepy state it will be much easier. You can chat and remember funny stories, or discuss some kind of joint event. Or you can just argue about something.
Internet disputes on social networks or forums
Alone will help relieve drowsiness social media. You can enter into a debate by finding a suitable topic, which on the Internet, great amount.
How to stay up all night and be refreshed in the morning for work
How to try not to sleep in the morning if you haven't slept all night? It is necessary to prepare for the working day in the morning. If time allows, you can sleep for an hour and a half. This will help the body relieve tension, improve physical state. You need to get up immediately and not let your body relax.
The aromas of juniper, citrus, and coffee help you quickly perk up.
Maybe a few drops aromatic oil Apply on a scarf and use throughout the day if you suddenly start to feel drowsy.
The next thing to do is charge. It will help activate all body systems, invigorate and improve physical condition. A contrast shower will help add energy.
Such a small stress will help the release of adrenaline, the brain will receive an additional rush of blood, and the whole body will be filled with energy. Water procedures will completely wash away the lethargy and sleepiness, and bright light will tell the body that the night is over.
How to cheer up without coffee and energy drinks
A night spent without sleep should end with breakfast. It is desirable that food energizes the body. For example, oatmeal with the addition of berries or fruits. You can include cottage cheese, hard cheese, and eggs in your breakfast. If you don’t have time to have breakfast, then snack on any nuts. Green tea has a good tonic effect. 
When brewing, you must remember that you should not hold the tea for more than 2 minutes, as then the tea can have the opposite calming effect.
Dark chocolate and well-brewed coffee will invigorate, relieve tension, and improve your mood. You should not overuse coffee; large amounts can negatively affect the nervous system. In public transport nap
will help restore strength; jogging to your workplace will finally wake up your body. A night without rest reduces attentiveness and perception of information.
By 10 o'clock in the morning the body has fully adapted and you can get back to work. By 13-14 o'clock drowsiness begins to creep into the body again. You can sleep for 20 minutes during lunch and drink coffee.
- If you can’t sleep at work, the following tips will help:
- Do a few simple exercises;
- Run up the stairs several times; Wash, ventilate the room, if possible, do lower the temperature
- in the room;
- You can eat something light: an apple, a sandwich, chocolate;
- Try to keep a straight posture - this allows you to maintain a cheerful state;
Distract yourself with something pleasant or humorous. The next stage of drowsiness occurs at 18-19 hours.
- If you haven't slept all night, it's very difficult to stay awake during this period. How to overcome drowsiness - try to sit through this time and then the next night will become a real rest for your soul and body.
- Sleep longer the night before;
- Try to reduce the load, physical, including;
Eat little at night, avoid high-calorie foods. You can eat a piece of chocolate or some fruit.
9 exercises to keep you energized throughout the day
Benefits of doing exercises for vigor and energy:
Exercise for vigor and energy will help you wake up. Light intense movements will make the heart pump blood faster, which will give a surge of vigor, and the remnants of sleep will disappear.
- Your tone and mood will improve. Exercises should not be hard and pleasant, then the brain will begin to produce happiness hormones, which will immediately affect your mood. But it’s so important to start the day with a smile and a positive attitude.
- Exercise promotes weight loss by accelerating metabolism, helping to burn more calories, which leads to the loss of excess fat.
- By doing exercises, willpower is trained. After all, for example, in the morning you really want to soak up a little longer in a warm bed.
- Exercise helps strengthen the immune system. The right start day helps the body fight infections and keeps the body youthful.
Having understood why warming up the body is so important, let's consider a few simple exercises:
By doing these simple exercises every morning or afternoon, you will feel a surge of strength and vigor for the whole day.
How to keep children awake (if necessary at night during a flight)
It can be more difficult to force a child to stay awake. This happens in in rare cases. For example, you are about to fly for the first time with a child. If he is at the age when he is able to understand, then he can be prepared in advance. To do this, you need to tell what an airplane is and how interesting it is. 
It is necessary to generate interest in the upcoming flight. During the flight, to prevent your child from falling asleep, you can allow him to do things that are prohibited in everyday life.
For example, play longer computer games on the tablet, watch cartoons. In between games, you can let your child walk around the cabin (of course, when this is allowed). It is necessary to change entertainment so that the child switches from one activity to another.
How to avoid falling asleep while driving
Experienced truck drivers know several ways to avoid falling asleep on the road. Let's look at the main ones that will help those who rarely go on a long journey. 
