How to wake up if you don't get enough sleep. Your libido is dropping

In the modern world, people have to work too much, and some also have to run a household, while they need to have time to put themselves in order and get enough sleep. Unfortunately, it takes too little time to sleep. Many people prefer to drink large amounts of coffee to solve this problem, and some even use energy drinks.

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

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

Here are some options for awakening and cheerfulness.

You will need:

How to drink coffee to cheer up

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

Indeed, coffee is a great helper in the fight against sleep, but for it to really help, you need to use it correctly. It has long been proven that if you drink a cup of coffee and immediately lie down and relax, take a nap, then the desire to sleep will immediately disappear. Use an alarm clock. Set the alarm after about 15-20 minutes and try to get some naps. After waking up, you will feel like never before, cheerful and energetic.

A similar 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 a deep sleep phase, of course, if you do not forget to set an alarm. Previously drunk coffee will not let you fall asleep quickly and in a period of 15-20 minutes you will be in the light sleep phasewhen it is easiest to wake up.

Where else is caffeine found?

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

• chocolate - a 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 the 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 in the afternoon to fall asleep quickly in the evening.

afternoon nap

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

There is a theory that after dinner you need to lie down 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 such an opportunity, then be sure to use it. However, if you always have a desire to sleep at lunchtime, then you should think about it, because it can even be chronic sleep deprivation or the night sleep cycle can be disrupted.

Bright light

The most suitable way for most people is bright light. It so happened that the body begins to fall asleep in the dark, but if you turn on a bright light in the room, then the dream will take off as if by magic. This method has already been proven.

Weather permitting, take a walk during your lunch break. Bright street light will also do you good.

Proper nutrition

How to cheer yourself up has already become clear, but how to avoid cases when there is a huge desire to sleep? As strange as it may sound, you need to eat less. The body spends a lot of energy digesting food. The more a person eats, the more energy is 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 a hearty lunch to a light snack.

Conclusion

Conclusion

Perhaps this is one of the most optimal and proven options that will help you cheer up a little. However, do not get carried away, because sleep patterns may be disturbed. In such cases, there is little that can help. It is better to stick to the general regimen and go to bed at the same time, then the feeling of fatigue will appear much less often and in the late afternoon. Well, coffee and employment will help you cheer up at work - these are some of the best options.

How hard it is sometimes to wake up. And with lack of sleep doubly so. What to do in order to quickly and effectively join a new day after a sleepless night? The experts told us about it.

“To begin with, let's figure out what happens in a dream and what we lose when we lack sleep,” says Tatyana Maikova, neuropathologist, head of the Headache medical network, a member of the European Headache Federation. - During high-quality sleep, certain substances are produced in the body and processes occur that make a person's life activity active, full-fledged during the day, and, importantly, he achieves this without strain. That is, he does not have to use a second wind, the resources of which are not unlimited. Life in the super-effort regime leads to various kinds of disorders, disorders and diseases. It is only a matter of time and the initial level of health.

So, in a dream, the brain processes information received during the day, forms long-term and short-term memory. Also in a dream, the brain evaluates emotional experiences, their realization takes place and reconciliation occurs. If sleep is disturbed or not enough, then a person loses the opportunity to critically, pragmatically and balancedly resolve issues during the day.

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

Or, for example, melatonin. This hormone is produced only during sleep, moreover, a full one: 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 the functions of the immune system, works as an antioxidant, regulates the functioning of brain cells and the functioning of the reproductive system.

There is no proper sleep - there is a whole cascade of disorders in the body. And that's just because of one hormone! And how many other substances are not produced and how many more processes are not performed if a person does not get enough sleep! That's why it's so important to improve sleep in general."

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

SET THE ALARM 20 MINUTES EARLY

“Lack of sleep is already stress, and if you are also going to literally run around the apartment and look at your watch every second, you will introduce the body into even more stress. And the result of extreme stress is always apathy, which you will definitely feel as soon as you run into the office, - says Yuliya Sharupich, a cardiologist of the highest category of the KNP "CDC of the Shevchenkovsky District". - Therefore, if you know that the night will not be very good today, set an 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 WAKEING - 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 the stress from lack of sleep will decrease. And bright lighting will turn on the hormonal system, thus reducing lethargy, ”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 the gastrointestinal tract and increase intestinal motility,” says Lyudmila Denisenko, an independent nutritionist, a member of the European Association for the Study of Obesity. “And then pour water from head to toe at room temperature - a cold shock will wake up the body as a whole.”

