Written By: Debjani Arora | Published : October 30, 2015 1:30 AM IST
So, you didn't sleep enough last night? Untimely guests, children throwing tantrums, browsing sites for best online offers or just the usual stress, there could be these and many more reasons that steal your sleep at night. The result: a sluggish, lethargic you in the morning. And, if it is an important day ahead then you just can t afford to hit the snooze button and cuddle up in your bed in the morning. Here is how pink walls and white bed sheets can help you sleep better.
So what would you do in such a case? Here are few steps you should follow throughout the day to keep yourself productive and energetic.
Step 1: Let the sunshine in
Yes, you got to hit it right on the first attempt. As soon as your alarm wakes you up, get up and open your windows to let sunlight come in. You body s natural clock is sensitive to light and darkness, and so you tend to be more awake in daylight than in your closed cosy AC room. The sunlight will also refresh and rejuvenate you. Your body is so responsive to the morning dawn and light that even artificially created morning light can help you improve subjective well-being, cognitive functions and overall mood, which your dimly lit room would not be able to do [1]. Did you know sunlight can also help in improving your libido?
Step 2: Hydrate yourself
This is something you have to keep doing throughout the day. But try doing it right at the start. Remember the effects of sleep deprivation and alcohol abuse are almost the same. Like alcohol abuse, less of sleep also affects your judgement, cognitive abilities and makes you dehydrated. Gulp a glass of water in the morning. If you can do that sitting in the lawn or balcony out in the sun, even better. Dehydration makes you fatigued and sleepy. So drink enough to quench your thirst and revive your vigour. In fact, it is not just less sleep for a night that can affect your health, a sleep debt that gets accumulated over a period of time (like sleeping less every night for over a fortnight) can lead to conditions like obesity, hypertension, etc. [2].
Step 3: Have a protein rich breakfast
Eating right after a night of less sleep is essential. If you reach out for foods that are high in sugar like pastries, doughnut and chocolates, know that it will spike your blood sugar levels and lead to a dip in energy soon. So try something that is rich in protein and carbohydrates like dosa, idli, paratha or a simple bowl of oats with banana or sliced apple. These foods will release energy slowly and help you fight the fatigue due to a sleep deficit. Here are some foods that will help you stay awake at your desk and be productive.
Step 4: Sip your coffee at mid-morning
Reaching for a cup of coffee first thing in the morning isn t a good idea either. Well, the stimulant in caffeine can surely keep you awake but not when you have it right in the morning. Coffee works by partly blocking the effects of adenosine, a brain chemical that mirrors the natural drive to sleep during the day. But this chemical is in short supply in the morning; it is only during the other half of the day when the chemical urges you to doze off at your desk. So reserve the coffee for your 11 am meetings. It will help you better and sip it slowly for its effects to last longer [3]. Here are ways in which coffee can create havoc on your immune system.
Step 5: Take a power nap
If possible, this can work wonders for you to help you cope with the rest of the day post lunch. Remember, a power-nap should not exceed 20 minutes. A longer sleep will make you sluggish and groggy. A nap can make you feel recharged. In fact, short interval of daytime naps can also help you improve your motor skills and cognitive functions [4]. Here are five smart things you should be doing during your lunch break.
Step 6: Go for a jog
The most dreaded hours of the day (especially if you had less sleep last night) are from 1 pm to 3 pm so if you find yourself yawning, your eyes close incessantly despite all your efforts. This is the time when you should get up and go out for a jog or take the stairs up and down two to three times to wake up and refresh yourself. This will help new neural connections in your brain that will help you to be alert and more receptive.
Step 7: Go to bed early
Do you know that about two weeks of less than 6 hours of sleep a night reduces alertness and performance to a level equivalent to a full 24 hours of sleep deprivation? Well, this is reason enough to make up for less sleep. So if you have little or no sleep the night before make it a point to hit the bed early the next day to make up for it.
Image source: Shutterstock
For more articles on diseases & conditions, visit our diseases & conditions section. For daily free health tips, sign up for our newsletter.For health related Q&A, click here!
Reference:
[1]1: Gabel V, Maire M, Reichert CF, Chellappa SL, Schmidt C, Hommes V, Viola AU,Cajochen C. Effects of artificial dawn and morning blue light on daytime cognitive performance, well-being, cortisol and melatonin levels. Chronobiol Int.2013 Oct;30(8):988-97. doi: 10.3109/07420528.2013.793196. Epub 2013 Jul 10.PubMed PMID: 23841684.
[2] Steptoe, A., Peacey, V., & Wardle, J. (2006). Sleep duration and health in young adults. Archives of Internal Medicine, 166(16), 1689-1692.
[3] Nehlig, A., & Debry, G. (1994). Caffeine and sports activity: a review.International journal of sports medicine, 15(5), 215-223.
[4] Nishida, M., & Walker, M. P. (2007). Daytime naps, motor memory consolidation and regionally specific sleep spindles. PloS one, 2(4), e341.
