Long flight, ride, party or night shift at work can break plans for sleep. In such situations you need to hold out until the morning and do not fall asleep, but it is difficult to do it, because our body is programmed to awake in the afternoon and sleep at night.
"Take and do" found 8 ways to help stay cheerful all night. However, remember that you should not often arrange marathons without sleep. His drawback can harm the health, affect the concentration of attention and the ability to learn.
Method number 1: Soup in advance
Take a pretty thump in front of the sleepless night. And if its date is known in advance, all week sleep longer than usual, to accumulate more forces for the Day of X.
Method number 2: turn on the light
Darkness or muted lighting give the signal to your body to highlight the hormone of sleep - melatonin. It is he who makes you feel drowsiness and causes a desire to go to bed. The bright light, on the contrary, reduces the synthesis of melatonin and helps to stay vigorously longer. The study of the Harvard Medical School showed that the use of bright light at night and the creation of darkness in the afternoon helps workers of the night shift "Remower" the mode of sleep and wake. Turn on one or more lamps in the evening, which will help create bright lighting in the room. LED lamp, imitating sunlight, will also be useful. It should help you stay vigor longer.
Method number 3: Use gadgets
Recommendation on how to quickly fall asleep and hard to sleep, often include the advice to remove all the gadgets. It is believed that they radiate "blue light", which detains the release of melatonin and slows down the waste to sleep. To stay active longer, do it all on the contrary - turn on the TV, play computer games, watch the video on the Internet or sit with your smartphone on social networks. The closer the "blue light" to your face, the longer you will be awake.
Method number 4: Prepare coffee
Caffeine helps to cheer up, increases the concentration of attention and fights drowsiness. Moderate coffee doses (2 cups) can improve your performance, but high doses have the opposite effect - they can cause anxiety and shivering. In order not to sleep all night, do not rely on one big dose of caffeine. Better distribute it evenly. This will help maintain a high concentration of attention throughout the night and avoid in the future sleep disorders. But it's better to refuse energy. Drinks of different manufacturers contain different caffeine doses. Usually they are equivalent to 1-5 cups of coffee. It will be difficult for you to determine how much caffeine you used. In addition, high doses can be toxic.
Method No. 5: Take yourself
Find a lesson for all night. There will be no problems with this if you do not sleep because of the night shift at work or a noisy party with friends. In other situations, you have to show fantasy. Think what business you have been postponed for many times, and deal with them now. If forced wakefulness caught you at home, try to work, organize storage of things or take up the decor.
Method number 6: Take a fitness
Regular exercise supports a healthy sleep mode, but it is not recommended to make them late in the evening. During sports, the body produces a lot of energy, which prevents to sleep. But if you, on the contrary, do not want to sleep all night, try 30-40 minutes to do fitness or aerobics. It is better to avoid heavy physical exertion before bedtime. Try included in the evening workout:
- Workout
- Several squats
- Exercises for hands
- Exercises on the press
- Exercises for stretching
Method number 7: Take a shower
Cool souls will help to cheer up and cope with sleepiness. But if you do not want to take a shower or there is no such possibility, try simply wash your face with cold water and clean your teeth refreshing mint paste.
Method number 8: take a short time
A break for a short sleep overnight will help keep the concentration of attention. Of course, it will not replace a full night's sleep, but will restore your strength a little. Most studies of the status of workers of the night shift show that a short sleep reduces drowsiness and improves performance. Try to sleep for 15-20 minutes during the working break, and if you are on the road - make a stay for rest and take a little bit.