The body and mind need to sleep every night in order to function properly. However, it can happen to anyone not to rest for a whole night. If you know you only have a few hours of sleep, you can take some steps to stay awake the next morning.
Steps
Part 1 of 3: Waking up
Step 1. Don't press the Snooze button
Open your eyes as soon as the alarm goes off. The Snooze button will seem like an excellent solution to sleep a little more, however it is counterproductive because this gesture will increase your tiredness when you wake up.
- The sound of the alarm may wake you up during REM sleep, which is the deepest, and irritate you for having suddenly stopped it. By pressing the Snooze button, the body resumes sound sleep and you will be awakened with a start again. Alternating between sleep and wakefulness you may feel more exhausted when you eventually have to get out of bed.
- Even if you are tempted to activate the Snooze function to get a few more minutes of sleep, find the strength to get up as soon as the alarm goes off. To avoid using this button, remember that you will earn some over the course of the day.
- If you can't resist the urge to hit the Snooze button, try placing the alarm away from the nightstand. In this way you will be forced to get up to turn it off and, therefore, to wake up.
Step 2. Look for the light immediately
It has a stimulating effect on the body. As soon as you open your eyes, turn on the lamp and open the curtains to let in the sunlight: it will communicate to the body and mind that it is time to wake up.
- Natural sunlight produces a better effect. When you get up, try opening the curtains or going out to the balcony for a few minutes.
- If you wake up before dawn, turn on all the lights. Artificial light replaces that of the sun very well. You can also buy an alarm clock on the Internet which, when it rings in the morning, helps you get out of bed by producing an artificial sunrise.
Step 3. Have some coffee
Caffeine is a powerful stimulant. If consumed in moderation in the morning, it can give you the right boost during the day.
- According to some studies, in the case of lack of sleep, cognitive abilities improve with the consumption of caffeine. Drink a cup or two of coffee within the first 60 minutes after waking up - they will help you feel more active throughout the day.
- Do not overdo it. Many people find it helpful to drink a lot of coffee after a sleepless night, however this can cause dehydration and, therefore, fatigue. Other physical symptoms may also arise, such as anxiety and difficulty concentrating.
- Avoid taking caffeine at least six hours before bed as it has been shown to interfere with the sleep cycle.
Part 2 of 3: Continue the morning
Step 1. Stay hydrated
Hydration can help prevent fatigue, especially when you get little sleep. Try to stay hydrated throughout the morning to help you stay awake.
- Start the day with a glass of water and continue drinking throughout the day. Generally, it is advisable to drink between 2 and 3 liters of water, but each person is different. So just bring a bottle of water to work or school and take a sip from time to time.
- Also, consume foods that contain a lot of water, such as iceberg lettuce, cucumbers, green peppers, watermelon, and carrots.
Step 2. Do some exercise
Keep moving in the morning. Exercise promotes blood circulation and makes you feel more energetic throughout the day.
- If you have time to work out in the morning, don't hesitate. If you do 20-30 minutes of low-intensity aerobic exercise at home, such as cross-legged hops, you'll wake up more easily.
- However, if you don't have time to train hard, even a simple walk is useful. If you can, instead of driving, try walking to work or school. Take a 15-minute walk around the block before showering. This way, you have the opportunity to stimulate yourself by exposing yourself to natural sunlight.
Step 3. Have breakfast
If you're trying to stay awake despite a few hours of sleep, breakfast is vital. The body needs all the fuel it can get to function smoothly, despite not getting enough rest.
- Try to have breakfast within an hour of waking up. According to some research, in this way the level of general attention remains higher throughout the day.
- When you are sleepy, you tend to crave sugars and simple carbohydrates. However, appeal to your willpower and have a healthy breakfast by eating oatmeal, yogurt, fruit, or hard-boiled eggs. Industrial-sourced foods and junk foods will make you collapse after a short time, leaving you more tired than before.
Part 3 of 3: Taking Precautions During the Day
Step 1. Lie down as soon as you can
During the day, try to lie down and try not to engage in activities that require excessive use of the mind. It can be difficult if you have to work or go to school, but try to put off business meetings and phone calls. Limit social interactions, because those who sleep little tend not to pick up on the signals of non-verbal communication. Be indulgent with yourself - consider that anyone can be undertone from time to time. If you can't do your best in class or at the office, you can always catch up the next day.
Step 2. Avoid doing several things at the same time
Memory is impaired when you sleep little, so it's not a good idea to do a thousand things at work and at school. Try to complete one task at a time if you have a few hours of sleep behind you.
Step 3. Take some steps to improve sleep hygiene
If you periodically get up in the morning after getting little sleep, look for some long-term solution. Try improving your sleep hygiene so you can fall asleep easier and get a good night's sleep.
- Go to sleep and wake up at about the same time every day. The body is led to follow the circadian rhythm. If you go to bed at 11pm and get up at 8am, your body will get used to it naturally. You will feel tired before going to bed and full of energy when you wake up.
- Keep sleep separate from daytime life. Do not keep electronic devices in the bedroom and do not engage in activities other than night rest (besides sex). It is preferable that the body associates this room with sleeping, so that you will be mentally ready to rest as soon as you go to bed.
- Establish a ritual so that you can relax before bed. Before bed, do something that will calm you down, such as meditation, reading, or a warm bath. By following this habit every night before bed, you will communicate to the body that it is time to sleep.
Warnings
- Avoid driving if you have had little sleep. Lack of sleep can cause traffic accidents.
- Many people take a nap to catch up on lost sleep. Some argue that it may be even more useful than caffeine. A 15-20 minute nap during the day can energize you - it has been shown to increase the feeling of energy and attention, as well as improve physical performance. However, you should avoid sleeping for more than 20 minutes, as you run the risk of slipping into REM sleep, which would make you even more tired when you wake up.
