Sometimes we are forced to do activities when we don't get enough sleep or even sleep. If you're also sleep deprived but will be working all day, there are steps you can take to stay focused and alert. Also try to wake up energized in the morning and take steps to relieve long-term fatigue.
Step
Part 1 of 3: Stay Awake All Day
Step 1. Do exercise
When sleepy, do short exercises to stay awake. Physical activity increases blood flow to all parts of the body so that the body feels more energized.
- If you have time to work out at the gym during the day, do it. You may have to slow down your exercise routine due to a lack of energy, but even light physical activity can help your body recover for the rest of the day.
- If you have nowhere to go, try taking a short walk during your lunch break, or doing some light stretching in your workspace.
- Try to get at least 30 minutes of exercise in the afternoon for the best results and energy.
Step 2. Consume caffeine
A cup of coffee in the morning or evening is the solution to many problems. Caffeine is a powerful stimulant that can wake you up and help you stay alert throughout the day.
- Humans have a substance called adenosine in the brain that binds to nerve receptors, which slows down nerve cells and causes drowsiness. The brain mistakenly perceives caffeine as adenosine and the receptors bind to caffeine instead. Instead of slowing down nerve cells, caffeine speeds up nerve cells, making you feel better.
- Pay attention to when you consume caffeine. It takes about 20-30 minutes for the caffeine to start working. Therefore, drink a cup of coffee before the meeting in the afternoon.
- Doctors recommend consuming only 400 milligrams of caffeine per day, and a cup of coffee contains about 100 milligrams. Keep this in mind so you don't overdo it with caffeine.
Step 3. Eat energy-rich foods at lunch
If you feel tired, skip a heavy lunch. Instead, eat small meals packaged as energy-rich foods.
- Lack of sleep can affect ghrelin and leptin, the hormones responsible for controlling hunger. That is, when the body is tired, your appetite will increase and you want to eat foods high in calories and high in carbohydrates. However, refined carbohydrates such as white bread and white pasta will cause blood sugar to spike suddenly and then drop, making the body sleepy after eating.
- Instead, eat healthy whole-grain carbohydrates, as well as fruits and vegetables. For lunch, have a small salad with beans and a small slice of whole-grain bread. You can also eat lean protein like fish, along with some vegetables and fruit.
Step 4. Do a short meditation
Doing a short meditation can help your body re-energize throughout the day by temporarily relaxing your mind and body.
- Plan to meditate five minutes before noon, when you feel very low on energy.
- Lie on the floor with your hands on the floor and your feet on the wall. Move the focus of the mind from one part of the body to another. Relax while doing it.
- If you have difficulty lying down, you can use a chair and pull your calves and feet into the chair. Raising your legs can change blood flow and help provide the body with energy.
Part 2 of 3: Waking up from a lack of sleep
Step 1. Get up as soon as your alarm goes off
When you wake up from a sleep deprivation, you will be tempted to delay getting up and want to go back to sleep for seven or nine minutes. But this actually causes the body to be more tired in the morning.
- Sleeping for these few minutes is of low quality. You will go straight into REM sleep (sleep with rapid eye movement) if you are pulled out of sleep too quickly, and the shock of awakening from REM sleep over and over again makes the body more tired than waking up just once.
- You should set the alarm to go off at the end of the time and wake up the first time it goes off. Although this is difficult, the body will feel more energized throughout the morning.
Step 2. Have breakfast
Eating breakfast within 30 minutes of waking up will improve cognitive performance and overall energy throughout the day.
- Again, when you're tired, you'll want to eat simple carbohydrates and sugars, but try to stick to a healthy, energy-boosting breakfast.
- Choose whole grains and fruit for breakfast. Eat yogurt with fruit and granola, or oatmeal with fruit.
Step 3. Walk outside the house
Go outside for a few minutes after you wake up. The sun's rays will help you energize, even if you're not getting enough sleep.
- Bright and natural light will increase energy and body temperature. Sunlight will also slow down your circadian rhythm and slow the desire to go back to sleep.
- Don't wear sun glasses. Sun glasses block the UV light needed to provide the body with energy.
Part 3 of 3: Preventing Long-Term Fatigue
Step 1. Go to the doctor
If you are prone to fatigue, go to the doctor to eliminate the risk of medical problems.
- Iron deficiency, anemia, and hypothyroidism can cause chronic fatigue. All of these can be diagnosed with a simple blood test. If you are diagnosed with one of these disorders, your doctor will prescribe medication to reduce symptoms, including fatigue.
- If you have trouble sleeping, your doctor will prescribe or suggest safe sleeping pills or herbal supplements to promote sleep.
Step 2. Check your medication
Check the medications you are taking. Is there a substance that causes you to feel tired?
- Many prescription drugs have the side effect of feeling tired. Fatigue is more likely if the dose of the drug is too high. If you think your medication is causing you to feel tired all day, talk to your doctor about changing your dose or managing side effects.
- Many psychiatric drugs can cause fatigue. If you experience severe fatigue that makes it difficult to carry out daily activities, your psychiatrist may switch you to alternative medicine to see if the side effects are less acute.
Step 3. Keep it clean while sleeping
Establishing good sleep habits can help improve the quality and duration of your sleep at night thereby reducing fatigue throughout the day.
- Going to bed and getting up at the same time every day, including weekends, will help you fall asleep and wake up faster as your body adapts to your schedule.
- Do not use electronic equipment half an hour before bedtime because the light emitted by laptops, TV screens, and smartphones interferes with sleep. Instead, try low-key activities like reading or doing crossword puzzles.
- If you exercise regularly, make sure you manage your time effectively. Exercising within an hour before bed will increase adrenaline energy and interfere with sleep.
- Take a warm shower before going to bed and sip a light tea, such as a soothing herbal tea, to help you rest.
- Avoid going to bed on a hungry stomach, and don't smoke before bed.
