There are times when you are so busy that you don't even have time to sleep. In these cases, your best bet is to be able to take 20-minute regenerating naps, do some types of exercises to rest your body, or do your best to try to stay awake until you find time to sleep. Regardless of what you decide to do, find a safe and quiet place; in case you need to stay awake, be sure to put safety first.
Steps
Part 1 of 3: Rest without Sleeping
Step 1. Practice meditation
The art of doing nothing is defined, and the related techniques that allow you to rest reach a much deeper level of the most restful sleep you can have. When you work too hard, you are very tired and don't have time to sleep, take some time to meditate.
- This practice offers restorative rest through concentration, contemplation and all sensory activities, such as sight, hearing, taste and touch.
- It has the ability to calm the mind and guarantees deep rest.
- Try meditating for at least twenty minutes a day for best results.
Step 2. "Unplug"
With modern technology, there seems to be no more time to give the brain a short break. Mentally moving away from the situation or distracting yourself is a great exercise to rest without necessarily sleeping when you have a busy day.
- When you need a break, look out the window and absently observe cars or people passing by for a few minutes until you can think of nothing more.
- Find a quiet place and sit back, close your eyes and just listen to the noises around you.
- Instead of smoking a cigarette or taking a fifteen minute coffee break, go outside, close your eyes and just let the sunlight envelop your entire body while clearing your mind.
Step 3. Plan to rest intentionally
It is a mental exercise that you can do at any time or place. If you are really tired and you want to "disconnect" for a while from the commitments of the day, this technique allows you to recover your energy, thanks to a simple statement such as: "I am resting my body because I am tired". Many people find it effective because it is possible to consciously choose to rest instead of resisting fatigue.
- It is an exercise that brings the stress you are experiencing to a quiet state, truly allowing you to regain energy and revitalize yourself. Many people claim that they feel more energetic after putting it into action.
- Rest is really important and by giving in to the need to regenerate, even without sleep, you can enjoy the much needed break during a hectic day.
Step 4. Stay passively awake
This technique is also called "paradoxical intention" and is intended to reduce the fear and anxiety of people suffering from sleep disorders of not being able to fall asleep in a bed; the goal is to try to stay awake instead of expecting to fall asleep (and therefore paradoxical intention).
Since obsessive thoughts tend to increase when trying to suppress them, it is normal to have a harder time dozing off when trying to sleep at all costs. Therefore, with an approach that aims to "worsen" the problem, the opposite effect is achieved by reducing it
Part 2 of 3: Rest Quickly
Step 1. Take a nap
It consists of a short sleep of about ten or twenty minutes which helps to regain energy and revitalize oneself.
- Find a quiet place that is comfortable and distraction-free; if you can, make it dark as if you were going to bed and try to lie down.
- Don't sleep too much, otherwise you get the opposite effect and you start to feel even more tired.
Step 2. Schedule a nap
Experts from the US National Sleep Foundation (NSF) call it a "scheduled nap." It basically involves planning a time of day for a short nap before you get too tired. If you know you are going to be on a long trip or working late at night, taking this break is recommended.
- Just like cats do, try to limit rest to no more than twenty or thirty minutes at the most.
- Get an alarm clock or clock so that you set the alarm correctly.
Step 3. Take an "emergency" nap
It is useful when you suddenly feel tired and are no longer able to carry on with activities, with the risk of unintentionally hurting you or other people as well. This type of napping is more common among people who work double shifts or who have to take long trips for work.
- It is recommended that you take this short nap when you feel really tired or when using dangerous machinery, so it is important for safety reasons.
- However, keep in mind that frequent emergency naps can be life-threatening and health-threatening.
Part 3 of 3: Staying Awake for Long Periods
Step 1. Find uncomfortable circumstances
Sit in a hard chair, open the windows in the winter, play loud music, slap yourself in the face, or do anything else that keeps you awake. You can use these "strategies" when you have to prepare for an important meeting or if you have to drive to reach a distant destination and therefore have to stay awake for a long time.
- Go to the bathroom, run cold water, and get your face wet.
- Turn the room light on to full intensity to reduce fatigue and increase your attention span.
- Squeeze the tip of your nose until your nostrils are completely closed and you start to feel discomfort.
Step 2. Consume caffeinated drinks
This substance has a noticeable effect in fighting sleepiness; for example, a simple cup of coffee is enough to give you an energy boost. For your needs, about 100-200 mg of caffeine should be enough.
- However, assimilate it in moderation; While it helps you stay awake, consuming more than 500mg can cause headaches, restlessness or anxiety.
- If you have to stay awake for a long time, you can drink an energy drink that contains a lot of B vitamins. Other drinks like Red Bull and Monster, which contain mostly caffeine and sugar, are not recommended.
Step 3. Have a healthy snack
Be careful not to eat too many sugary snacks. Although this substance provides an immediate energy spike, in reality the effect is reduced just as quickly, leaving room for a reduced blood concentration of sugars; instead choose healthier snacks that help you stay alert.
- Spread peanut butter on a wholemeal cracker or celery stalks.
- Put a spoonful of dried or fresh fruit in the yogurt;
- Dip baby carrots in a low-fat cream cheese.
Step 4. Exercise to increase energy
Recent studies have shown that low impact exercise, when compared with drugs or other methods, can significantly reduce the feeling of fatigue that occurs during the day. Try to get at least half an hour of physical activity every day - it not only improves performance, but also helps you sleep better at night.
- Make sure you recover your energy levels after exercise by eating a meal rich in protein and carbohydrates.
- Avoid working out late at night or your body is too active to enjoy a restful night's sleep.
- Low-intensity exercises you can consider include gentle walking, stretching, yoga, and swimming. You can also consider household chores, such as vacuuming, gardening, or washing your car, as potential low-impact exercises to do throughout the day.
Step 5. See your doctor
If none of these methods work, see your doctor. If you find that you are unable to sleep adequately or do not have enough energy during the day, you may be suffering from some more serious problem that requires medical attention. When sleepiness begins to compromise quality of life and professional performance, it is appropriate to refer the problem to a health professional.
- Insomnia (inability to sleep) and narcolepsy (a condition that causes you to sleep excessively during the day) are two of the most easily recognized sleep disorders, although cataplexy, sleep paralysis, and hallucinations can occur if you don't get enough sleep.
- Narcolepsy begins between the ages of 10 and 25 and is believed to be caused by chemical imbalances; there is no known cure and it is treated with medication.
- Insomnia is a disorder caused by stress, anxiety, depression, illness and age. Reducing these symptoms can help change sleep / wake patterns; if you don't find any effective solution, your doctor can recommend therapy or medications to treat it.
