Everyone has had situations at least once in their life, accompanied by an urgent need to stay awake throughout the night. This is usually due to a large amount of physical or mental work, for which there is not enough time during the day. Knowing how to stay up all night can help you be more productive and get things done on time. Wherein sleepless day will not leave an imprint on the state of health and well-being.
How to stay awake all night and stay awake
The human body obeys biological rhythms. After long-term work it takes time to recover. The body recovers best during a night's sleep. Therefore, in the evening, natural fatigue and drowsiness appear. There are ways to stay awake at night by tricking your rhythms, and they help you stay awake. long time.
About the upcoming sleepless night should be puzzled in the morning. It is advisable to get a good night's sleep the day before. Daytime sleep is encouraged.
It is not recommended to start the day with exercise. They reduce energy reserves.
During night work it is necessary to create the most uncomfortable conditions. There must be factors in the room that prevent you from falling asleep. These include bright light, extraneous sounds, uncomfortable body position, low temperature in room. It is recommended to stay away from comfortable sofas, armchairs and beds.
1 Chewing gum
Energy replenishment is facilitated by the usual chewing gum... It is advisable to pay attention to the mint flavor. Menthol has an invigorating effect on the body, relieving drowsiness and fatigue. The chewing movements of the jaw send a signal to the brain to digest food. This releases insulin, which helps you stay awake at night.
2 Cool
A comfortable room temperature encourages muscle relaxation and helps you fall asleep quickly. To drive away fatigue and drowsiness, cool air should be allowed into the room. Cold has a good tonic effect on the body and adjusts to active physical and thinking activity... In this case, it is important to avoid excessive hypothermia.
3 Physical education
Exercise for vigor helps to disperse the blood and helps to saturate the cells with oxygen. An alternative can be walking on fresh air... It is required to force yourself to perform a set of effective exercises with a frequency of every half hour. Squats, push-ups and light jogging help to banish fatigue.
4 Washing
Washing cold water promotes the development of vigor and increased energy reserves. You should wash your face every 2-3 hours. This method also helps if the room is too hot, reduces the intensity of the headache and drives away drowsiness.
5 Hunger
The feeling of satiety in the stomach is considered a comfortable state conducive to falling asleep quickly. Hunger helps you work longer than usual. It is believed that at empty stomach productivity increases significantly. Avoiding food helps you stay awake for 24 hours.
6 Music
Loud dance music helps to stay awake for a long time. It affects the areas of the brain that are responsible for emotions. This leads to nervous excitement, which excludes the possibility falling asleep quickly... It is desirable that the music does not play in the background. This method helps to arrive in a positive mood until the early hours of the morning.
7 Lighting
Human biological rhythms react to the amount of light in the room. Dimmed light is subconsciously associated with sleep. Therefore, all lighting fixtures in the room should be lit. This will deceive the body and be awake all night.
8 Massage
A regular massage can help you fall asleep faster. Massaging certain points sets you up for work and tones the body. These points include the area under the knee, crown, earlobes and back part neck. Elimination of fatigue occurs by improving blood circulation.
9 Aromatherapy
The activation of the olfactory receptors helps to survive the night without sleep. Strong aromas contribute to the replenishment of energy in the body. Essential oils of rosemary, spruce, eucalyptus and patchouli are used to flavor the room. Coffee beans have a similar invigorating effect.
10 Discomfort
A hard and uncomfortable chair will help you stay awake while doing monotonous work. Any surface not suitable for seating will work instead. A comfortable environment will increase fatigue and lead to spontaneous falling asleep in the workplace.
11 Coffee
Caffeine is considered to be a major sleep aid. The drink takes effect 30 minutes after consumption. It irritates nerve receptors, producing an invigorating effect. A person notices a pronounced surge of strength and elimination of fatigue. The disadvantages of caffeine include slow impact on the body. Dark chocolate helps to enhance it.
12 tickling
Tickling is considered an extraordinary way to cheer up. upper sky language. Light movements activate the areas of the brain that are responsible for mental activity. The usual tickling works in a similar way. Someone close to you can help with this.
