Eating a big meal before bed, lots of things on your mind, or a crying baby that keeps you up all night: sometimes it’s simply impossible to get enough sleep. In the morning, we feel lost sleep deprivation, And the idea of a day full of work, meetings and errands Maybe he did We break into a cold sweat.
But before you break out in that cold sweat, let’s find out what sleep deprivation is and how you can still get through the day when you didn’t get enough sleep.
What is sleep deprivation?
Sleep deprivation occurs when your body does not get enough sleep, especially speaking at an appropriate time and quality. For adults, it is recommended to get between seven and nine hours of sleep each night to avoid feeling tired the next day.(1And the2)
The length of time you go without adequate sleep can lead to other forms of sleep deprivation, such as acute sleep deprivation or chronic sleep deprivation.
Acute sleep deprivation refers to lack of sleep for a short period of time, usually just a few days. But if you don’t get much sleep or don’t sleep seven to nine hours each night, it can lead to chronic sleep deprivation.
Chronic sleep deprivation, also known as prolonged sleep deprivation, occurs when a person does not get enough sleep for three months or more.
How do you know you are sleep deprived?
Besides counting how many hours of sleep you’re getting each night, there are other ways your body tells you it’s not getting enough sleep. The most common symptoms of sleep deprivation are drowsiness, inability to concentrate, and mood changes.
But the less sleep, the more symptoms you may experience. Other common sleep deficiency symptoms that you may experience are:
- lack of energy
- Thinking slowed down
- memory problems
- Poor decision making
- Worse reaction times
You should always listen to your body and recognize your symptoms, and if you are experiencing persistent lack of sleep, it may be time to consult a healthcare professional.
But if you’ve had one sleepless night and need to get through the day, Here are six tips (besides classic toppings like coffee) to boost your energy when you’re lacking sleep.
What do you do when you don’t get enough sleep
1. Stay hydrated
If you feel fatigued In the morning, it’s time to moisturize! When the body becomes dehydrated, we feel more tired. Always drink a large glass of lukewarm water with a little lemon juice in the morning. You will see how it really boosts your energy.
Do you know how much water you should drink every day? Enter your data now and know your fluid requirements:
2. Take a cold shower
Another recommendation to start the day right is Take a cool or contrast shower (alternating between hot and cold water) to me Stimulation of blood circulation. Increased circulation requires higher levels of oxygen in the body, which helps awaken your mind.
If you don’t have a shower, Could you also Splash some cool water on your face or apply a cool, damp washcloth to your neck to a similar effect.
After showering (or throughout the day), rub some peppermint essential oil on your palms, make your hands into a small “tent” and take a few deep breaths. You can massage the rest of the peppermint oil onto your neck or wrists for a guaranteed energy boost!
3. Motion and light help wake you up
Even if I felt completely Exhausted after a short night’s sleep, it’s important to do so Move enough:
- Ride your bike to work
- Get off the bus or metro stop early and walk the rest
- Park your car further away from your workplace.
a movement It will help wake you up.
Exposure to adequate sunlight can also helpLight helps inhibit the production of the sleep hormone melatonin. While indoors, you can Make sure your workspace is well lit with a good desk lamp or Open the blinds to let in the sunlight.(3)
4. Eat the right foods
Of course, it’s tempting to drink a lot of coffee when you haven’t gotten enough sleep; Just Be careful not to eat too much. After all, caffeine has a “crashing” effect once the energy boost wears off, and lots of it It can also make you anxious and irritable.
on me The days you don’t get enough sleep, take it Refreshing piece of fruit drink a lot of wateror Selection Protein rich foods. Foods like almonds, cashews, yogurt, chicken or fish are just a few of the things that can give your body some of that much-needed energy.
It is important to avoid this Large meals that force your body to use a lot of energy to digest. Fast food like burgers and fries or carbohydrate rich meals should be a I do not go For you on days like this.
Did you know…
…that chewing gum helps relieve drowsiness? This was the result of an American study on the effect of chewing gum on alertness.(4)
5. Recharge with a nap
6. Add variety to your day
When you don’t get enough sleep, you can Not being able to focus or feel Very productive the next day. So if you can, do things that are easy to manage and don’t require a lot of thought.
If you still have important tasks that require your attention, it’s a good idea to try breaking down one big task into smaller, more manageable tasks. Focusing for a shorter period of time is easier and can help you finish the tasks you need to get done.
In short: try to get enough sleep
Although losing a few hours of sleep every now and then can be normal, don’t forget to check in with yourself and listen to your body if you are experiencing symptoms of poor sleep. With our six natural ways to stay awake, you can find short-term relief to make you feel more energized, but The best way to treat sleep deprivation is to get enough sleep each night.