- Conversation with a fellow traveler. It is advisable that one of the passengers watch the driver and have conversations with him. Brain scientists say interesting conversation stimulates brain activity. In this situation, the main thing is not to get too carried away by the conversation and keep your eyes on the road. If suddenly a fellow traveler starts to doze off or falls asleep, it is better to move him to the back seat, because... the sight of a sleeping person, like a yawning one, is transmitted like a chain reaction;
- It is recommended to listen to music loudly while on the road. It is believed that it should be rhythmic, giving vigor. It is advisable to sing along, as at this moment more air enters and the body is saturated with oxygen. While singing, remembering the words, you force your brain to work, which means you won’t be able to fall asleep;
- Many truck drivers crack sunflower seeds on the road. The process of cleaning and chewing distracts from sleep. You can nibble a carrot or eat an apple - this is healthier and healthy food. Lollipops with sourness have an “anti-sleep” effect. If there are no problems with the gastrointestinal tract, then as soon as you want to sleep, you can put a piece of lemon in your mouth or just smell it. Many professionals use this tool. The smell of lemon stimulates the hypothalamus, which is responsible for concentration in critical situations;
- Energetic drinks. As a liquid, everyone chooses something that helps them stay awake. Coffee comes first, everyone has their own dose. According to experienced drivers, caffeine lasts for an hour and a half, and they advise adding lemon to your coffee. It contains glycolic acid, which has a tonic effect. You can use, with caution, the following tonics: tincture of ginseng, eleutherococcus and others. Some experienced drivers suggest drinking a glass of cold juice to relieve drowsiness. After all, warm liquids soothe, and cold liquids activate all processes in the body;
- You can change the position of the seat back. While moving, try to tense and relax the muscles of your arms and legs, massage your ears, and stretch your neck. It is very useful to stop once an hour and do a few simple exercises;
Healthy foods for energy
To relieve fatigue and gain energy, the body needs, in addition to various procedures, special tonic products. 
Beverages
One of the causes of fatigue is considered to be dehydration. You need to drink regular cold water, especially in the morning. Black and green teas contain caffeine and thiamine, which are good for toning and invigorating.
Fruit teas are enriched with vitamins. Citrus juices are rich in vitamin C, and their smell stimulates brain activity.
Nuts
Various nuts will help you recharge your energy. It is better to choose cashews, walnuts, hazelnuts. Excessive consumption is not recommended for people with gastrointestinal diseases.
Meat, eggs
Oatmeal
For a complete energy breakfast, oatmeal with a small amount of raisins or nuts is perfect.
Apples and banana
In addition to vitamins, this fruit contains the substance quercetin or flanovol. It forces the muscles to produce more energy. Bananas contain a large amount of potassium, which is responsible for the nervous system. An eaten banana can energize the body for several hours.
Drugs from the pharmacy that promote wakefulness
You can buy adaptogens at the pharmacy - these are plant origin, helping to counteract external influences, increase stress resistance.
Except vitamin complexes for vigor and energy, of which there are many, among the safe ones natural adaptogens the following herbs:
- Ginseng root– has a stimulating effect during physical and mental stress. The effect of the drug occurs immediately. Before use, you should consult your doctor about the dosage. Ginseng is available in tablets, granules, extracts and tinctures;
- Chinese lemongrass helps relieve fatigue and fills the body with energy. To achieve the desired result, you must take the full course, strictly following the instructions;
- Eleutherococcus can be purchased at the pharmacy in the form of a tincture or extract. Even after one use the tone increases. After full course fatigue decreases;
- Rhodiola rosea also called “golden root”. It is believed that this is an alternative to anabolic steroids, for active people. Use after reading the instructions, strictly following the recommendations
Consequences of a sleepless night
Anyone feels exhausted after a sleepless night. This is not surprising, because it is violated biological rhythm, and the following violations are also possible:
Poor memory and poor concentration
During sleep, the body cleanses itself of harmful substances accumulated during the day. Therefore, due to a sleepless night, the cleansing process is disrupted. Scientists compare the effects of a night without sleep to a concussion. Same symptoms: tinnitus, dizziness, nausea, loss of concentration.
High stress levels
After several nights without sleep, the human body experiences stress. If there is no normal rest, then you can get high level stress. In this state, a person becomes irritable, a feeling appears constant fatigue, sleep disappears. Such a person is deprived of pleasure; he does not even notice the good things that happen around him.
Weakened immune system
Consequently constant lack of sleep – weak immunity, a person often gets sick, there is a feeling of constant fatigue and overwork. Therefore, if you haven't slept all night, it is important not only to know how to stay awake, but also how to recover from a sleepless night.