13 Trolling
Laughter not only prolongs life, but also affects the nerve receptors responsible for human activity. By doing something funny or watching a humorous video, you can replenish your energy reserve for a long time.
What not to do
Certain moments will not allow you to cheer up after a sleepless night. It is recommended to avoid them. These include the following:
- working in a lying position on a bed or sofa;
- a hearty dinner the night before;
- breaks for computer games;
- drinking alcoholic beverages;
- performing rituals strongly associated with sleep;
- work in complete darkness or in dim light;
- long stay in one position (especially if it is comfortable).
When working at night, it is important to eliminate sleep-friendly conditions. It is not recommended to work without taking breaks. Ultimately, this will deplete your energy reserve and lead to falling asleep.
How to recover from a sleepless night
Being on your feet for 24 hours is not as difficult as recovering from it. Difficulties can arise in the absence of the opportunity to get enough sleep. Experts say that you need to set aside at least 30 minutes for sleep. It is important to set an alarm. He will not allow you to plunge into a deep phase of sleep, after which it will be difficult to wake up.
Energy drinks based on caffeine or taurine can help you get through the day after a sleepless night. They tone the body and improve mood. But they should not be abused, since they provide negative impact on the heart.
To be cheerful all day help physical exercises or stretching your muscles. It is not necessary to resort to power loads and run long distances. It is enough to complete basic exercises that help improve blood circulation.
It should be remembered that work at night should be sporadic. Systematic disturbance of sleep and rest patterns provokes development serious illnesses... After a sleepless night, you need to get a good night's sleep.
Negatively affects the body. Mood deteriorates, the brain works slower, metabolic processes are disrupted, the risk of obesity and diabetes increases. Unfortunately, no fighting spirit will help to accept correct decisions if you haven't got enough sleep. Even stimulants like coffee will keep you from thinking better.
But you can prepare yourself for the night's wakefulness as well as possible. How to stay awake and survive the night away from bed and recover as soon as possible? So…
How to get over a sleepless night
1. Try to get enough sleep for the future.
It is not always possible to plan a sleepless night, but if you guess that you will have to suffer, prepare the body for the load. If you already sleep a little, and then do not sleep at all, the negative effects of such a regime will only accumulate.
But if you usually stick to the regimen and rest within the normal range, from seven to nine hours, then one sleepless night will not hurt. And if you sleep longer for a few days before the night marathon, then the consequences for the body will be minimal.
Yes, the article is just about how to stay awake. But sometimes 20 minutes is better than nothing. If you can get some rest, it is better to give preference to a short nap.
Two problems. The first is the risk of sleeping longer. The second, just as serious, is the inability to fall asleep. Well, how to interrupt for 20 minutes if your head is full of chores, tasks, tickets? Lie on the floor in the Shavasana yoga pose. Even if you are not a fan of meditation and other things, just lie down on a flat hard surface, spread your arms and legs to the sides, set the alarm (20 minutes!), And then relax your muscles one by one, starting from the toes to the crown of the head. Consciously, forcing yourself to be completely liberated. It will take two minutes for such a relaxation. Another 18 you will either sleep, or at least just rest.
flickr.comIf possible, sleep for an hour or an hour and a half. So you wake up after the phase REM sleep and feel refreshed.
3. Turn on the light
We need darkness for the production of melatonin, the sleep hormone. If you don't want to fall asleep, add light. For example, a light source located near the eyes (table lamp, monitor) will activate the brain.
4. Ventilate
We sleep better when the room is cool, that is, the temperature is kept at about 18 ° C. If you want to be cheerful, the room should be neither warm nor cold. 23-24 ° C - this is the temperature at which you will not get sleepy.
5. Take a cool shower
Sometimes from the very thought that it is time to climb into cold water, you wake up. It is necessary, it is necessary to wash (at least) if an invigorating shower causes panic. The effect of the method is short-term: there will be enough charge for half an hour or an hour, then you will have to go through the procedure again. But remember that she is.
Replace your face wash and shower with ice cream or popsicles. No more than once a night, so as not to conflict with the next paragraph.
