Some people are born with a gene called the hDEC2 gene, which allows their bodies to function properly with 4-5 hours of sleep. These short sleepers can maintain much shorter sleep cycles than others and have a good day without yawning or falling asleep during the day. However, for most of us, getting through the day with only 4 hours of sleep can be a challenge. Poor sleep quality, followed by a long day at the office or in class, can make us feel tired or unprepared. With the right way to deal with it, you can go about your day without falling asleep at your desk.
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Method 1 of 3: Coping With Lack of Sleep
Step 1. Do exercise after waking up
Move your body by doing exercise at least two to three times. Do running, walking, jogging, or basic stretching. Doing exercise will increase the temperature in your core body and produce hormones and endorphins in your body, which will increase your energy.
- Do upper body stretches. Lie on your back with your arms stretched wide by your side and your palms facing up. Lift both knees toward your chest and roll onto your right side. Your knees should overlap and your hips should be straight.
- Move your head to the left. Try to keep your shoulders touching the floor. Move your left palm at a 180 degree angle, touching your right palm. Let your head follow your arms. Then slowly reverse the movement.
- Repeat this stretch 10 times, then switch to the other side and repeat on the other side.
- Do crunches slowly. Lie down with your face up and bend your knees. Keep your feet on the floor. Press your palms on the floor, near your hips. Pull in your abs and lift your shoulder blades off the floor.
- Hold the crunch for a full breath then lower your body. Repeat this movement 10 to 15 times. Make sure you take a full breath while holding each crunch.
- Do basic squats. Stand with your feet hip-width apart and your toes facing forward. Extend your arms forward, palms facing each other. Keep your weight on your heels as you squat down, such as sitting in a chair.
- Make sure your knees don't extend beyond your toes. Hold the squat for one full breath then return to standing. Repeat this movement 5 to 10 breaths.
Step 2. Take a shower after waking up
At the end of shower time, do a quick wake-up tip. Switch tap water to very cold water for 30 seconds, then switch to very hot water for 30 seconds, then back to very cold water for 30 seconds. This 90 second switch to your shower will help you feel refreshed and energized throughout the day.
Step 3. Eat energy-boosting foods
Avoid heavy carbohydrates such as pasta or bread, as these foods take time for your body to digest and can cause drowsiness. You should also avoid foods that are high in artificial sugar content, such as candy, cakes, or soft drinks, as these can cause your blood sugar to spike, followed by loss of concentration due to high sugar levels and decreased energy. Instead, choose foods that raise your blood sugar and give you energy to get through your day.
- A handful of raw almonds is a great light snack, rich in vitamin E and magnesium. They also contain lots of protein to give you energy throughout the day.
- A bowl of Greek yogurt is rich in protein, but contains less lactose and carbohydrates than regular yogurt. The yogurt will keep you feeling full, without slowing you down or making you more tired.
- Popcorn is a great office snack that can be a great source of carbohydrates and is low in calories, especially if it's not buttered.
- Choose lettuce full of leafy greens, such as spinach or kale, for an iron boost. You will become more alert and your concentration will increase.
Step 4. Consume caffeine in the right dose
Avoid drinking 2-3 cups of coffee in a row, or in a short time, because it can cause dehydration and sudden feeling of tiredness. Instead, drink a cup of coffee every four hours to stimulate the brain to release adrenaline and cortisol in the body and prepare you for the day.
You can also get other sources of caffeine, such as dark chocolate. The darker the chocolate, the less sugar it contains and the more energy-boosting potential it has. Eat small pieces of dark chocolate, without added sugar, throughout the day to stay awake and alert
Step 5. Take a nap for 10-30 minutes
Find a quiet space and take a short nap to recharge, no more than 30 minutes. This will prevent you from experiencing sleep inertia, which makes you feel dizzy and confused after sleeping for more than 30 minutes. Napping less than 30 minutes will also not affect your sleep schedule so you can still get quality sleep at night.
Set an alarm for 30 minutes so you don't miss a nap and turn into an hour of sleep
Method 2 of 3: Staying Awake During the Day
Step 1. Listen to upbeat music
Skip relaxing or soft music like classical or soft jazz. Opt for the latest pop song or a mix of electro-dance music to keep your toes pounding and your mind alert. Look for upbeat music mixes online, some of which are hours long, then turn up the volume on your headphones.
Step 2. Eat a snack that contains protein
Protein will stimulate a neurotransmitter in the brain called orexin. Orexin regulates arousal, wakefulness, and appetite in your body. Having a protein snack in your day will stimulate your brain and keep your body alert and alert.
- Look for snacks with healthy protein content such as a handful of almonds, nuts, or cashews. Rice cakes, cheese, and turkey and ham slices are also protein-boosting snacks.
- Fruits that are high in fiber, like apples, and contain natural sugars like oranges, are also great snacks to keep you awake and alert.
Step 3. Turn on the light
The light will keep your melatonin levels low, which causes drowsiness, and keep your eyes open even when you're sleep deprived. Try to balance the bright overhead light with the dim light on your desk.
Step 4. Take a short walk or stretch every 30 minutes
Exercising lightly every 30 minutes will keep your body and mind active, especially if you've been sitting at your desk computer for a long time. Take a walk to a park near you or do a few laps around your building. Strenuous exercise like sprinting or brisk walking can also keep hormone levels high and ensure you don't fall asleep during the day.
Method 3 of 3: Getting On With Your Work Day
Step 1. Reschedule, if possible
Instead of trying to tackle all of your tasks for the day at once, adjust your schedule so that more important appointments are made earlier in the day. If you are sleep deprived, you may be trying to maintain more energy levels in the morning and feel exhausted at the end of the day. Create a schedule that allows you to prioritize the important work first.
If you can't rearrange your schedule, plan to take naps or caffeine breaks between meetings or work to keep yourself awake and alert
Step 2. Delegate your tasks for the day
If a coworker or friend can sympathize with your sleep deprivation, try delegating some of your responsibilities for the day. Describe your situation and promise a reward in return for helping with a project or work. This will allow you to control the stress or anxiety of a lack of sleep, and focus on only one or two tasks in the day.
Step 3. Take a break from your usual routine
When your energy is low, it may be helpful to switch to an activity you enjoy or feel relaxed about doing. Going through the day without concentration may make you more tired and sleepy. Instead, take a short walk outside or take a coffee break with a coworker. Shocking your brain outside of your usual routine will keep you alert and ready for the rest of your day.
Step 4. Talk to your friends at a meeting or in class
If you feel you are almost asleep during a meeting or while in class, encourage yourself to interact with the rest of the room. Ask your friends or clients questions, raise your hand in class, and try to stay involved in the conversation. Engaging in discussions will help you stay alert, and force your brain to stay focused.
