![]() ![]() The motto “Fake it until you make it” won’t really do here, so be honest if colleagues ask you about it. Win-win!Įveryone is tired every now and then and knows the consequences of little sleep. So, take a big stretch and get outside! This will help you make it through the day, other than improving your general well-being. Also, research shows that natural sunlight exposure helps maintain the circadian rhythm, and improves your mood and cognitive performance. Movement has proven to stimulate alertness in the brain and taking some fresh air is beneficial to make you feel more awake. Consider a short walk or a mindfulness exercise to ground yourself.” advises Eva. “Take small breaks to get a breath and regain your focus. □ This might also be helpful for you: How To Sleep Well Even If You’re Stressed Focusing on a single task will allow you to face the day with less stress until you are fully back on track. That is why you should consider postponing non-urgent tasks, if possible. □ Would you like to improve the quality of your sleep? Check out our online program on how to sleep better.Īfter a rough night, you probably won’t feel at your sharpest and your energy may be more limited than on other days. If you notice you need a nap very frequently, it may thus be a better idea to look into how to increase or improve your night’s sleep. Better not make it a daily habit.”įrequent napping can lead to difficulties falling asleep in the evening, which in turn leads to another night of poor sleep. “In the long term, however, you should avoid relying on napping too frequently, as it can mess with your sleep pattern. “On some days it may be necessary, and a power nap can relax and give you the extra energy you need to get through the day or evening,”, says Eva. Research suggests that the physical and mental relaxation that comes with a power nap (shorter than 30 minutes) can reduce stress and leads to higher alertness and improved mood after the nap. The temptation to take a nap can be high on sleepy days. Differently, drinking more water is never a bad idea! Dehydration causes tiredness and moodiness, so staying hydrated during the day helps you to keep your energy levels up. Instead, it may cause trouble with falling asleep and prevent you from having a healthy sleep schedule. Up to two cups during the morning can help compensate for sleep deprivation, however, too much caffeine won’t make you more alert. Good ol’ coffee? It could help, but water is your best friend!Īh, espresso…the morning saviour! After a sleepless night, coffee is a valid tool to boost your energy. Eva takes us through certain actions you can take to boost your energy and get the job done.ġ. If you occasionally experience a sleepless night, whatever is the cause, you might wonder what you can do to better function the next day. That said, if you just had a bad night of sleep not all is lost! The following tricks will help you function at an acceptable level. Research shows that the gains you have from skipping sleep to prioritise work are only temporary and soon overtaken by cons of sleep deprivation on your mood, focus, and higher-level brain functions. Staying up late appears to strongly affect our productivity as well. ![]() “Other consequences are being in a bad mood and being more short-tempered compared to when you sleep enough.” “When we don’t get enough sleep, our body has less energy, which leads to having less focus”, explains Eva. While an occasional sleepless night might happen, in the long term, lack of sleep has negative effects on our body and brain. Through sleep, we recharge our minds, recover from sickness, enhance our memory, and maintain a healthy weight. Remember when as kids we used to whine because we had to go to bed early? What we wouldn’t give for that right now! Plenty of research shows that the average person needs between seven and nine hours of sleep per night. Psychologist Eva Rüger takes us through the most effective ones. In this case, we can still make use of several strategies that will help us to power through and function as productively as possible on little (or no) sleep. ![]() Most often though, life won’t wait for us to be rested. Of course, staying in your comfy bed would be the most attractive solution. Whether it was for that grand celebration last night or the upcoming deadline tomorrow, lousy sleep is not a pleasant experience. ![]()
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