Didn't get enough sleep at work. After waking up - a lot of light and rhythmic music

Late at night, which flies by instantly, and now it's already morning. And few people feel fresh and full of energy at the moment of awakening. However, everything is possible. And in this case too. You just need to know about some secrets and follow some simple recommendations.

Compliance with the regime

This is probably the most difficult moment for everyone. But mandatory. So how do you wake up refreshed in the morning? It is important to follow the regime. It can be different for everyone, individual, but stable. And of course, sleep should be limited. You do not need to stay in bliss for half a day, but you should not limit yourself to a couple of hours of sleep. You can go to bed at midnight and wake up at 7:00. By following this particular regimen, it will be possible to accustom your body to regular rises and falling asleep. In other words, a kind of habit will develop. And the person will feel how easy it is for him to wake up, even without an alarm clock.

You also need to know that minimal amount sleep should be 6 hours. And it is better not to fall asleep later than midnight with active daily activities. Otherwise, there is a high probability of feeling overwhelmed in the morning.

Simple but effective methods

Talking about how to wake up in the morning vigorous, it is impossible not to note three more good recommendations, the implementation of which does not require much effort.

So, the first moment - you need to set the correct melody for the alarm clock. Dull, melodic motifs are categorically not suitable. Many say that it is supposedly more convenient to wake up under such ones - slowly, gradually. But actually it is not. Firstly, such melodies can only cause a gloomy morning mood and remind them that the person still has to work all day. Secondly, under them you can simply oversleep everything. But an energetic melody or a favorite announcer from an FM station, which will be automatically “turned on” by a radio alarm clock at the appointed time, can charge you with a good mood.

As soon as you open your eyes, you should drink a glass of water. It can be put next to the bed before going to bed, in advance. Everyone knows that water tones and awakens digestion. And of course, it will not be superfluous cold and hot shower. The final awakening will come immediately after the completion of the procedure.

advance preparation

It is even surprising how urgent is the question of how to wake up in the morning cheerful and in a good mood. This worries many. But in fact, everything is simple. Enough to prepare for tomorrow in advance.

You need to plan everything. Write each case on paper. And it is better to have a separate notebook for such plans. And if some problem worries, it must also be brought there, describing it in detail. Perhaps, in the process of presentation, the thought of solving it will come to mind. But at least you can get rid of annoying thoughts. And to fall asleep even easier, you can open the window in the ventilation mode. It is easier for an organism saturated with oxygen to wake up. And a person, having opened his eyes in the morning, will remember that everything has already been planned and thought out for him. And he will only have breakfast and go to carry out the planned tasks.

Massage

So, in principle, it is clear what needs to be done after getting out of bed to improve your condition. But is it possible to take any action while still in bed? Definitely. How to wake up refreshed in the morning? It is enough to make yourself a light self-massage of the hands. Lying in bed, you need to stretch your joints. With movements that are more like trying to pull a narrow glove on your hand.

Then you need to pay attention back sides brushes. Rubbing is the best way. In a similar way, you need to stretch the part from the wrist to the elbow. But it is not necessary to affect the joint directly.

AND final stage- massaging each finger separately. They must be kneaded, starting from the very tip to the base. The fact is that a lot of reflex points are concentrated on the hands, which, during their stimulation, send signals to the brain. This process is hidden from human eyes, but it affects the awakening mainly.

Psychological attitude

It will help you wake up in the morning. How do most people usually go to bed? With thoughts that tomorrow you need to go to work again, endure the boss, subordinates, make a report, fill out papers. And this is wrong. Even if it really is.

It is very important to lie down with pleasant thoughts. And better - in anticipation of something good. And it could be anything. And it would be nice not to invent this moment, but to arrange it. For example, buy yourself a piece of your favorite cake for breakfast in the evening and wake up with the thought of a delicious meal. Or plan the evening of the next day, promising yourself to arrange a movie show with pizza and a loved one / friend / girlfriend. So the day goes by faster. In general, you can think of something. In this case, fantasy is limited only by the breadth of interests.

Time calculation

Here is another point regarding how to wake up in the morning cheerful, and it lies in the planning of precious minutes. Many people paint almost every second - for breakfast, coffee, washing, making the bed, in order to meet strictly defined limits. Just to get some sleep. But it's not right. How to wake up refreshed in the morning? You need to avoid the fuss and feel free. It is better to get up 15-20 minutes earlier, but do not rush anywhere. Morning preparation for a new day should be measured. Without looking back at the clock, so that everything is in time and not late. And then lifting will cease to be associated with stress.