RELAX YOUR NERVOUS SYSTEM

“In regular exercises, be sure to include exercises to relax the spine,” advises therapist Olga Opanasyuk, head physician of the Harmony Center for Folk and Traditional Oriental Medicine. - On the one hand, lack of sleep causes muscle tension, on the other hand, muscle tension leads to nervousness and generally impairs the functioning of the autonomic system, which is already disturbed due to lack of sleep.

All this is manifested by lethargy and a heavy head in the morning. Therefore, at the end of the charge, do twisting of all parts of the spine. For the cervical region: turn your head all the way to the right and count to 50. Now also to the left. Then obliquely to the right-up and to the left-up. And in conclusion, on an oblique right-down and left-down.

Each time, linger in position for a count of 50. For the thoracic region: put your hands behind your head. Turn the body all the way to the right to 50, to the left - up to 50, bend back 45 degrees and linger for a count of 50, the same for 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 tear your back off the floor.

FOR BREAKFAST - ANIMAL PROTEIN

“With lack of sleep, as a rule, you don’t want to eat. But breakfast is a must. Otherwise, after an hour or two you will feel even more tired and overwhelmed, - advises Tatiana Maykova. - The fact is that in order to maintain life 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 decline in strength.

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

REPLACE COFFEE WITH MINT TEA

“Replace green, black tea or coffee with mint or lemon balm tea,” recommends Tatyana Maykova. - A burst of energy, of course, can be obtained with the help of caffeine. But the effect will be short-lived and not harmless. Indeed, after the maximum excitation from caffeine, inhibition occurs. A person, as a rule, reaches for a new portion of stimulants: he gets a surge and again a breakdown.

With regular invigoration with tea, coffee and alcohol, the situation eventually becomes closed. Since life in the “above” mode, on the one hand, requires ever greater doses of stimulants, on the other hand, it causes deterioration in performance, memory and sleep disorders due to chronic overexcitation, and the circle closes.

Since there is a chronic lack of sleep. Teas made from mint or lemon balm, on the contrary, give a surge of strength, and for a long time, because they calm nervous system and it 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 afforded by people who get enough sleep and only sometimes.

AT LEAST HALFWAY TO WORK - ON WALK

“Our nervous system works by two mechanisms: excitation and inhibition. When she is healthy, she is very mobile and correctly gives out certain reactions depending on the situation. But when her 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 adjust the reactions of inhibition and excitation are moderate physical activity. These, in particular, are hiking. Therefore, walk at least half the way to work.

LIE WITH EYES CLOSED FOR LUNCH

During the day, at every opportunity (for example, at lunchtime), lie down with your eyes closed for 15 minutes. The meaning and principle of operation of this advice is that, on the one hand, in this way you will save forces that are already in short supply with lack of sleep, on the other hand, you will gain them, since calming allows the nervous system to start excitation reactions without harming itself.

On the day when you do not get 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 THE EYES: PEPPERMINT ICE AND FACE FITNESS

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

PERSONAL EXPERIENCE

Anastasia Prikhodko, singer:

“Oh yes, sleep deprivation. I know, alas, what it is. Especially now, when I constantly give charity concerts in the ATO zone. And I bring myself into tone as follows. I set my 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 to gather at a pace, it's terribly annoying for me. In addition, I have time to tidy up a face that, if you don’t get enough sleep, you yourself know what it looks like.

After waking up, I drink a large glass of cold water. And by the way, since it became my habit, I forgot what a sore throat is. Then I have breakfast: I like cheesecakes or potato pancakes and I always eat a fresh “vitamin” - an apple, grapefruit or orange, and then I go to a hot bath. There I read news, fresh gossip. Reading draws me into the day ahead. Especially some nonsense about me invigorates me. Invigorates, paradoxically it sounds, and the hot water itself.

After a bath, I like to lie on the couch, put my feet up on the 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. “Little sleep is my old habit. What helps me turn on? I think the most important thing is that my wife and I (she is also a guide with 23 years of experience) eat everything natural - only what we ourselves have grown. I don't remember the last time I was in a supermarket. I am sure that the fact that we do not poison ourselves with all sorts of harmful additives helps us to wake up effortlessly even with such a mode of life, since natural provides vitality».

