Couldn’t he sleep last night? Energy tips today
Tough last night? Everyone has a bad night’s sleep from time to time.
Your life will not wait until you rest, so you will need all the energy you can to spend today. Some national leaders sleep doctors offer tips on how to give power throughout the day after a bad night’s rest.
1. Caffeine, in moderation
Two cups of coffee, for example, will allow you to be as alert as you can get. Drinking more than that will probably not keep you alert, especially if you drink a lot of caffeinated beverages, says Dr. Jeffrey Durmer, chief physician at Atlanta’s FusionSleep Center.
That’s your part brain chemistry. When you’re sleep deprived, ‘[sleep hormones] to collect brain drinking all day and excessive amounts caffeine it won’t stop that process, ”Durmer says. If so, too much caffeine could cause him concern, he says.
The same goes for those that will help you stay alert with over-the-counter attachments.
“Caffeine and accessories … you increase your attention and attention and have a little fun, but you don’t in any way replace a bad night’s sleep, ”Durmer says.
Energy drinks can serve when used properly, but most of the time they do more harm than good, says Dr. Michael Breus, who writes on WebMD’s sleep blog. Breus with plain black or green tea and coffee. Also, don’t let all the caffeine in after 4pm to avoid sleep problems at night, Breus says.
2. Don’t rely on sugar
When you are sleep deprived, you may be tempted to get a candy. No.
Sugar will give you fast energy. However, it doesn’t last and you will end up failing later, Breus says.
Instead, stick to a balanced diet and emphasize foods rich in protein, such as nuts and lean meats, he says. Also, avoid large meals and simple carbohydrates, such as pasta for lunch, to avoid energy jumps.
Breus suggests eating grilled salad with chicken or a little more protein to make fish for lunch and dinner with vegetables.
For breakfast, Durmer suggests eating foods high in protein such as eggs and plain Greek yogurt. If you have a sweet tooth, choose fruit, not donuts. Natural fruit sugar digests longer than table sugar and blood sugar won’t rise as much, Durmer says.
3. Take breaks
After a good night’s sleep, your attention will be dragged a little further than usual. To stay focused, take a break throughout the day, Durmer says.
- Take a walk outside. You will receive sunlight along with the activity. “It simply came to our notice then brain, and sunlight gives the body natural traces to encourage it to wake up, ”says Durmer.
- Stay calm while exercising. Exhausted or moderate, not strong, when you are tired. If you do it hard you are much more likely to get injured exercise When you’re tired, says Walsleben.
- Take a short nap if you have time. Breus says taking a 25-minute nap will help charge your body and head. Sleeping longer than that will make you sleepy than you already were. For an overloaded nap, Breus suggests “a latte nap”. Drink a glass of iced coffee to take a 25-minute nap and say it’s okay to go “for at least four hours”. That way, you’ll get all the benefits of a short nap, but you’ll wake up in time to kick off the caffeine.
4. Simplify your day
Let’s face it, you’re not at your best when you’re not sleeping. So lighten your workload as much as possible. By doing fewer things, you can do quality work without stress, says Durmer.
Suppose you have five tasks a day. Turn them in two or three, and focus on doing them very well, Durmer says.
Breus says you want to keep making big decisions until after you rest.
5. Avoid Driving
Driving in drowsiness is dangerous because it can lead to accidents. If you don’t sleep stay away from the road as much as possible.
Walsleben says if you can’t share a car or take transportation, take a nap before driving. When driving, do not wear your own sunglasses because sunlight makes you feel more energetic, Durmer says. This will not dispel fatigue; so you should avoid driving for safety.
Be careful when driving in the early afternoon. “Most people naturally walk around 1pm or 2pm and those who fall asleep will have a bigger blow,” Walsleben says.
6. Get some sleep tonight
When you go to bed tonight, you will be tempted to sleep longer than usual. Moderation is again key.
It is okay to sleep after a bad night’s sleep, but you are trying to regain your sleep schedule. Sleeping too long can make this difficult because your sleeping habits change.
If you sleep, don’t limit yourself to another two hours, Durmer says. If you usually sleep seven hours a night, sign up for nine.
Going to bed too early can also disrupt your sleep habits, Walsleben says. If you are tired and want to hit the sack, try to wait until an hour earlier than normal go to bed.
Even if you’re tired, there’s no reason to sleep all day because it’s 10 hours to recover most of your sleep time, Durmer says.
If you’re tired but have trouble sleeping, count back to multiples of 300 out of 300, Breus says. Having math problems makes it hard to think of anything else and keep your own eyes open, he says.