And yet, having opened your eyes, you can’t give up slack with a caveat, a la “five more minutes”. In this case, the body will again fall into deep dream. And then awakening will be even more difficult. It is better to lie in bed for these five minutes and think about the future day, remember your plan outlined in the notorious notebook, dream about a good coming evening. And after that, get up with ease in the body and a smile on your face.

If the dream was short

Most often, the question regarding how to wake up cheerfully in the morning is asked by people who devote little time to nighttime rest and body recovery. Well, many of the above methods are universal and in this case are also suitable. But even here there are some peculiarities.

First, you need to eat well. The car does not move when there is no fuel in the fuel tank. The same goes for human body. Fresh citruses activate brain activity, sweet coffee with cream invigorates, and the high-calorie main dish will give a feeling of satiety.

By the way, about the great tonic drink. Coffee not only awakens, but also provides positive impact on the brain due to the caffeine it contains.

And before eating, light exercises will not hurt. A few squats, active turns of the body, push-ups - and a person will feel a clear surge of strength. After all, these simple loads are enough for the central nervous system to activate. And it is desirable to do all this with open windows and bright natural light.

Motivation

There is one more piece of advice on how to wake up in the morning refreshed if you sleep little. And it consists in the following: you need to motivate yourself. Self-hypnosis is very in an efficient way. You can try to convince yourself that only those people who have nothing to do sleep for a long time. Or, for example, calculate how many hours you have to lose per year, if you allocate for night rest too much time. For example, if you sleep not 8, but 7 hours a day, you will save as much as 372 hours per year! And this is 15.5 days per year. This time can be set aside for something useful or interesting. Dedicate it to learning a language, for example, or studying in gym. In general, you can dream up, but the most important thing is to come to such an awareness. And after that, the question of how to get up in the morning cheerful will cease to be relevant. In any case, he will be less worried.

Finally

And a couple more points worth noting with attention, talking about how to wake up in the morning cheerful. There is one tricky way by which you can "deceive" your brain. The fact is that caffeine begins to act after 30-40 minutes. This can be confirmed by every person who drinks this drink. Therefore, it is better to set an alarm clock earlier, for those same 30-40 minutes, open your eyes and drink a cup of espresso brewed in advance in the evening. Then put your head back on the pillow and fall asleep safely. Half an hour later, the caffeine will work, the newly wound alarm clock will sound, and the person will get up with amazing ease in the body and clear head. Here, in principle, how to wake up cheerfully in the morning. How emergency measure may come up. But it shouldn't be abused. Still, it is better to observe the regimen and use the methods previously given as an example.

Health

Full sleep we need in order to carry out daily activities, and lack of sleep threatens us with diabetes, cardiovascular disease, obesity and depression.

Doctors advise sleeping from 7 to 9 hours a day, but with a busy work schedule, often about strong and healthy sleep you just have to dream. What to do if you do not get enough sleep, there is still a whole day of work ahead? Here are some tips on how to stay active and alert.

1. Fill up on food

Just like a car, we need fuel to run. healthy and nutritious breakfast, lunch and dinner will supply the body enough nutrients and keep you awake. So, for example, an apple that contains only 10 grams of sugar, which we burn for a long time, increases energy levels. You can also include in your diet other fruits, grain products and proteins that contain amino acids and make us more energetic.

But what you should not eat is a hearty lunch, rich in proteins, fats and starches. It takes a lot of energy from us to digest.

2. Go for a run

Experts recommend going for a morning run, as it helps release endorphins, natural painkillers. It also makes us more energetic and strengthens the heart. Generally physical exercise are a good remedy to improve mood. However, exercising intensely at low energy levels can make you even more lethargic, so it's worth limiting your exercise.

3. Drink coffee

Caffeine, present in coffee, tea, chocolate, some drinks and medicines, affects metabolism by stimulating the central nervous system. It increases our alertness and activity level.

However, consumption is too a large number caffeine can cause withdrawal symptoms such as jitteriness and dizziness. Also remember that our body absorbs caffeine as quickly as it excretes it. After 8-20 hours, 75 percent of the caffeine is already out of your system.

4. More light

Light receptors in the eyes keep us awake and help us fall asleep when it gets dark. We are biologically programmed to get up at sunrise. However, while our body does not distinguish between natural and artificial light so well. Maintaining indoor lighting helps us stay awake.

5. Take a break

If you have to do monotonous work for a while and you start to fall asleep, take a break and do something completely different. The brain needs novelty. By pausing and then returning to your day-to-day business, you can look at everything with a fresher eye.