The candy will respond with irresistible fatigue in a few hours. Sweets will not help to retain energy: sugar will sharply raise the level of energy, and then the forces will leave you just as abruptly.
Better to eat foods that provide you with energy for a long time. For example, light foods with high content squirrel. What kind of food is it? Nuts. Eggs. Again nuts. Eat it with vegetables and fruits.
flickr.com Don't put anything heavy and greasy on your plate, temporarily forget about fried chicken legs and hamburgers. And instead of having a full meal once, snack in small portions throughout the night to keep you energized all the time.
7. Drink coffee, but in small portions
Coffee is, of course, a stimulant, but the dose of caffeine should not be exceeded.
A couple of liters of coffee invigorates just like a couple of cups, it's not just the quantity. The main thing is not to drink the entire dose of coffee at once.
When there is a sleepless night ahead, you need to focus on tasks. If you drink more than two cups at once, overexcite nervous system and lose concentration.
Therefore, when you start to get tired, slowly drink a cup or two, it is better to chew something while doing this. Then, after four hours, you can go for a coffee supplement.
When your coffee quota (which is four cups a day) has already been reached, switch to water. With sufficient fluid supply to the body, each cell works better, and it is much easier to focus on work.
There is also folk remedies for cheerfulness. For example, tincture of eleutherococcus or ginseng. Add them to tea (in therapeutic doses!), They are natural tonics that will help fire up the brain and make it work.
8. Better to chew
Chewing gum increases activity and may even improve brain performance. Help yourself and choose peppermint gum. Peppermint promotes brain activity and its aroma improves memory.
By the way, about smells. Essential oils of mandarin, lemon, orange, rosemary also invigorate. Don't like flavors and oils - just eat oranges, or better - a fruit dessert with citrus fruits and mint.
flickr.com 9. Get up and walk
Take a short break every 45 minutes for a short walk. If you drink a lot, as advised above, then you will have to constantly go to the toilet, so use the forced break to walk a little more.
This is especially important if you work all night at the computer. From time to time, do the well-known exercise: take your eyes off the screen and focus on a distant point.
Instead of doing a little warm-up, do a massage. A full body massage will turn you off, but individual points are better to stretch. Neck, ears, head, fingers - restore circulation to these areas to make it easier to think and move.
10. Pick an active background music
Nature sounds, mantras, lullabies and romantic music set aside until next day... Tracks that are too monotonous, even sharp and loud ones, will also not help to keep cheerful. Create a dynamic playlist that you feel like dancing to. At three o'clock in the morning over the synopsis there will be no time for entertainment, but he will not be able to sleep either.
Sit in an uncomfortable chair. Straighten your back, attach gadgets and set reminders. Just no chairs, sofas and soft pillows. Stools, flat floor - these are your workplaces. Keep your body toned so your brain doesn't relax either.
flickr.com 12. Find vivid impressions
When a sleepy veil covers your eyes, you need to wake yourself up with an emotional bomb. Talk to someone whose views are obviously opposite to yours, and on the most sensitive topic (you can arrange a discussion in the comments). Open a link to a resource that you truly hate. The task is not to get carried away and not to prove to the opponent that you are right by all means, but simply to get a dose of adrenaline and open your eyes wider.
How to survive the next day
All attempts to artificially add vigor can only be a temporary measure.
You do not add more resources to yourself when you pour energy into the jar. You are simply helping the body burn its own fuel by working two or three shifts in a row.
Therefore, throw all your strength into recovery.
1. Do not drive.
Research shows that a sleepy driver is no better than a drunk driver. So if you have a sleepless night on your schedule, get someone to give you a ride to work or take public transport. Until you get at least four hours of sleep in a row - no driving.
If you do not want to destroy the normal regime, do not go to bed during the day. Otherwise, you risk falling asleep so much that you will only open your eyes in the evening. And then it will be much more difficult to return to the normal schedule. If you sleep, then at night: 20, 60, 90 minutes. Not more.
flickr.com 3. Set aside coffee for later.
