≋ How to avoid falling asleep at work • Effective ways to feel alert

Sleep takes up about a third of our lives. If you live to be 90 years old, you will spend about 30 of them sleeping. Agree, it sounds impressive. A lot has been written and said about the benefits and importance of sleep and wakefulness. And, despite numerous studies, neurologists, sociologists and anthropologists still have many unresolved questions related to sleep.

Getting enough sleep and proper rest is very important for well-being, productive work and overall health. But today we will talk about something else. Sometimes there are situations when you need to be awake all night. And it happens that you didn’t manage to get enough sleep at night for a number of reasons, and you have a difficult working day ahead.

What to do in such cases? We offer you 12 life hacks that will help you work productively without sleep. Of course, you shouldn’t constantly resort to such methods - try to get enough sleep and rest - but if you really need it, try it.

The whole truth about coffee

Coffee is probably the first thing that comes to mind when you need to cheer yourself up. You can simply inhale the aroma of coffee beans - a strong and pleasant smell helps to activate brain activity and sets you up for productive work.

But coffee is not your friend if you need to remember large amounts of information. Caffeine, which accumulates in the blood, depresses areas of the brain responsible for memory and concentration. You'll feel energized, but remembering things won't be easy.

Weakness and drowsiness in women

Research shows that daytime sleepiness mostly affects women aged 25-34 years. Experts attribute this to the fact that after the main period of childbearing they often develop iron deficiency anemia, the main symptom of which is loss of strength even with healthy sleep. And among respondents over the age of 55, on the contrary, daytime sleepiness decreased. This may be due to major hormonal changes during the pre- and postmenopausal period. We can conclude that the physical condition of a woman, as in the case of men, is influenced by the work of the hormonal system. [1]

Drowsiness and weakness in women during pregnancy are a special case. Almost every one of them feels weakness and fatigue during these difficult 9 months. This is a normal reaction of the body to hormonal “changes” and worries associated with expecting a child. If the pregnancy proceeds without complications, and the doctor has not identified any abnormalities in the health of the woman and the fetus, rapid fatigue is “treated” with rest.

In general, the causes of drowsiness and weakness in women are more often caused by psychological factors, and not physiological ones, as in men. They react more acutely to external negative factors, which can lead to depression and, as a consequence, unmotivated drowsiness. [1]

Surround yourself with coolness

You shouldn’t expect productive work from yourself in a room with stale air, especially if you want to sleep. The warm air envelops you with pleasant fatigue, and an irresistible desire to sleep appears.

To combat drowsiness, open a window wide. Ventilation is the fastest way to change the indoor air to cleaner and fresher air.

If it's too hot outside, turn on a fan. Coolness makes the brain perk up and activate hidden resources for the normal functioning of all systems and organs.

The desktop model will cope with this task quite well. These fans are less powerful than floor-standing varieties, but they can be placed almost anywhere. Place the unit so that the fresh air flow is directed towards you.

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If you have a ceiling fan, run it for a while. By mixing the air, the room will feel cool, which will prevent you from losing concentration.

Try chewing a piece of ice - this will help you concentrate on doing your work, and thoughts about sleep will fade into the background.

Ginseng tincture

An immune system stimulant and a powerful adaptogen is ginseng, a Far Eastern and Asian plant, the root of which is used to prepare pharmaceutical alcohol tinctures. Immediately after consuming ginseng tincture, the following processes occur in the body:

blood vessels become toned;
the production of cortisol is weakened;
heart rate increases;
metabolism is regulated.

The breakdown of fats and carbohydrates in the body is activated, due to which a reserve source of energy appears. Ginseng tincture must be dosed according to the instructions on the package. This method is prohibited for people with the following diseases and pathologies:

hypersensitivity;
oncological diseases;
hypertension.

For the rest, ginseng tincture will only benefit. However, you cannot overdose. You must use the product strictly according to the instructions, otherwise the effect may be the opposite.

A comfortable microclimate is the basis for productive work

If you often work at night, make sure the room is fresh and cool.

To maintain a healthy microclimate in residential premises, the most correct solution would be to install a recuperator. This is a supply and exhaust unit that allows air exchange without heat loss.

Recuperators can operate 24/7, maintaining the specified climatic parameters around the clock.

The fresh air supply and exhaust operate independently of each other. That is, air flows do not mix with each other.

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Adjust air humidity

It is very difficult to concentrate and feel cheerful if the room is damp or, conversely, too dry.

Optimal relative humidity indicators are 40-60%. Only in such a microclimatic environment will the load on all organs and systems of the body be minimal, and performance will be at the required level.

Very often in the autumn-winter period, the indoor air becomes too dry due to operating heating devices. A humidifier will help solve this problem.