6. Be in constant motion

If you start to feel sleepy, get up and start moving. Cavemen did not move only in one case - when they went to bed. When you sit at the computer for hours, then at one moment you will begin to overtake drowsiness. So get up and remind yourself that sleep is still a long way off.

7. Restorative sleep

You can't get back to working condition? It is best to set aside 20-30 minutes for a little nap at lunchtime. If you sleep less than 30 minutes, then you stay in the first two stages of sleep, which increases cognitive function and makes you more rested.

However, it is best to set an alarm so as not to oversleep longer than expected, because after a lunchtime nap that lasts more than half an hour, a state of lethargy begins to arise, intelligence decreases, and you have an increasing desire to sleep further.

Hello! Today in the article you will learn how and what to do if you are not get enough sleep what are the ways and methods to solve this problem. By applying the tips mentioned below, you can sleep faster for a short time and no longer have such problems.

I can't sleep, what should I do?

What to do if you don't get enough sleep?

First of all, you need to understand the reasons why this is happening. Usually people feel sleepy during the day because they didn't get enough sleep, or they got enough sleep but didn't get enough sleep. Drowsiness also manifests itself in the case of psychological avoidance of responsibility. Very rarely, a person cannot sleep due to a developing severe illness. In this case, it is necessary to consult a specialist and identify the disease. But, most often, still broken and sleepy state- it's sleep deprivation.

So here are some reasons why you can't get enough sleep :

One of the most common reasons is blues, boredom, depression, i.e. The reason lies in the psychological state of a person. In a dream, problems disappear, they are gone, there is nothing to worry about. That is why, if there is a problem, a person at an unconscious level wants to sleep. Without solving the problem immediately, it appears constant feeling drowsiness. What to do if you do not get enough sleep in a similar situation?

Solve the problem of. You can solve it both on your own and with the help of others. If the problem concerns psychological state, then you can refer to psychologist . If the problem is not solved, then drowsiness is unlikely to go away on its own.

Drowsiness may be side effect many medicines. If you can't get enough sleep and constantly feel sleepy and tired, then carefully read the instructions for the medicines that you use. If this is the reason, then an alternative to the medications taken should be found, if possible. Find out: .

“I can’t get enough sleep, I constantly want to sleep” - such complaints are addressed to doctors by people who have a deterioration in their condition thyroid gland. Her condition may worsen with age, or from malnutrition. Depends on the good functioning of the thyroid gland hormonal level in the human body, including the level of hormones that are responsible for alertness and activity. In this case, a person cannot overcome his drowsiness, no matter how hard he tries. In this case, you only need to put the thyroid gland in order.

Brain injury can also cause drowsiness. It happens that a person hits his head and forgets about this incident. And then he notices that can't sleep and wants to sleep all the time. In this case, you need to consult a doctor so that the treatment takes place under the strict supervision of a specialist.

Drowsiness can also be a symptom of certain diseases, such as kidney disease, liver disease, infection. If something is wrong with the body, then it always lets you know about it, so causeless drowsiness should not be ignored.

If we are talking not about diseases, but still about improper or insufficient sleep, then you need to take care of the quality of sleep.

Some tips on what to do if you do not get enough sleep :

The bed should only be for sleeping. You need to stay awake on the couch or at the table. This is necessary in order to create initiative - the bed is a dream.

Insomnia torments those who think a lot, respectively, thoughts arise in those who do not sleep. To prevent such a thing from happening vicious circle. You need to relax a few minutes before bedtime and try not to think about anything.

Before going to bed, try not to eat anything, at least two hours. Otherwise, the body will be engaged in the digestion of food, and not setting up for productive sleep.

Good sleep is promoted not only by a comfortable bed, but also cool room. Low temperatures soothe and favorably affect a good sleep.

Sleepneed in full darkness and silence. Nothing should flash, sparkle, burn, play, talk in the room. Complete silence and darkness is a guarantee fast falling asleep And good night.

If for a long time can't sleep then get up, walk around a bit. Drink a glass of cool water, and you can go to bed in 20-30 minutes. At this time, try not to occupy yourself with things that would strain your brain and provoke a violent stream of thoughts.

Go to bed on time, sleep at least 8 hours a day at night, follow the above tips and then you will forget that you do not get enough sleep.

psycho- olog. ru

After sleepless night I don't want to go for a run or go to the gym. But that is exactly what needs to be done. From physical activity the heart rate increases. This is followed by the release of serotonin, a neurotransmitter that good mood. You will feel more energized and it will be easier for you to work.

