What to do when you want to sleep. How not to fall asleep at night and keep working

Whether you want to spend an entire night awake to have fun or to prepare for an exam, this will be no easy task. If you want to spend a sleepless night, you need to prepare for it - eat right and stimulate your mind and body. Want to try? Then follow the instructions below.

Steps

Make a plan

Get a good night's sleep the night before. It will be much easier for your body to endure one sleepless night than one sleepless night and one night of lack of sleep, so expect to get a good night's sleep the night before.

Eat well throughout the day. If you want to last through the night, you need to eat three balanced and healthy meals the night before, otherwise your body will feel tired from unhealthy food or malnutrition. Here's how to eat:

• Big and healthy breakfast. Eat healthy carbs such as oatmeal or cereal based cereals, proteins such as turkey or ham, fruits and vegetables. Also add yogurt or cottage cheese to your breakfast.
• Healthy lunch. Eat a hard-boiled bread and egg sandwich or a large salad with avocados, carrots, cucumbers and tomatoes. Food should give you an energy boost so you don't feel sluggish.
• A healthy dinner. Keep in mind that this is your last meal before you stay up all night. Avoid fatty foods that will make you feel heavy and bloated. Eat chicken or turkey, couscous, whole grain pasta, fruits and vegetables. You should get carbohydrates for energy and proteins (such as soy, chicken, or ham).
• Avoid foods high in caffeine or sugar. If you drink coffee or eat sweets all day, then after dinner you will be drawn to sleep.

1. Prepare healthy meals for the night. Prepare healthy snacks to eat when you feel hungry, or stock up on healthy foods in your fridge if you know you are going to spend a sleepless night at home. Here's what you can cook:

   • Healthy vegetables. Carrots and celery are great snacks that won't make you tired. You can add a small amount of peanut butter to the celery.
   • Healthy fruits. Apples and bananas are snacks that will energize you.
   • Nuts. Almonds, walnuts, and cashews are a delicious and nutritious form of protein.
   • If you're staying at home, stock up on chicken, tofu, or turkey, as well as wholesome pasta or couscous for a pinch.

   Be carefull

   1. Stimulate your body. There are many tricks to help you stimulate your body and stay up all night. You will be less likely to fall asleep if your body is actively engaged in something.

      Stimulate your mind. This is just as important as stimulating the body. Switch to different tasks from time to time to keep your brain from getting tired. Here's what you can do:

      • Attention. Pay attention to what is happening around you, ask questions if something is not clear to you, for example, some topic of study.
      • Have a conversation. If you are in a public place, it is quite easy to start a conversation with others. If you are at home, call an owl friend or talk to someone over the Internet.
      • Take care of yourself. If you are watching a movie, ask yourself questions to make sure you understand exactly what is going on.
      • Do not be distructed. If you are watching TV or talking, make sure that you are focused on it and your thoughts are not drifting away.

   2. Switch over. If you want to stay up all night, you need to switch from time to time to avoid falling into a trance. Here's what you can do to do this:

      Do some simple exercises. You will get tired if you exercise fully, but a light ten-minute warm-up will wake up your body and tell your brain: "It's not time to sleep yet." Here are some of the exercises you can do:

   Proper nutrition

   As a last resort, drink caffeine. This may make you feel even more tired than in the beginning, but if your eyes are clumping, try caffeine.

   Proper nutrition. If you are trying to stay awake all night, eat enough to maintain healthy energy levels, but not much to avoid feeling tired and lethargic. If you have had three healthy meals during the day, then you should not feel particularly hungry, but you can eat certain foods at night that will satisfy your hunger and keep you awake.

   1. Drink plenty of water. This can greatly keep you awake. Drink a glass of ice water to shake up and drink as much water as possible to invigorate.