When your hands reach for a can of coffee and energy drinks, resist. Even if you drink coffee six hours before bedtime, caffeine interferes with rest. In the morning, you need to drink a couple of cups, but after 4:00 pm, tie up with trips to the coffee machine. Otherwise, despite your nightly adventures, you will sleep poorly.
4. Stop multitasking
Better to pick two tasks and work on them one at a time. When you feel that you no longer understand what you are doing, take a break, and then sit down to another task. Don't do them at the same time - your brain just can't do it fast enough. But he also cannot be busy with routine work. The same actions will pull you into sleep, and a new task will activate thought processes... Leave yourself some wiggle room to keep your thoughts in good shape.
5. Keep drinking and eating vegetables
Yes, yes, drink water! We are aware that this is the most popular advice when it comes to health. Well, follow it at last. :)
If we don't get enough sleep, we are drawn to high-calorie foods and eat more often than usual, although physical activity decreases. Therefore, by the way, regular lack of sleep is associated with a high body mass index.
Eating right is especially important when you're not doing well with the rest of your regimen.
The way out is crunch with vegetables and fruits, useful material, vitamins and antioxidants will protect cells until you can provide normal repair.
6. You need to do at least some exercises
It is better to pull iron on another day, as well as to run many kilometers of distance. But they will help to get through a difficult day and disperse sleep. Well, after light physical activity, even an overworked brain will sleep better.
7. Eat little. And don't drink
A tired brain will crave pleasures, and the easiest way to get them is in food. The dangers of overeating have been known for a long time, so you will only feel overwhelming fatigue if you eat an extra bite.
And advice from the cap: don't drink anything alcoholic. Lack of sleep + alcohol = disaster.
Scientists have long established that alcohol is generally detrimental to sleep, so if you want to recover from yesterday's night run, even a glass of wine will be superfluous.
Even if you are chronically sleep deprived, you can improve your condition by sleeping for 10 hours in a row. This sleep will help you regain your motor skills, and you will feel much better in the morning.
flickr.com Outcomes
So, if you need to survive a sleepless night, remember that the body will not be ecstatic. This means that in other areas you need to take care of your health: proper nutrition, enough liquids (not alcohol), both at night and the next day. Plan for an opportunity to recover and take breaks from work.
Nothing will happen to you from one such night, of course. Maximum - you will be annoyed for a couple of days.
But chronic lack of sleep hurts health, but that's another story.
Sooner or later, almost everyone is faced with the question of how not to fall asleep if you want to sleep. There can be many reasons for this - deadlines at work, study sessions, long night trips. It is especially difficult to stay awake while someone is sleeping nearby.
Someone drinks liters of coffee, then someone listens to music - everyone has different ways of staying vigorous. In this case, the brain can play a cruel joke: at the end of work, when, finally, you can go to bed, you cannot fall asleep! How to properly overcome sleepiness, let's figure it out.
10 ways to stay awake at work
It doesn't matter how many hours sleep the night before - 7 or 3 - in some situations, sleepiness at work appears constantly. Especially if the person is a "night owl", and he has to work in the morning. Then it is especially difficult with concentration, because more than half of the working day is spent on fighting sleep.
In order not to sleep at work, you can use several effective methods... Their use will reduce drowsiness, increase the blood supply to the brain, thereby provoking vigor, which is necessary for a long trip while driving or when working in an office.
Perhaps motorists have already been able to learn something useful from the first block of our recommendations. But let's not dwell on this. Before heading out on your long journey in your own car, check out some proven methods to beat sleep while driving.
1. Relax before a long trip for at least 8-10 hours. Deep sleep in complete peace and quiet will provide vigor and strength that can not be replaced by more than one source of caffeine.
2. Run your air conditioner regularly to invigorate. Most importantly, do not forget to close the windows at the same time so as not to catch a cold.
3. The presence of a good interlocutor in the car is one of the better ways do not fall asleep. Pleasant communication hides the duration and monotony of the ride, which often makes you fall asleep.
4. After every hour or two driving, stop the car and do eye exercises to relieve eye strain. First, blink actively, and then begin to shift your gaze from a close to a distant object and back.