At night, the human body recovers after working day, cleansing of cells and tissues occurs. Getting adequate sleep is incredibly important for normal functioning all human organs.
If you sometimes have to work at night, it is important to know how to recover and not neglect the advice of medical specialists. It is necessary to remember negative impact lack of sleep. You should take care of your body, because good sleep for him this is the main thing.
Useful videos on how to fight sleep
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 take ten minutes to regain some strength. According to scientists, such a short sleep can also be beneficial and partially restore energy. In any case, you will feel somewhat better than if you had not slept at all. 2. Without getting out of bed (if you still happen to get there), do the “scissors” and “bicycle” exercises. This will ensure a rush of blood to the limbs and it will be much easier to rise. Inhale any citrus aroma from essential oils several times (in especially severe cases - ammonia), then accept cold shower. This will speed up metabolic processes, and you will feel a surge of strength.
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 get some 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.
Can a person survive without sleep? Maybe, but not for long. It is impossible to completely get rid of this habit. Sleep is important for restoring the nervous system, a kind of “reboot” of the brain. On average, experts recommend sleeping at least 7-8 hours a day. In this mode, the body has time to recover and gain strength for the new day.
But life is life. And almost every person has situations when the cherished 7-8 hours of sleep remain an unattainable dream. And sometimes there is a need to spend the night without sleep. And here the question comes to the fore: how to cheer up after a sleepless night? And we will talk about this in more detail in our article. And I would like to immediately warn readers: we're talking about about a kind of extreme situation for the body, in which there is no room for experimentation. If you don’t know how, for example, coffee affects you, we don’t recommend finding out during such a difficult period.
How to not want to sleep after a sleepless night
So the night passed. Morning has come. The body is hinting with all its might that it is time to rest. What to do?
The ideal option is to just go to bed. At least for half an hour. Only sleep can fully restore the body's strength and give vigor for the rest of the day. However, it is not always possible to afford such luxury. Therefore, the task is to stimulate the body and maintain tone throughout the day. The main thing is that this needs to be done as efficiently as possible, but at the same time safe for health.
So, how to cheer up after a sleepless night:
- hygiene procedures;
- physical exercise;
- music;
- food and drinks;
- aromatherapy;
- activity during the day.
Now in more detail about each of the methods.
Air and water
The simplest thing you can do to ward off sleep is to wash your face with cool water. It gives great energy, but the effect does not last long.
If time permits, it is better to take a shower. In this case, you can use a refreshing shower gel, for example with menthol or citrus. Fortunately, there is more than enough choice today.
It's definitely worth getting some fresh air. If possible, you can go outside or at least onto the balcony. There is no way to simply ventilate the room. Fresh air is rich in oxygen, which has a beneficial effect on the functioning of the brain, which ultimately “agrees” to work for some more time.
If your health allows and you have a positive experience, a cold or contrast shower (which is best completed with a cold phase to consolidate the effect), wiping (including with snow), and dousing with cold water will help. These procedures provide a kind of shock to the body, forcing it to use hidden reserves and ignore fatigue.
Exercise stress
Physical exercise after a sleepless night is a good way to cheer up and encourage your body to continue working as usual. The main thing here is not to overdo it. The main goal is to stimulate the body, and not to set new records.
Regular morning exercises- this is what you need to do first after a sleepless night. Exercise perfectly warms up the muscles and increases their tone. A walk in the fresh air will also give you strength. Or better yet, go for a run.
If you have the opportunity to swim in the pool in the morning, it is better not to put it off until later. Swimming is both exercise stress, And water procedure. And the road to the pool and back is, after all, a walk in the fresh air.
By the way, the adrenaline rush relieves drowsiness well. However, we do not recommend engaging in extreme sports or anything else that will tickle your nerves in this state. Definitely, for these purposes, you should not tease your neighbor’s dog or drive your car aggressively.
Music
Each of us has our own musical preferences. Some compositions invigorate and tone us up, while others, on the contrary, calm us down. If the previous actions are performed while listening to catchy tracks, the efficiency will increase several times.
By the way, when choosing music in this situation, it is better not to experiment by discovering new artists, but to collect a playlist of proven songs that are guaranteed to make the whole body work in time.
Nutrition
Not everyone can boast of an excellent appetite after a night without sleep. Usually, drowsiness, mild nausea and the aftertaste of several cups of coffee drunk during the night do not particularly cause the desire to eat something. However, you must have breakfast. To work all day in “emergency mode,” the body must draw energy from somewhere.