      • Drinking plenty of water will also help you to go to the toilet frequently, which will keep you awake.
   • Find something to do.
   • Move and do exercises.
   • Remind yourself of the reasons you are awake. Boasting? Study? Maintain motivation.
   • If you have a phone, you can download the game to it.
   • Snack on occasion.
   • Eat healthy foods; processed foods can make you feel unwell.
   • Spray water on your face. If it's cold outside, let the cold air into the room or take a walk in the yard. If you are tired, cool off. It will wake you up.
   • Don't forget to drink ice water. Dehydration causes fatigue.
   • Breathe in fresh air as it will wake up your body, relieve headaches and invigorate your body.
   • If you are at home, you can watch TV or movies. Try watching foreign horror films without Russian dubbing. You will not want to sleep because the movie will be scary and you will have to read the subtitles.

   Warnings

   • Abstaining from sleep for too long can cause side effects. You disrupt your sleep patterns and skip REM sleep. You may start hallucinating. Don't do this too often.
   • Don't drink energy drinks. They are bad for your heart, and ultimately, you can still fall asleep.

Did you spend the night at the club, at the cradle of a newborn, or were you finishing an urgent project and couldn't get enough sleep? And now you are at work, your eyes stick together, and you literally fall off your feet? You promise yourself a good night's sleep, if only to sit out until the end of the working day and, God forbid, that only the boss does not catch you snoring sweetly right at the workplace. This article will show you what to do in this situation and how to stay awake at work.

Steps

How to stay awake

Listen to music. It evokes emotions and when listening to it, many parts of the brain are involved. This will cheer you up a little.

• Listen to music that energizes you. Maybe you should try dancing or singing along, or at least just shaking your head in time and humming softly under your breath. Slightly annoying or not entirely pleasant music in such a situation is preferable to familiar and pleasant. Just put on your headphones, your colleagues are not to blame for anything!
• Listen to music quietly. There is a common misconception that loud music can help you stay awake, but in fact it will be more effective if the music is played very quietly, which forces you to listen more carefully. If it is difficult to make out the words, this is what you need - your brain is working and the volume is just right.

1. Get interested! Interest can act as a distraction. When we are interested in something, our brain remains focused. You can show interest both in work moments and in what is happening in your environment.

   Make sure you have a bright light source. Bright daylight is best. Your internal clock (circadian rhythm) is regulated by exposure to sunlight, that is, if you make your body believe that it should be awake now, then you will not fall asleep, even if you are very tired.

   • Go outside, just for a little while, or look out the window for a minute. This will help keep you awake.
   • Think about artificial light sources. The brighter the light, the better. Wherever you are working, see if you can brighten the light or turn on another lamp.

2. Suck on ice. And then it will be almost impossible to fall asleep. Cold temperatures keep your brain from relaxing even if you are driving late at night, completely exhausted and all you want is to fall asleep.

   • Sucking on anything, even a pen or pencil, makes the brain think that there will be food now: it sends certain signals to the body and it begins to prepare for this, producing insulin. This will surely cheer you up.

3. Rinse your face with cold water. If it's a little chilly, take off your sweater or jacket to keep you cool. Open a window or turn on a fan and blow air towards your face.

   • The body responds to cold in this way because it prepares to work to provide warmth, because for the organs to function normally, it needs to regulate the internal temperature. So ice or cold will help you stay awake.

4. Use your sense of smell. A pungent smell, both bad and pleasant, will quickly invigorate you. Aromatherapists recommend oils from the following plants to stimulate the nervous system. If you feel sleepy, open the bottle and inhale:

   Eat wholesome food, which often helps to keep you awake, but don't gorge yourself. You probably know that this, on the contrary, causes drowsiness. So at lunch, you better skip a whole pizza or a huge steak.

   • Instead of having a good one meal, snack in small portions throughout the day. The main thing is to avoid consuming large doses of sugar or caffeine at a time: distribute the consumption of coffee, energy drinks or carbonated drinks more or less evenly.
   • Avoid a carbohydrate-rich breakfast (toast, pastry, and so on). If you eat a lot of sugar early, you will feel very sleepy around 11 in the morning.
   • Put the seeds in your mouth and click one at a time, using only your teeth and tongue. This will make the brain work and move the tongue, which will prevent the shutdown, and the salt contained in the seeds will give you energy. Spit the husk into a paper cup, preferably a little quieter so as not to annoy your colleagues.