Causes of constant fatigue

Physical fatigue, lack of sleep at night, stress, anxiety, worry, and prolonged illness deplete the nervous system, causing a feeling of constant fatigue. In such cases, even a weekend does not help you gain strength and cheer up properly. Here you need to take a comprehensive approach to solving the problem, influencing the body with active and passive rest. However, there are conditions in which you will not be able to get a boost of energy without visiting a doctor:

anemia and vitamin deficiency due to poor nutrition or internal diseases;
obesity, overeating, metabolic disorders;
hypothyroidism - hypofunction of the thyroid gland;
liver diseases that cause gradual intoxication of the body;
vegetative-vascular dystonia;
gluten syndrome, characterized by the inability of the intestines to absorb gluten;
hidden pathological processes of an infectious and inflammatory nature;
oncology at any stage of development.

Taking certain medications may also cause drowsiness. These include antihistamines, antihypertensives, anticonvulsants, muscle relaxants, prokinetics, and antidepressants. As soon as the course of taking the pills is completed, the person again feels energetic and full of strength.

How to use conditioner?

By installing an air conditioner, you will once and for all solve the issue of a comfortable indoor microclimate. Modern units allow you to regulate not only the air temperature, but also the humidity.

In addition, you can choose a device with the following functions:

cleaning the air from dust and harmful microorganisms;
ozonation;
drainage;
air heating.

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How will lighting help?

Bright light sends signals to the brain that sleep is still far away. In this way, you can “trick” your brain into believing that it is still day. Soft, dim light relaxes and promotes the production of melatonin, the hormone responsible for sleep.

If you have to work all night, don't sit in the dark. Turn on the main light, table lamp. Make sure that bright light is directed towards your work area. Proper lighting promotes the production of serotonin, the hormone of joy.

What not to do on a sleepless night

Drink alcoholic beverages;
Lying down or sitting idle;
Eat until your hunger is satisfied;
Be physically overloaded;
Have sex (after an act of love, the body produces substances that promote sleep).

Making love on a sleepless night is best postponed to the next day

Breathing techniques

Breathing is a process that occurs without our special attention, is involved in all life processes, affects well-being and physical activity. Try pranayama. This is one of the breathing control techniques that is actively used in yoga. After breathing exercises, the mind becomes clearer, the body feels cheerful and light.

Kapalbhati pranayama (or otherwise “fire breathing”) makes it possible to generate a powerful flow of energy and drive away sleep. The technique is performed as follows:

take a comfortable position and focus on breathing;
close your eyes and concentrate on the sensations inside your body;
take a few calm breaths through your nose;
take a deep breath of clean air and exhale sharply so that you feel how your stomach “sticks” to your spine;
inhalation should be as passive as possible, focus all your attention on exhalation;
On the last exhale, hold your breath.

If you feel like your eyes are sticking together, take 10 “fiery” exhalations and focus on the feeling of vigor.

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Invigorating essential oils

Essential oils can powerfully change the body’s energy and influence a person’s condition even when used externally or inhaled vapors. To cheer up you need to choose the following essential oils:

tangerine;
orange;
fir;
rosemary;
ginger;
citronella;
eucalyptus.

You should avoid lavender and peppermint oils - on the contrary, they relax. Methods for toning:

bath with added oil;
aroma lamp;
temple massage with diluted oils;
oral administration (only for 100% oil without additives).

Before using aromatic oils for vigor, you need to make sure there are no contraindications or allergic reactions. The simplest test is to apply 1 drop of oil to your wrist and observe the body's reaction.

If the skin does not turn red within 20 minutes, you can use the product.

Give up your eating habits

A full stomach sends signals to the brain that it needs to rest. Therefore, if you are facing a sleepless night, skip dinner completely or limit yourself to a light snack. Remember that satiety occurs some time after eating. After heavy and fatty foods you will feel lethargic and drowsy, but light hunger will invigorate you. Salt, sugar and fat are especially tiring. Therefore, fast food, sweet drinks, desserts, and baked goods are prohibited before a sleepless night. It is much healthier to snack on fruits and vegetables, or you can eat a small piece of lean meat.

You can trick your brain with chewing gum. Chewing sends a signal to the brain that food will soon enter the stomach for digestion. Insulin will be released into the blood, which will give energy and vigor.

Products for vigor

It's easy to recharge your energy through food. Before a sleepless night, it is better to eat a boiled egg, an omelet, a fruit salad with walnuts, and cheese. Vegetables and fruits invigorate: carrots, bananas, apples. You can snack on ham sandwiches with fresh cucumber several times a night.

It is recommended to eat oatmeal to cope with impending fatigue and drowsiness. You should not overeat, otherwise it will be difficult to stay alert throughout the day. Cranberries are a good tonic, increasing physical and mental performance. The menu is varied with cherries, grapefruits, and pomegranates. Fruits stimulate the nervous system and give strength when overworked.

A sleepless night doesn't look good

Do some exercise

If you have to work on your computer all night, take breaks. Every 1.5-2 hours, look up from the screen and do a few squats, you can jump or do push-ups. Physical exercise accelerates the blood and saturates the cells with oxygen.