5. Chew on sunflower or pumpkin seeds... As you know, this occupation is addictive, and therefore you are unlikely to be able to fall asleep. The only disadvantage of the method is the need to clean the salon upon arrival.
Anti-drowsiness drugs
There are a number of medications that can help prevent drowsiness.
Important: These medications should only be taken after consulting a doctor. Without preliminary consultation can cause significant harm to the body, especially with uncontrolled intake.
- Caffeine benzoate. " Coffee pills". Pure caffeine, the use of which allows you to maintain vigor. Acts as an energy drink. It is categorically contraindicated for people with VSD by hypertensive type and impaired renal function, as it causes an increase blood pressure... In case of an overdose, migraine, nausea, and vomiting occur.
- Phenotropil. Nootropic drug to improve the efficiency of mental activity. Helps to cheer up "here and now". Long-term reception causes exhaustion, and therefore should not be abused.
- Piracetam. Stimulates cerebral circulation, increasing the duration of mental work. Valid only when used as a course.
What to do if you want to sleep all the time
If drowsiness is a constant companion, regardless of the presence or absence of exercise, you should pay attention to the following recommendations. Their observance will help to significantly increase efficiency and maintain vigor throughout the day.
- Regular sleep. Sleep should be given at least 6-8 hours daily. Getting the right amount of sleep helps you stay awake for a long time.
- Eating vegetables and fruits... Maintaining the required level of vitamins also significantly helps in maintaining the necessary condition and helps not to fall asleep at the most unexpected moment. ... Regular exercise stress promotes the production of endorphins, which becomes the cause of vigor.
- Sex. An excellent source of endorphins and Have a good mood... But here it is important to take into account that the partners must both enjoy the process, otherwise the desired effect will not be.
- Fresh air . Constant ventilation allows you to ensure normal amount oxygen in the room. This makes it possible to carry out its full-fledged transport through cells and tissues, while maintaining the vigor of the brain.
If you follow these tips, you can fall asleep very quickly. If you regularly experience problems with falling asleep, you should see a doctor.
A blockage at work, a prolonged party with friends, or a stormy night with a loved one can take away a good night's rest. What if, despite this, a new important day awaits you? How to overcome drowsiness and live it 100%?
Method number 1. Cold and hot shower
Taking a shower like this is great healthy habit on every day. And when you need to quickly cheer up, he is simply irreplaceable. A sharp change in water temperature activates the nervous system, enhances metabolic processes and lymph flow. You need to finish the shower with cold water. After - be sure to rub the body with a hard terry towel. This will increase circulation and provide an energy boost for the whole day.
Method number 2. Pranayama
Hatha yoga has a very simple and effective exercise to relieve drowsiness - Kapalbhati. Sit comfortably with your back straight. Inhale deeply and begin to exhale sharply, noisily, intensively through the nose. Concentrate only on exhalations; inhalations are made spontaneously. Breathe like this for a couple of minutes. This practice awakens the pineal gland (pineal gland) - a sector of the brain that is responsible, among other things, for the rhythms of sleep and wakefulness. You will feel energized and you will be able to think freshly and clearly again.
Method number 3. Discomfort: bright light, coolness, hard surface
In a comfortable soft armchair, on the couch, and even more so on the bed, you will be tempted to sleep. But on a hard chair you will not get too soft. The same can be said about lighting and air temperature. The bright light signals the brain that it is time to be awake. The coolness also helps keep the body in good shape. He has to spend additional strength to maintain a normal body temperature, blood flow is activated. So feel free to move the curtains, open the windows. If necessary, turn on additional lighting and air conditioning.
Method number 4. Physical activity
Short morning running or walking, especially when combined with squats, jumping, and other exercises - the right way wake up. The movement activates the nervous system of the body, accelerates the blood, which in turn enhances the flow of oxygen to the brain, muscles, and internal organs.
Research has shown that 15 minutes of brisk walking gives you strength for 2 hours of office work.