Vlad Vorona, Kyiv taxi driver:

“The use of energy drinks is prohibited by virtue of our profession. The most I drink is coffee. With lack of sleep, and they are frequent, I put more sugar: so the head starts to work faster. I definitely do exercises in the morning, because the back is the most vulnerable place for taxi drivers. If you don’t knead it well, then you feel overwhelmed all day later. And the work of a taxi driver is such that the brain performs many tasks at the same time, utmost care is required. Therefore, another way to turn on a new day is to simply start working.

In this 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 them. So, what should not be done in the morning if you do not get enough sleep?

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

Drink popular energy drinks

If you didn’t manage to get enough sleep and properly rest at night, and in the morning you have to work at your usual pace, then you can take a break and drink a cup of strong coffee or a soft drink, however, in no case do not buy "energy drinks", which 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 have a negative impact on your health.

Refuse 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 a violation of blood sugar levels and a rapid heartbeat lead to the fact that you feel tired and overwhelmed all day and you begin to fall asleep at the most unexpected and inconvenient moment.

The best advice in this case is to take some time to exercise., paying special attention to the implementation of cardio exercises (special exercises to strengthen the heart), because they help 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, bright and blue, then choose one point on it and stop looking at it for a few minutes. This simple method is actually very effective, because it causes some biochemical reaction, which reduces the production of melatonin, the hormone that causes drowsiness.

Sleep more than 15 minutes during the day

For those who spent a sleepless night, it is recommended to drink a cup of strong in the morning and then take a little 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 after 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 do not manage to get enough sleep at night, the next morning we do not look very attractive: a person with pale skin and swollen, reddened eyes looks at us from the mirror. This is due to the fact that usually a large amount of toxins are released through the sweat glands during the night. But, if your body does not have enough sleep and rest, the work of cells is disrupted and their functions that they usually perform during sleep are disrupted. Still, you can't cover your face with tons of make-up, because artificial cosmetics may improve your appearance, but will not benefit your health. We advise you to try to solve the problem with the appearance in a natural way.

For example, turn to natural-based exfoliations, because they will not only help you freshen up your face, but also restore and improve blood circulation. If you have “bruises” under your eyes, use a special emollient cream or apply warm chamomile compresses to swollen areas. And try not to overdo the make-up.

Do not 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, experience problems with memory and concentration. This will also affect your appearance: if you often lack sleep and suffer from insomnia at night, you will constantly look tired, pale, with noticeable circles under your eyes. In addition, the fact is known that sleep deprived 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 life; If you are familiar with the problem of insomnia and lack of sleep, try to solve it as soon as possible!

We have selected 10 tips for you that will allow you to quickly recover.

Sleep deprivation was often used as a form of torture. This can really negatively affect the functioning of the whole organism, in particular, the functioning of the brain. A sleepy person is like a drunk: he thinks for a long time and does not remember well. This condition is very dangerous, especially if you are engaged in work that requires serious concentration. So, here are the rules of conduct for those who do not get enough sleep.

Do not drive under any circumstances! According to EU experts, 30% of all fatal accidents were caused by drivers who fell asleep at the wheel. The monotonous road, monotonous movements, warm air in the cabin are downright lulling on the road. Park 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. Wake up your brain and it will help you wake up. The biological clock will give a small charge of vivacity at about 10 am and at 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. A full sleep cycle lasts an hour and a half. During the night you go through several such cycles, and if you manage to snatch time for at least one cycle, then you will immediately feel a surge of vigor and will be able to continue working.

Take a nap for 10 minutes. Try breaking up your day into several ten-minute breaks and taking some naps. During this period, the brain will go into slow sleep, and you will feel a surge of energy after you wake up. But do not get carried away with breaks: if 10 minutes turn into 40 minutes, then due to sleep inertia, you will feel tired.

Warm up. Go for a run or exercise. This will increase blood flow to the brain. Sit straight at the table. By bending over, you will get 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.

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

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

Have a bite. Eat something light like yogurt or an apple. This will help you keep your blood sugar levels stable. Do not fill your stomach with fatty foods: it will take a lot of effort to digest it, and you will want to sleep. Give up 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 a lot of gum and chew it like your quarterly bonus depends on it.