What to do if you do not get enough sleep, how to regain vigor

Small children, deadlines and a jetlag - all this can deprive a full sleep, and at the same time, vitality for the whole next day. We tell you how to live a day after just a couple of hours of sleep.

Lack of sleep can become a part of life if a person has hard work and a huge number of other things that make him go to bed late and get up very early. When the body does not get enough sleep, the only desire is to get home as soon as possible and take a horizontal position. Lack of sleep is a fairly popular and serious problem.

One of those trying to solve it is Christopher Winter, MD from Charlottesville and author of the book The Slee28 Solution: Why Your Slee31 Is Broken and How To Fix It . We sorted out his advice and collected the most useful.

What to do if you do not get enough sleep, how to regain vigor

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If lack of sleep is just an exception to the rule, do not pay attention to it. "Do not think that every day you should sleep clearly on a schedule.

Even if something went wrong, this is not a reason to make a catastrophe out of it. The less you focus on the fact that you were not able to sleep well, the easier it will be survive the day and return to the usual regimen, "says the specialist. "If after a night without sleep you think that a terrible day awaits you, it will turn out to be just that. Remember: your friends and colleagues can be exactly in the same situation."

What to do if you do not get enough sleep, how to regain vigor

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Caffeine acts on the nerve receptors of the brain and accelerates their work. Such activity of neurons relieves emotional stress. That is why a cup of delicious coffee cheers up. However, you should not drink it in liters - you will not become more alert if you drink ten glasses, but only slightly reduce the negative consequences of lack of sleep.

What to do if you do not get enough sleep, how to regain vigor

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Even if you slept well all night, the body needs to rest in the middle of the day. “Take 15-20 minutes to take a comfortable pose and close your eyes. If you can’t fall asleep, it's okay: even a short time with your eyes closed can help you stay until the end of the day,” says Winter.

What to do if you do not get enough sleep, how to regain vigor

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Sunlight sends energy signals to the brain, and then it transfers them through the body.

A dark room or a room with dim lights makes a person even more sleepy. Go outside for lunch or get to work on foot. “Spend as much time as possible in the sun - this way the body is easier to deal with lack of sleep. If there is no opportunity to be in the fresh air, make the light in the office as bright as possible,” the expert advises.

What to do if you do not get enough sleep, how to regain vigor

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After such a night, of course, it’s not worth going to the gym, but spending the whole day on the chair is also not the best solution. Make light exercises in the morning - this will help to cheer up and feel less tired. "Scientists at the University of Georgia have proven that a 20-minute bike ride reduces the feeling of weakness during the day by 65%," says Winter.

What to do if you do not get enough sleep, how to regain vigor

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If you do not get enough sleep, then during the day you will most likely feel hungry.

Winter advises: "Try to ignore the craving for snacks and sweets - simple carbohydrates and sugar will make you tired. Eat more protein and complex carbohydrates - they will help you feel better until the end of the day. Do not forget about foods that can give you an extra boost of energy: this pepper, mint and spices. "

What to do if you do not get enough sleep, how to regain vigor

Photo: shutterstock. com

Even if you really want to sleep, try to hold out until the evening and lie down at your usual time.

"You may want to go to bed earlier than usual, but this is not a good idea. So you break your usual sleep schedule, and one bad night and a hard day will turn into a whole series of similar ones. It is unlikely that you need it," the specialist summarizes.

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