Not enough sleep? 7 tips on how to cheer up
A full sleep is necessary for us to perform daily chores, and sleep deprivation threatens us with diabetes, cardiovascular disease, obesity and depression.
Doctors advise to sleep between 7 and 9 hours per day, but with a busy schedule of work, often of a strong and healthy sleep can only dream of. What do you do if you do not get enough sleep, in front of a whole day of work? Here are a few tips on how to stay active and alert.
1. Fill with food
As well as the car, we need fuel to operate. Healthy and nutritious breakfast, lunch and dinner will provide the body with enough nutrients and will support you in the waking state. For example, an apple which 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, cereals and proteins containing the amino acid, and makes us more energetic.
But what should not be there, so it's dense dinner, rich in proteins, fats and starches. It takes us a lot of energy to digest.
2. Make a run
Experts recommend to go for a morning jog, as it promotes the release of endorphins - natural painkillers. It also makes us more energetic, and strengthens the heart. In general, exercise is a good way to enhance the mood. However, intensive training at a low energy level can make you even more sluggish, so the cost limit load.
3. Drink coffee
Caffeine present in coffee, tea, chocolate, some beverages, and medicines affect the metabolism by stimulating the central nervous system. This increases our vigilance and activity level.
However, consumption of too much caffeine can cause withdrawal symptoms, such as nervous irritability and dizziness. Also, remember that our body absorbs the caffeine as quickly as it takes. 8-20 hours through 75 percent of the caffeine has gone out of your body.
4. More light
Light receptors in the eyes keep us awake and help to get to sleep when it gets dark. We are biologically programmed to get up with the sunrise. However, while our bodies are not so well it distinguishes between natural and artificial light. Maintenance of lighting in the room helps us to stay awake.
5. Take a break
If you have to perform monotonous work for a while and you start to fall asleep, take a break and go do something completely different. Brain needs novelty. Taking a break, and then back to your urgent matters, you can look at all the fresher look.
6 is in constant motion
If you are starting to get sleepy, go up and start moving. Cavemen did not move in only one case - when we went to bed. When you sit at the computer for hours, then at one point you will begin to overtake drowsiness. So stand up and remind yourself that to sleep is still far.
7. The recovery sleep
You can not even go back to working condition? It is best to allocate 20-30 minutes a small sleep in the afternoon. If you sleep less than 30 minutes, stay in the first two stages of sleep, which improves cognitive function and makes you more relaxed.
However, it is best to set the alarm not to sleep longer than that is laid, as after dinner sleep, which lasts more than half an hour, begins to arise a state of lethargy, decreased intelligence and you there is a growing desire to go back to sleep.