If there is no time for a morning workout, move more during the day. Set a reminder on your phone and do 20 jumps or squats every hour. Even after these, you will feel more cheerful.

2. Don't obsess over sleep deprivation

Thinking about a bad night will make you even more tired. Go about your business and don't think about how little sleep you got. Otherwise you will have all day Bad mood. And this will further reduce productivity.

When you start discussing your lack of sleep with a colleague or mentally with yourself, stop. Do deep breath and switch to something that needs your attention.

3. Limit yourself to three tasks per day

It is unlikely that you will be able to do everything qualitatively when you do not get enough sleep. Choose the three most important tasks that cannot be postponed. Do them in the morning, while there is still an effect from the morning workout or coffee. In this state, the first two hours after waking up are usually the most productive.

Do not put off important things for the second half of the day. Afternoon will not let you perform them well.

4. Eat a healthy breakfast

When you don't get enough sleep, you want to eat something sweet. It seems to cheer up and energize. Yes, a chocolate bar or donut will cheer you up. But a drop in blood sugar levels, and with it a breakdown, will not keep you waiting. You are not working at full capacity anyway. Don't undermine your productivity further.

For breakfast, you need a combination of proteins and carbohydrates. For example, eat eggs and toast. Sleep deprivation is similar in effect to hypoglycemia ( reduced level blood glucose). In this case, you need to maintain a constant level of sugar. To do this, eat.

5. Drink cold water

Drinking water is generally useful, and cold water will help you cheer up. This is a small shock to the body. Workout and cold water energize you. You will release endorphins and feel alive.

6. Work outdoors if possible

Surely you have heard that when it is useful to be on fresh air. This rule also applies to ordinary fatigue from lack of sleep. So get outside more often.

Under the influence sunlight Vitamin D is produced in the body. If it is deficient, sleep problems may occur. After a lack of sleep, you need to restart your internal clock and vitamin D will help with that.

7. Don't Overdo Your Caffeine

Don't rely on caffeine as your only source of energy. If you drink too much coffee or tea, concentration, on the contrary, will worsen. You will be nervous and unable to concentrate. So know the measure.

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neurologist, top blogger LJ

Up to 45% of people on Earth suffer from insomnia. If you sleep 8 hours recommended by somnologists, but still feel that you do not get enough sleep, and morning fatigue is your frequent companion, try to get rid of non-obvious reasons bad sleep. Sometimes this is enough to improve the quality of the night's rest and feel much better during the day.

Reason #1: Overeating or hunger

The rule "Do not eat after six in the evening" has long been recognized by nutritionists as obsolete: universal laws about how many hours before bedtime to refrain from eating, simply does not exist.

Somnologists will advise not to eat 3 hours before bedtime, but also not to go to bed hungry. Supporters of daily 16-hour fasting and fans of the theory of autophagy (it consists in the fact that a hungry body “eats up” its diseased cells and thereby reduces the risk of cancer and other ailments) will confidently say that it is enough to limit yourself to lunch, and give dinner to the enemy who does not plan to become a long-liver. Patients with gastroesophageal reflux and pregnant women will confidently tell you that there is nothing worse than a hearty dinner at night, because heartburn and bad dream due to evening excesses are guaranteed.

Only by experience can you determine how comfortable it is for you to go to bed: whether to drink a glass of milk before going to bed, to refrain from eating in evening time or have a hearty dinner under the program " Good night, kids.

Reason #2: Taking Certain Medications

Not only caffeine can disrupt normal falling asleep. There are many other drugs that will give you insomnia.

These are the antipsychotic sulpiride, tranquilizers mezapam and tofisopam, corticosteroid hormones, nootropics, antidepressants with a psychostimulant effect, and even some types of antibiotics. The tranquilizer alprazolam can cause frightening dreams. Phenobarbital, which is in the well-known “heart medicine” Corvalol, acts similarly. Therefore, it is so important to observe the time of taking the drugs indicated in the instructions, and not to drink drugs that have not been recommended by the doctor.

Reason #3: Exercise Before Bed

For some people, going to the gym in the evening ends with a burst of energy after a workout and ... sleepless night. This is due to the activation of the sympathetic nervous system- This structure regulates many processes in the body. When sympathetic system“working to the fullest”, the body perceives this as a signal to wake up and escape: either attack or run, but certainly not relax under a warm blanket.

If you are worried about morning sleepiness, and in the evening you can’t fall asleep on time, try rescheduling your workout in the morning. In the early hours, unfortunately, flexibility is much worse than in the evening, which is why many people do not like to go to the gym in the morning. However, this disadvantage is compensated by the fact that exercising at dawn helps to wake up even more reliably than the usual half-liter cup of coffee.