Another question: what to eat for breakfast after a sleepless night to cheer up and not want to sleep even more? There is a simple rule here: more protein and fruits (especially citrus fruits), less fat and sugar. Scrambled eggs with meat are an excellent protein breakfast. Also, fish, legumes, grain porridges, and muesli will work well as a source of protein. Fruit salad or juice is a great addition.
And here fatty foods It is advisable to avoid sweets. After these products, drowsiness will only increase, and it will be quite difficult to overcome it.
Beverages
Of course, how to cheer up after a sleepless night without coffee? It is worth considering here that coffee affects all people differently. It invigorates and tones some, while it calms and relaxes others. This also needs to be taken into account. By the way, the beginning of the second day without sleep is quite a respectful reason increase the dose of coffee by one and a half times.
Also, do not forget that after have a hard day Evening will come, promising the opportunity to go to bed earlier, so it is not advisable to drink coffee in the afternoon. Caffeine takes a long time to leave the body, and this can cause insomnia due to already accumulated fatigue. To maintain tone, you can use green tea.
You should also pay attention to energy drinks. On the one hand, they tone and invigorate thanks to the content large quantity caffeine and sugar. However, this same sugar can cause significant harm to the body. Therefore, we recommend avoiding them.
Aromatherapy
Aromatherapy will be an excellent addition to the already described methods of activating the body after a sleepless night. Mint, menthol, citrus fruits stimulate the nervous system well and put you in a working mood. You can also use essential oils, shampoos and shower gels for this. IN as a last resort Lollipops will also work chewing gum with appropriate taste.
How to stay awake during the day after a sleepless night
Fine. In the morning we cheered up. But there is still a whole day ahead, and the desire to get at least a little sleep will return more than once. If it is not possible to allocate at least 15-20 minutes for a short nap, then you will have to continue to adjust your body. For this, the same methods apply as in the morning. Periodic breaks for physical exercise, walks, washing, coffee. The same principles apply to nutrition with only one caveat: it is better to eat more often, but in small portions. Firstly, in this mode you can protect yourself from overeating (and overeating will cause such drowsiness that it will simply be pointless to fight it). Secondly, constant feeling mild hunger sobers up the body and makes it work more efficiently. But this is what we need?
By the way, being passionate about the task at hand also delays sleep well and makes the body work more efficiently. We must try to find positive sides in the process of solving a given problem. It is also important not to relax during the day. You need to constantly occupy yourself with performing certain actions, resolving issues, and so on. Active work brain will help drive away drowsiness.
By following our advice, you can not only understand how to cheer up after a sleepless night, but also how to maintain this state for the whole day. Of course, after such a “marathon” you need to get a good night’s sleep, because after the second such night it will be much more difficult to tone up your body. In order to go to bed earlier in the evening after a hard day, you can take a soothing bath, listen to calm music, you can turn on some calm movie or just TV. This will help relax the nervous system and immerse yourself in a strong and healthy sleep. Because there is no better way to recover from a sleepless night than to make up for lost sleep time.
At the end of each month at work, you have to work hard, even at night, in order to receive the long-awaited bonus and submit the monthly report. From year to year night work brings more and more discomfort, and the next day you really want to sleep, but you really want to do everything in time, to realize your plans. Whether there is a effective ways How to cheer up if you haven't slept all night, feeling great the whole next day? Maxim V., 27 years old
Throughout a person's life The biological clock are constantly changing. If as a teenager you could surf the Internet all night long, chat with friends until the morning, go to nightclubs and feel great the next day, then with age, the body’s priorities are aligned in favor of a healthy night’s sleep. A person gains responsibility, his life plans and worldview change.
At night, the body restores strength for the next day, in this natural feature any person. Activity at night is an unnatural state, so the body resists such wakefulness in every possible way; you really want to sleep. There is nothing wrong with occasional sleep deprivation, but if this condition is frequent, the body reacts to inadequate sleep with emotional and mental disorders, diseases of the nervous system, insomnia, decreased immunity, diseases of many internal organs and systems.
Ways to quickly cheer up
To improve performance, experts recommend resorting to the following effective methods.
Shower and coolness
A contrast shower helps not only to cheer up, but also to activate the nervous system, improve lymph flow, and normalize metabolic processes. The shower must begin with warm water, and finish cool. Showering too cold can cause a cold. The body must be thoroughly dried with a towel, this will normalize blood flow. You should go out into a cool, but not cold, room that can be pre-ventilated.