5. Play games. The internet is full of interesting sites where you can choose different games to play online. Matching games, puzzle games, racing games, sports games - choose something of your choice. Spend only 15-20 minutes playing and it will wake you up since the game is not burdensome or boring. It will be more fun if you choose the game that you like.

   Exercises to keep you awake

   1. Try stretching. Stretching and twisting the body improve blood circulation, thereby warding off sleep. Shaking your head and kneading your neck for 20 seconds will help too.

      Exercise in the office. Train your muscles while sitting at the computer, you can also get up from time to time and stimulate blood circulation. This will also help you stay awake.

      Take a walk - it gives strength. It is also distracting and allows you to unwind a little, especially if you sit in front of the monitor all day.

   Other strategies

   Get restorative sleep . If you have time, drink coffee (or caffeine in any form) and immediately go to nap for 15-20 minutes. This will quickly restore the reserve of strength. It will take about 20 minutes for the caffeine to kick in, so you won't have trouble falling asleep now, and you will wake up significantly refreshed.

   Go to bed at the same time and eat a healthy diet. Schedule is great for the brain. Get up and go to bed at the same time every day, even on weekends, and your brain will know when to sleep and follow the habit. Good nutrition will also provide your body with the energy it needs for the day, so you don't have to take a quiet hour every day to gain extra strength.

   1. Tips
      • Drink water - Dehydration makes you sleepy, and drinking cold water helps you stay on your feet.
      • You can either drink cold water or take a cold shower (if, of course, there is such an opportunity).
      • Don't overdo it with caffeinated drinks! They are a little invigorating, but after a few hours it passes. And then fatigue overcomes even more.
      • Understand - you may not be as tired as you seem. Often during the day we dream about going to bed right away when we get home. Does this happen? And then many of us feel a surge of energy at the end of the working day and without any sleep. Notice how the mind affects the body.
      • Distract yourself instead of focusing on how tired you are and how you want to sleep - concentrate on something else.
      • Place your wrists under cold running water.
      • If you need to go somewhere by car, and you are very tired, take a nap first!
      • Go to bed early. If you get enough sleep, you probably won't feel asleep at work.
      • Think about something that you would like to study or learn. For example, you can read about how to do something, remember things that you never had time for, and what you would be happy to do. Choose a question and study it thoroughly (if possible). When you have time, fully devote yourself to the chosen cause. When there is a lot of information in your head, write an outline of everything that you have learned - this way you can remember what you learned.
      • From time to time, you can slap yourself on the face in order to awaken. A slight pain will hardly allow you to fall asleep.
      • Hold on! The end of the working day is near!

      Warnings

      • Limit caffeine intake to 300 mg per day (4–8 cups of tea); this will help avoid unproductive side effects.
      • Many of the things you do to stay awake will also affect your concentration. In the end, you will need to get a good night's sleep.
      • If you are driving and you feel sleepy, turn off the engine and take a 20 minute nap, no matter how confident you are that you can stay awake for a long time.
      • Some people are allergic to oils and their smells. Think of your coworkers and make sure they don't mind if the office smells like a perfume store.
      • Aim to get 8 hours of sleep every night. The best time to sleep is from 10 pm to 6 am.

Each person, depending on whether he is a "lark" or "an owl "And according to itbiorhythms - your mode of activity. But an impressive part of humanity needs a traditional full-fledged night's rest. It is very important for replenishing the loss of vitality and energy, for maintaining the tone and working capacity of each person. But then a force majeure happened: urgent night work, preparation for exams, or insomnia overcame against the backdrop of cloudy autumn weather. What to do then in the afternoon, how to deal with sleepiness?

Cheer up on the day service

In order not to want to go to the country of Morpheus in the service, you need to load yourself with work. There are no exceptions to this rule. For a person actively involved in the labor process, fatigue as if by hand relieves within 15-20 minutes. It is recommended to diversify the performance of job duties by talking with colleagues or talking on the phone with customers, suppliers, etc.