Reason #4: "light noise"

These are any light sources in the evening that confuse your pineal gland: it perceives nerve impulses from the retina of the eye and is sensitive to the change of day and night. When little light enters the eyes, the production of melatonin, a natural “sleeping pill,” begins to increase. Light from a flashlight that comes through loose curtains, a flickering smartphone screen, or eBook with backlight - all this can reduce the production of melatonin and provide restless sleep with frequent awakenings.

Try to draw the curtains tighter, turn off the night light, do not read from your phone two hours before bedtime. These simple rules help you sleep deeper and more refreshing.

Reason #5: Anxiety and Depressive Disorders

Alas, anxiety and depression are conditions familiar to more than half of the people who live in major cities. And they are not diagnosed often enough: for many years they suffer from obsessive, restless thoughts in the silence of the night, which do not allow them to fall asleep, others cry into the pillow, experiencing incomprehensible longing ... Disruptions in the functioning of the neurotransmitter system of the brain cause anxiety, depression, and sometimes both at once. Deficiency of serotonin, dopamine, deficiency gamma-aminobutyric acid, melatonin - all this leads to sleep disturbance, mood deterioration, increased anxiety and loss of motivation.

That is why insomnia is a reason to see a doctor. Taking sleeping pills is not always the solution to the problem. Sometimes, in order to normalize sleep, it is necessary to overcome anxiety, melancholy, apathy. To this end, the doctor may prescribe antidepressants or other drugs, as well as psychotherapy.

Reason #6: Chronic Illnesses You Don't Know About

Disruption of the thyroid gland, diabetes, "silent" stroke - these are several causes of insomnia, which a person often does not know about. Nasal breathing problems also worsen night sleep. Therefore, visiting a doctor for a variety of reasons unexpectedly helps to get rid of insomnia.

Another common cause of morning fatigue and Bad quality sleep - sleep apnea syndrome in a dream. These are respiratory arrests, which are due to structural features respiratory system, overweight And hereditary features. If untreated, apnea does not just poison the lives of the patient's relatives, because he snores loudly and disturbs the sleep of his family, but at the same time all the neighbors in the area. These short-term pauses in breathing cause changes in the brain, disrupt its work, break the structure of sleep, and impair memory function. And the saddest thing is that sleep apnea increases the risk of strokes. That's why night snoring- this is a reason to contact an ENT doctor and a neurologist-somnologist.

Reason #7: Heat and low humidity

These are two "enemies" of good sleep, which for some reason have been haunting a Russian person since childhood. Kind grandmothers protect the child from any draft, and therefore airing the room is considered a great sin in caring for a baby.

Maximum warmth, sometimes even unbearable heat, on the contrary, is encouraged in every possible way: the branch of Tashkent begins for the baby, as a rule, in the ward of the maternity hospital, continues in kindergarten, well, and then thermoregulation is finally formed and a person gets used to existing in stuffiness

True, his sleep is still often disturbed.

Therefore, one of the golden rules for good sleep is to ventilate the room. The use of a humidifier is another bonus that improves the condition of the mucous membranes and has a positive effect on nasal breathing, which means to provide oxygen to the sleeping brain. This is especially true during the cold season, when central heating and heaters make the air very dry.

Reason #8: Deficiency in Magnesium, Vitamin D, or Other Micronutrients

A sufficient amount of vitamin D ensures the production of melatonin. Anyone get a vitamin D test middle lane, V best case show up bottom line norm, unless the subject is already taking vitamin D as prescribed by a physician. That is why it makes sense to attend to the use of a prophylactic dose - often it helps to unexpectedly solve problems that a person used to consider unsolvable, for example frequent colds, disturbing dream or hair loss.

For vegetarians and vegans, an additional intake of vitamin B12 is relevant, because, contrary to the assurances of sweet-voiced marketers, it vegetable food contained in an almost inaccessible form.

Fanatic supporters healthy lifestyle life with intense training or smokers sometimes helps to improve sleep taking magnesium. This macronutrient is often deficient in diabetics.

Before ordering this or that drug, you need to consult a doctor. Even the most “harmless” pills have contraindications and, without a doctor’s prescription, can seriously harm your health.

Shakespeare said that sleep is "the most delicious meal in an earthly feast." Sometimes it is enough to slightly adjust your lifestyle to make a night's rest full and filling with strength. And if this fails, consult a doctor: perhaps a specialist will help you regain this “gourmet pleasure”.