Some people are born with a gene, the so-called hDEC2 gene, which allows the body to recover energy even with about 6 and a half hours of sleep. These "poor dorms" are able to resist resting less than the others and feel great during the day without feeling the need to yawn or fall asleep. However, for most people, sleeping only 4 hours can be a real challenge. A bad sleep, followed by a long day of study or work, can increase fatigue and hinder performance. Either way, with the right coping mechanisms, you can get by without risking falling asleep at lunchtime.
Steps
Part 1 of 3: Coping with Sleep Deficiency
Step 1. Practice physical activity when you get up in the morning
Move when you wake up by doing at least two or three exercises. Run, walk, or do some stretching exercises. Motor activity increases body temperature by promoting the production of hormones and endorphins, which stimulate energy.
- Stretch your upper body muscles. Lie on your back with your arms at your sides and palms facing up. Bring your knees to your chest and turn to your right side. Keep your knees together and let your hips follow this movement as well.
- Turn your head to the left. Try to keep your shoulders close to the floor. Bring the palm of the left hand over the chest, projecting a 180 degree arc, until it touches the palm of the right. Make your head follow the movement of your arm. Then, slowly bring it back to the starting position.
- Repeat the exercise 10 times, then switch sides and repeat it on the other side as well.
- Do the crunches gently. Lie on your back and bend your knees. Keep the soles of your feet close to the floor. Place your palms on the ground, close to your hips. Contract your abs and lift both shoulder blades.
- Remain lifted with the pelvis as you inhale and exhale, then lower it. Repeat the movement 10-15 times. To do it correctly, calculate the time it takes to inhale and exhale.
- Do squats. Stand straight with your feet hip-width apart and your toes pointing forward. Extend your arms out in front, keeping your palms facing each other. Shift your weight onto your heels as you come down with your hips, as if you want to sit down.
- Make sure your knees don't go beyond your toes. Stay down by calculating the time it takes to inhale and exhale, then go straight back. Repeat the exercise 5-10 times.
Step 2. Take an invigorating shower
When you're done washing, do a quick wake-up trick. Run cold water for 30 seconds, then hot water for another 30 seconds, and cold water again for another 30 seconds. This rapid change in temperature will help you feel sportier and more ready to take on the day.
Step 3. Eat energy foods
Avoid those high in carbohydrates, such as pasta and bread, as they take longer to digest and can make you sleepy. Also, you should avoid foods full of refined sugars, such as candies, sweets, and soft drinks, as they can cause blood sugar spikes followed by sugar dips and energy loss. Instead, opt for foods that gradually raise your blood sugar level and give you the right energy to get through the day.
- A handful of raw (unroasted) almonds is a great restorative snack, rich in vitamin E and magnesium. In addition, they contain a lot of protein, a supply of benefits and energy throughout the day.
- A jar of Greek yogurt is high in protein but contains less lactose and carbohydrates than regular yogurt. It will keep you full without slowing you down or making you feel tired.
- Popcorn is perfect when you work because it is an excellent source of carbohydrates and is low in calories, especially when not topped with butter.
- Opt for a salad of green leafy vegetables, such as spinach or kale, to boost iron levels. It will keep you awake and improve concentration.
Step 4. Consume coffee throughout the day
Coffee helps you fight fatigue and stay awake. Try drinking a cup every four hours to maintain attention.
You can also use other sources of caffeine, such as dark chocolate. The higher the cocoa concentration, the less sugar it contains, but the greater the energy potential it offers. Choose one with no added sugar and munch on it throughout the day to keep you awake and alert
Step 5. Take a 10-30 minute nap
Find a quiet spot and take a half hour nap at the most. In this way you will avoid the inertia of sleep, that is the physiological state of numbness and disorientation that occurs when the nap exceeds 30 minutes. Even if it lasts less than half an hour, it won't compromise your sleep-wake cycle and will allow you to get a good night's sleep.
Set your alarm after 30 minutes so it doesn't turn into an hour's sleep
Part 2 of 3: Staying Awake During the Day
Step 1. Listen to rhythmic music
Avoid quiet or relaxing genres, such as classical or smooth jazz. Pick the latest pop song or electronic dance music selections to keep you piping hot and mentally awake. Search the Internet for rhythmic, fast-paced songs, even those lasting over an hour, and listen to them at full volume with headphones.
Step 2. Have a protein snack
Proteins stimulate the production of a neurotransmitter called orexin in the brain, responsible for regulating libido, sleep-wake rhythm and appetite. So, a few protein snacks throughout the day will stimulate your brain and keep you physically active and ready.
- Go for something protein and healthy, like a handful of almonds, peanuts, or cashews. Rice crackers accompanied with cheese, turkey and ham are also a protein snack, but more filling.
- Fruit that is high in fiber, such as apples, and high in natural sugars, such as oranges, is also a great choice if you need to keep yourself awake and alert.
Step 3. Turn on the lights
Light decreases the production of melatonin (the sleep hormone) and helps you keep your eyes open despite sleepiness. Try to balance between the strongest ambient light and the lowest, but direct, desk light.
Step 4. Take a little walk or stretch every half hour
A little movement every 30 minutes will allow you to remain physically and mentally active, especially if you are sitting at your desk in front of the computer. Go for a walk in the park or take a few laps around the block. Even more intense exercise, such as a quick run or a few sprints, can rebalance hormone production and ward off sleepiness during the day.
Part 3 of 3: Coping with the Day
Step 1. Rearrange your agenda if you can
Instead of getting to work right away, try to figure out what you need to do so that you can focus on the most important tasks first. If you have not slept much, you will probably try to maintain a higher productive standard in the morning and then run out of energy at the end of the day. Therefore, spend your time in order to prioritize the most important activities when you still have enough strength.
If you can't change your schedule, take a nap or coffee break after a meeting or between activities to stay awake and focused
Step 2. Delegate some tasks
If you have co-workers or co-workers who understand your status, try delegating some responsibilities. Explain your situation, and if they can help you with a project or business, promise you'll return the favor. This will help you manage the stress or anxiety of sleep deprivation, and you can focus on one or two things to accomplish.
Step 3. Break the habits
When you have a low energy, you may want to switch activities to something more pleasant or relaxing. The daily grind may increase fatigue and sleep. Then, take a little walk outside or take a coffee break with a colleague. Mentally stepping out of the usual routine will allow you to stay alert and face the rest of the day.
Step 4. Interact with your colleagues or classmates
If you are afraid of falling asleep during a meeting or class, try to intervene. Ask colleagues or clients questions, raise your hand during the lesson, and try to participate. This way, you will be able to keep your attention and you will be forced to stay mentally focused.