If you feel sleepy at work, try skipping a hearty meal. Hearty food is a powerful soporific factor. More appropriate in such a situation would be a light snack - vegetable salad, fish or puree soup.

Do not sleep at night

How can those who work night shifts stay awake? It is most difficult to stay active between 3 and 6 a.m. During this period, it is required to spend 5-10 minutes of each hour at an open window or go out into the street. The air, especially fresh in the morning, invigorates perfectly. You should not be zealous with tea or coffee. Dark chocolate is considered a much more effective means of warding off drowsiness. A couple of squares from the tile will provide the body with the necessary energy hourly.

If you have a long working night ahead, then preparation for it should be started in the evening. The first point is a light dinner. The second is a contrast shower. This aqueous procedure can be repeated overnight. And the greater the difference in water temperature, the more cheerful a person will feel. A cool shower will give you 2-3 hours of good performance.

As already mentioned, fresh air accelerates sleep. Therefore, it is necessary to open a window in the room, and in the winter time you need to ventilate your work area as often as possible. The influx of fresh air goes well with a warm-up by an open window. In general, it is necessary to be distracted from work every 1-1.5 hours. Light exercise will be more effective if you massage your earlobes with your fingers afterwards. The Chinese claim that they are the main points of vigor on the human body.

Toning drinks and food

Unconditional tonic number 1 is natural coffee - a cup of this drink will drive sleep for several hours. A glass of cold water with a few drops of squeezed lemon will serve the same purpose. A cup of green tea will also charge you with vivacity. Mint added to tea will help shake up your body. You can chew a leaf or two.

A bar of dark chocolate will become a miraculous remedy for good brain function, thanks to which it is quite possible to hold out the night. A handful of sunflower or pumpkin seeds, a few nuts of any kind - forest, walnuts, pistachios, hazelnuts - will play the same role, since eating them has a stimulating effect. In addition, will they satisfy the hunger? without overloading the stomach.

The citrus family, from orange to lime, also has invigorating properties. If you are sleepy and tired, it would be good to eat some berries - blueberries, raspberries or blueberries. Well, if none of the above is at hand, but perhaps there is an apple - a wonderful tonic fruit!

Invigorating aromas and rhythms

Aromatherapy helps to not only relax, but invigorate. The main thing is to choose the right incense for this procedure. The scent of tea tree stimulates brain activity, and grapefruit oil can help get rid of unpleasant thoughts.

During night work, people often experience headaches and discomfort in the eye area. A regular lemon will help get rid of these unpleasant sensations. Its zest should be placed in cheesecloth and used to wipe the temples and forehead. The procedure can be repeated every 1.5 hours.

If possible, then at night work should be periodically interrupted by listening to rhythmic music. This method will help to accelerate sleep in the most difficult period - in the predawn hours.

Everyone has had situations at least once in their life, accompanied by an urgent need to stay awake throughout the night. This is usually associated with a large amount of physical or mental work for which there is not enough time during the day. Knowing how to stay up all night can increase your productivity and get things done on time. At the same time, sleepless days will not leave an imprint on well-being and health.

The human body obeys biological rhythms. After a long period of work, it takes time to recover. The body recovers best during a night's sleep. Therefore, in the evening, natural tiredness and drowsiness appear. There are ways to stay awake at night by tricking your rhythms, and they help you stay awake for a long time.

You should be puzzled about the upcoming sleepless night in the morning. It is advisable to get a good night's sleep the day before. Daytime sleep is encouraged.

It is not recommended to start the day with exercise. They reduce energy reserves.

During night work, it is necessary to create the most uncomfortable conditions. There must be factors in the room that prevent you from falling asleep. These include bright light, extraneous sounds, uncomfortable body position, low room temperature. It is recommended to stay away from comfortable sofas, armchairs and beds.