Method number 5. Light breakfast
You should not load an already tired body with heavy foods like meat and rolls. But freshly squeezed juice, whole fruits and berries fill the body essential vitamins, minerals, antioxidants. They will charge you with vital energy. Nuts and a strip of dark chocolate are also great for this task.
Method number 6. Green tea instead of coffee
Green tea contains caffeine combined with thianine. Both substances have a tonic effect. Only unlike coffee, it is softer and longer lasting. After a cup of espresso, in an hour or two, you will start to feel sleepy again, and after a good green tea, you will be in a vigorous state for at least half a day. Just do not forget to drink more plain water on this day, because coffee and tea dehydrate the body.
Method number 7. Mint: leaves, gum, candy
Menthol is also an excellent energy drink. In addition, it freshens the breath, which in the morning is just the right thing to do. It is best to use menthol gum. Since chewing movements activate the brain, which "thinks" that food is to be eaten now. To digest it, it secretes the hormone insulin, which gives an invigorating effect. However, if you don't have gum on hand, you can use mints or mint leaves. The latter can be added to the same green tea... Get a double effect.
Method number 8. Morning sex
The most enjoyable way to wake up is to have sex with your loved one. The main thing is not to get too carried away, otherwise you will come to work for lunch. During intercourse, the hormones oxytocin and serotonin are produced, which encourage vigorous activity and improve mood.
Method number 9. Acupressure
There are special zones on the body of each person - acupuncture points responsible for the movement of energy. If they are pressed or rubbed, certain mental and physiological processes... To relieve the impending doze, rub your ears, nose, palms, feet, gently press your temples several times.
Method number 10. Vivacity aromas: citrus, rosemary, mint
Smells greatly affect your well-being and mood. Essential oils of orange, mandarin, grapefruit, lemon, lime and bergamot give a charge of positiveness and energy. The aromas of mint and rosemary have a powerful tonic effect. Drop 3-4 drops of one of these essential oils into the aroma lamp and you will feel a surge of energy.
These tips will help you make the most of your day after a sleepless night. good rest... So when you get home, try to go to bed early and get a good night's sleep.
Today I want to talk about an important topic that has become relevant in recent times for many. Here are some tips on how to cheer up after a sleepless night.
Whatever the reason, the result is the same - the next day you feel like a squeezed lemon, there can be no talk of any vigor and activity. But no one canceled work or study, so you need to take stock vital energy in any way.
What you need to do to cheer up
What not to do after a sleepless night
- I strongly advise against driving., in a sleepy person, concentration of attention and reaction speed are greatly reduced in emergency situations than it can threaten, I hope you understand. Better to take a walk, just physical activity will help you wake up, or take advantage of by public transport where you will take a nap for about 10 minutes on your way to work.
- Don't lean on fatty foods , after which the feeling of heaviness will fall and the eyes will instantly begin to stick together. Eat more often, but in small doses, give preference to fruits, vegetables, protein foods and oatmeal.
- Control your caffeine intake, an excess in the body will not add activity, but will have a tremendous load on the heart. Let me remind you that caffeine is found not only in coffee, but also in tea, coca-cola, so it is worth limiting the immense use of these drinks.
- Don't consume energy drinks, they make our body work with tripled strength for wear and tear. Yes, after consuming a jar of energy, a supply of vitality will appear, but this action will not last long, but the consequences will be very dire.
- Medicines if taken indiscriminately will damage health, do not believe the advertising slogans, this is a myth. Drink a couple of vitamins C, which will really help the body cope with fatigue.
- If possible, postpone important tasks for the next day. As mentioned above, a person who has not slept for a day cannot fully concentrate attention, the likelihood of making mistakes is high. Therefore, in order not to break the wood, it is better to do important tasks with a clear head.
Another tip: do not miss the opportunity to take a nap for 10-15 minutes, this will allow the body to recover and accumulate internal energy reserves. After such "respite" fatigue recedes, there is a desire and strength to work further.
If sleepless nights are a constant phenomenon, it is imperative to give the body a good sleep at the first appropriate opportunity. Allow yourself to rest, even if the sleep takes 10-12 hours.
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