If possible, take a walk. 15 minutes in the fresh air will help change the environment, switch your attention and give you the desired feeling of vigor.

Tea with leaves of Schisandra chinensis

Schisandra chinensis is a rare but very beneficial plant for the body with the ability to tone. It contains active components that affect the rate of biochemical reactions in the body.

Due to its stimulating effect, Schisandra chinensis makes the nervous system work to the limit.

Effects of drinking tea with Schisandra chinensis leaves:

cheerfulness, a surge of vital energy for 8-10 hours;
increased concentration;
improvement of general well-being;
increased blood circulation.

It should be taken into account that Chinese Schisandra has a diuretic effect, so you need to take more fluid with it to prevent an imbalance of electrolytes in the body and avoid dehydration.

Water treatments

Try washing your face with cold water and rinsing your palms and wrists. This will help to sharply activate your consciousness. Even if it was difficult to find optimal solutions, compare data and analyze information (perception was slow), the reaction to washing was almost instantaneous.

The speed of thought processes becomes lightning fast. However, such mobilization of brain activity is one-time in nature. For the same bright next burst of vigor, you need some time to pass before the next wash.

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Echinacea tea

Echinacea purpurea is an invigorating, aromatic plant that has been used since ancient times instead of coffee as a powerful natural energy tonic. If a fresh plant grows in a flower garden, it is enough to brew 2-3 inflorescences in a cup. If not, then you can use dry herbal raw materials purchased at the pharmacy.

You can replace it with alcohol tincture of echinacea - add 1 teaspoon to tea or dilute with water and drink in small sips. It is advisable to drink echinacea before meals, as food interferes with the absorption of active substances.

Surround yourself with music

To stay awake, turn on music. The melody should be unfamiliar and irritating - in response to it, thought processes will start in the brain to recognize sounds, and you will not fall asleep.

Slow and pleasant music is not good. Listening to it, you will most likely fall into an even greater state of stupor. If colleagues are working nearby, wear headphones so as not to disturb anyone. You can move your legs and head to the beat - this way you will be more immersed in what is happening and take your mind off the thought of a cozy, warm bed.

Contrary to the common misconception that loud sounds drive away sleep, the music should be barely audible. Such background noise will keep you awake and invigorate you, while loud music will take away a lot of psycho-emotional energy, interfering with your work.

Symptoms of weakness and drowsiness

Drowsiness is a feeling of lethargy and fatigue, associated with a regular desire to fall asleep at an unintended time.

General weakness can be caused by various conditions of the body, and accordingly the symptoms will vary. One suffers only from insomnia, while the other has alarming symptoms.

If a person remains in a state of drowsiness and weakness for a long time, then this is chronic fatigue. Let's outline its typical symptoms:

decreased physical and mental activity during the daytime;
discomfort when performing even the simplest daily work;
rapid and frequent fatigue;
sleep disorders - insomnia, nightmares;
muscle weakness or pain;
migraine - the presence of throbbing pain in the temples;
irritability and anxiety. [2]

It seems like everyone has experienced these symptoms at least once. Indeed, in the frantic pace of life, it is difficult to maintain high performance. Working late, raising children, meeting friends, going to the gym - sometimes too little time is allotted for rest. It is not surprising that we are constantly sleepy, and during an important meeting we dream of a “quiet hour”, like in kindergarten. But if weakness and fatigue bother you with a normal amount of sleep (7-9 hours a day), their cause is hidden deeper.

We will teach you how to maintain a daily routine

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Clean up your workspace

Take a look at what's in your workspace. Clutter causes depression, so switch to a little tidying up. The sight of a clean and tidy table will certainly lift your spirits and give you a boost of energy.

Avoid working at the computer on your bed. Sit at the table, and the chair should not be soft or overly comfortable. The only thing you need to constantly monitor is posture. Keep your back straight.

Remember that constant lack of sleep has a negative impact on your health. By refusing proper rest, you:

Impairment of cognitive functions (attention, memory, concentration).
You weaken your immune system.
Reducing work productivity.
Become prone to bad habits (nicotine, caffeine addiction).
You acquire an unhealthy appearance (bags under the eyes, puffiness, premature aging of the skin).

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boiler (gas or electric);
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Use the help of specialists to select equipment - our managers will recommend products that will help solve your problems.

Activity to stay awake

Physical activity is an ideal, healthy way to survive even for a long time without full recuperation. But you need to remember moderation. If the level of activity is too high, overwork will occur and the body will, on the contrary, strongly signal the need for rest. Types of activities that are suitable for achieving night vigor:

jogging;
crossfit;
fitness;
aerobics.

Any physical activity that increases your heart rate is the best option. Swimming and excessive strength training with weights are not suitable for vigor. Swimming is overly relaxing and, on the contrary, deprives you of energy, and strength training will lead to fatigue, and as a result you will want to take a nap even more.