Chewing gum

Regular chewing gum helps replenish energy. It is advisable to pay attention to the mint flavor. Menthol has an invigorating effect on the body, relieving drowsiness and fatigue. The chewing movements of the jaw send a signal to the brain to digest food. This leads to the production of insulin, which helps you stay awake at night.

Cool

A comfortable room temperature encourages muscle relaxation and helps you fall asleep quickly. To drive away tiredness and drowsiness, cool air should be allowed into the room. Cold has a good tonic effect on the body and adjusts to active physical and mental activity. It is important to avoid excessive hypothermia.

Physical Education

Exercises for vigor help to disperse the blood and promote oxygenation of cells. An alternative is walking in the fresh air. It is required to force yourself to perform a set of effective exercises with a frequency of every half hour. Squats, push-ups and light jogging help to banish fatigue.

Washing

Washing with cold water promotes the development of vivacity and increases the supply of energy. You should wash your face every 2-3 hours. This method also helps if the room is too hot, reduces the intensity of the headache and drives away drowsiness.

Hunger

The feeling of satiety in the stomach is considered a comfortable state, conducive to falling asleep quickly. Hunger helps you work longer than usual. It is believed that with an empty stomach, productivity increases significantly. Avoiding food helps you stay awake for 24 hours.

Music

Loud dance music helps to stay awake for a long time. It affects the areas of the brain that are responsible for emotions. This leads to nervous excitement, which excludes the possibility of rapid falling asleep. It is desirable that the music does not play in the background. This method helps to arrive in a positive mood until the morning.

Lighting

Human biological rhythms respond to the amount of light in a room. Dimmed light is subconsciously associated with sleep. Therefore, all lighting fixtures in the room should be lit. This will deceive the body and be awake all night.

Massage

A regular massage can help you fall asleep faster. Massaging certain points sets you up for work and tones the body. These points include the area under the knee, crown, earlobes, and the back of the neck. Elimination of fatigue occurs by improving blood circulation.

Aromatherapy

The activation of the olfactory receptors helps to survive the night without sleep. Strong aromas contribute to the replenishment of energy in the body. Essential oils of rosemary, spruce, eucalyptus and patchouli are used to flavor the room. Coffee beans have a similar invigorating effect.

The discomfort

A hard and uncomfortable chair will help you stay awake while doing monotonous work. Any surface not suitable for seating will work instead. A comfortable environment will increase fatigue and lead to spontaneous sleep in the workplace.

Coffee

Caffeine is considered to be a major sleep aid. The drink takes effect 30 minutes after consumption. It irritates the nerve receptors, producing an invigorating effect. A person notices a pronounced surge of strength and elimination of fatigue. The disadvantages of caffeine include a slow effect on the body. Dark chocolate helps to enhance it.

Tickling

An extraordinary way to cheer up is considered to tickle the upper palate with the tongue. Light movements activate the areas of the brain that are responsible for mental activity. The usual tickling works in a similar way. Someone close to you can help with this.

Trolling

Laughter not only prolongs life, but also affects the nerve receptors responsible for human activity. By doing something funny or watching a humorous video, you can replenish your energy reserve for a long time.

What not to do

Certain moments will not allow you to cheer up after a sleepless night. It is recommended to avoid them. These include the following:

• working in a lying position on a bed or sofa;
• a hearty dinner the night before;
• breaks for computer games;
• the use of alcoholic beverages;
• performing rituals strongly associated with sleep;
• work in complete darkness or in dim light;
• long stay in one position (especially if it is comfortable).

When working at night, it is important to eliminate sleep-friendly conditions. It is not recommended to work without taking breaks. Ultimately this will drain your energy reserve and lead to falling asleep.

How to recover from a sleepless night

Being on your feet for 24 hours is not as difficult as recovering from it. Difficulties can arise in the absence of the opportunity to fully sleep. Experts say that you need to set aside at least 30 minutes for sleep. It is important to set an alarm. He will not allow you to plunge into a deep phase of sleep, after which it will be difficult to wake up.