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Thursday, July 11, 2019

How to function the next day when you are sleep deprived

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We all have those nights when we don't get enough sleep. But most of us have deadlines to meet, chores to be run and other jobs that can't be avoided the next day.  Try these 10 other techniques in order to function on that suboptimal amount of sleep you had the night before.


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1. Drink a lot of water
We get fatigued when we’re dehydrated. So, the more water we drink, the more alert and wake we feel. Besides, drinking all of that water requires more restroom breaks, which means you will have none of those sleeping on the desk moments. You can also add some lemon to your water. The zest should pep you up.

2. Avoid eating large meals, junk food or a ton of carbohydrates. Those types of foods will make you drowsy. Instead, munch on a series of lighter meals that are lean and contain plenty of proteins: specifically, foods that contain tyrosine. Whole grains, fruits and veggies, yoghurt, chicken and fish are examples of food that won’t slow you down and will keep you alert.

3. Get Moving
A workout is a great way to wake up. Exercise boosts energy and adrenaline levels through circulation and a speed-up to your metabolism. And those changes should help you survive the day. Exercise will also help you sleep better at night. If you don’t have time for a complete workout, just run up and down a set of stairs or go for a walk during a break

4. Chew some gum: 

Chewing gum can reduce sleepiness, probably because it enhances cerebral activity. If you want to get the most out of your gum-chewing experience, stick with mint-flavoured gum because mint has more of arousing effect. Chewing gum will give you only a temporary burst, so rely on it at those rare times when you really need a boost.

5. Get some Sunlight: 

Sunlight helps you battle afternoon sleepiness because it increases the levels of vitamins D and B. On top of that, sunlight in moderation will improve your mood, help you focus and give your immune system a little boost, which is needed because you put your immune system in danger when you don’t get enough sleep. If you can’t make it outside during a break, try sitting next to a window or installing high-intensity light bulbs. However, the fresh air and change of scenery that the outdoors provides are preferable.

6) Take a Cold Shower: A cold shower stimulates your body, and the sudden shock will often help wake you up. Of course, you may not be able to take a cold shower multiple times throughout the day. If you’re at work, try splashing some cold water on your face in the restroom or placing an ice cube on your wrists or temple.


7. Caffeine in moderation: Caffeine can help you when you need an energy boost, as long as you don't overdo it. Two cups of coffee, for instance, will give you about as much alertness as you're going to get. Drinking more than that probably won't make you more alert.

8. Don't hog on sugar: When you're sleep-deprived, you may be tempted to reach for a candy bar. Don't. Sugar will give you quick energy. It doesn't last, though, and you'll just end up crashing later, Breus says. Instead, stick to a balanced diet and put extra emphasis on protein-rich foods like nuts and lean meats, he says. Also, avoid large meals and simple carbohydrates, like having pasta for lunch, to avoid energy dips.


9. Simplify Your Day: Let's face it, you're not at your best when you don't sleep well. So lighten your workload as much as possible. By doing fewer things, you can still do a quality job without stressing out.


10. 
Take a cat nap: If you’re able to, take a catnap in the early afternoon -- around 2 p.m. Taking a 20-to-25-minute nap is a great way to recharge your mind and body. If you aren’t fortunate to work in a place with quiet areas or don’t have your own office, be creative. If you drive to work, take a nap in the car on your lunch break.


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