Yoga exercises
An exercise in Hatha yoga to relieve tension and excessive sleepiness is called Kapalbhati. You need to sit comfortably, keeping your back straight. Then you should take a deep breath and exhale noisily through your nasal passages. Inhalations should be done spontaneously, but exhalations should be deliberate and deep. Such breathing exercises affects a special pineal gland (epiphysis) - a segment of the brain responsible for the rhythm of wakefulness and sleep.
Bright light, uncomfortable conditions
At work, you need to choose a hard chair, turn on bright lights, ensure an influx of fresh air. If you have a soft chair, the temptation to sit comfortably and fall asleep will always prevail. Bright lighting will allow you to give the brain a signal about the onset of the working day, the coolness will provoke an increase in blood flow, energy costs for thermoregulation.
Physical activity
Morning jogging, gymnastics, intense exercises at home - all this helps to speed up the blood, provide for organs and tissues necessary nutrition, oxygen. According to some studies, 20 minutes of intense walking gives strength to almost 2.5 hours of routine work.
Breakfast
In the morning you should not remain hungry or oversaturate your body with sausages, bread, meat products. Ryazhenka, kefir, fruits, vegetables, hot are suitable. You can eat a bar of dark chocolate, hazelnut kernels or walnuts.
Mint
Peppermint candies, gum, leaves peppermint are natural. The process of chewing activates the brain and concentrates attention. Mint stimulates the appetite, which also contributes to the vigor of the body.
Morning sex
During sexual intercourse, the hormones oxytocin and serotonin are synthesized, which contribute to active work, normalize general health, eliminate headache. Such sex should be with a loved one with a short foreplay. Your mood for the whole day will improve significantly.
Acupuncture massage
Targeted effects on individual points will help influence sleep and energy receptors. You can rub your ears, palms, feet, temples and nose. It is on these parts of the body that nerve endings, which invigorate during impending drowsiness.
Aromatherapy
Citrus scents, mint, and rosemary activate attention, vigor and a sense of confidence. Bergamot scent essential oil Provides the body with a positive charge and energy for the whole day. Citrus oils not only give cheerfulness, but also stabilize the functioning of the nervous system.
All these methods are effective if you have to spend one sleepless night.
No methods can cheer you up if a person has not slept for more than two nights in a row. Such wear and tear on the body can lead to emotional breakdown, nervous disorders, serious violations from the epigastric organs, blood vessels and heart.
What to do if you need to drive?
If you need to drive after a sleepless night, it is better to call a taxi or use public transport. This will reduce the risks of emergency situations with the most negative consequences for the driver himself and those around him. If there are no other options, then you should know how to cheer up while driving:
stops every 30 minutes;
constant chewing (raisins, peanuts, shelled seeds);
air conditioning turned on or windows open.
If it is possible to avoid driving yourself, it is better to do just that.
How to cheer up at work if you feel sleepy?
Many people mistakenly believe that coffee invigorates and normalizes the condition for the whole day. Medicine classifies this thesis as mythical. Studies have proven that the best activator vitality and vigor is green tea. Caffeine changes the parameters of blood pressure, pulse, and heartbeat. After green tea effective drinks are:
cocoa with orange juice:
fresh juices;
grapefruit juice with mint;
carrot juice with cream and ginger.
It is important to choose the right types of tea, avoiding those that lower blood pressure too much. High-quality varieties will provide not only a boost of energy, but also give health to the body.
You cannot take energy drinks, a cocktail of cool coffee and Coca-Cola, alcoholic drinks, or use medications containing adrenaline. All these measures can dramatically worsen a person’s condition, even to the point of unpredictable consequences against the background of a tired body. After a working day, it is very important to go to bed early and have a good rest.
Save:Are experiencing acute shortage time and try to solve the problem different ways. Some people are cutting back on the hours they spend on their favorite friends and hobbies, while others are thinking: “What if I don’t sleep all night?” What will happen in this case, we will consider further.
Duration of healthy sleep
First of all, let's remember how long healthy sleep should last. For an adult, its duration is 6-8 hours, but it all depends on the characteristics of the body. There are also people for whom a 5-hour rest is enough. Children tend to sleep longer, but the amount of sleep decreases with age.
Reasons for not getting enough sleep at night
1. Physiological characteristics.
Thus, lack of night rest can really become a serious problem for the body. Insomnia will definitely affect a person's health. It’s better not to test your strength, not to ask the question: “What will happen if you don’t sleep all night?” - and allocate enough time for regular sleep at the prescribed hours.
