Although we all aim to get the recommend 7 to 9 hours of sleep every night we need, life can sometimes make that impossible. Whether it’s stress, a temporary injury or a family emergency, there are times where we must get less sleep than we are used to and still get through the day. Try these tips to fake it until you make it until bedtime as you prepare for better sleep.
7 A.M. Get up when your alarm goes off. Don’t try to stay in bed later to get the 8 hours you need. It throws your body off of its normal schedule and will make it more difficult to fall asleep tonight. Fight the temptation and stay way from the snooze button.
7:10 A.M. Go outside on the balcony, the deck or the porch. Natural light sets your body’s clock for the rest of the day. It is the strongest and best light but, if you can’t find it turn on all of your lamps, and consider getting a light box for the dark winter days or if you need to get up before the sun regularly.
7:30 A.M. Sip coffee or just sniff it. We feel more alert as caffeine interfers with the chemical signals of sleepiness. If you aren’t a coffee drinker, note that just the aroma of coffee beans can alter the activity of genes in the brain to reduce the stress of sleep deprivation, according to researchers.
7:45 A.M. Rehydrate and refuel with H2O. Dehydration can contribute to feelings to fatigue. Also, eat breakfast within the first hour of waking up. This habit will make you feel more alert and boost your cognitive performance.
10 A.M. Consider another cup of coffee. Beware that getting more than 500 mg of caffeine a day can lead to nervousness and irritability. Drink your last cup before late afternoon so that it will not interfere with tonight’s sleep.
Noon. Refresh in 30 minutes of less. It’s ok to have a nap. By now you are feeling low energy. Research has shown that a short nap is effective in improving alertness, performance and mood. Remember do not go over 30 minutes, it can make you more tired than before your nap.
12:30 P.M. Cancel your lunch reservations. Skip a heavy sit-down lunch and opt for a lighter lunch, such as a salad.
3 P.M. Take a walk. Even for people for who got enough sleep the night before, late afternoon is the time when people start to lose energy. When the effects of your nap are wearing off, go outside. Research indicates just a 10-minute brisk walk can boost your energy for up to 3 hours. You are able to indulge in a full work out, now is the time.
4 P.M. Time to breathe. Find a private area where you can do some noisy power breathing. The Bellows Breath involves inhaling and exhaling quickly and evenly through your nose. If you sound like an angry cartoon villain, you are doing it right.
5:30. P.M. Get a ride. This time of day is very dangerous for the sleep-deprived. As you travel down familiar roads, it is easy for your mind to shut down. Many people don’t realize how exhausted they truly are and swear they are awake even if they close their eyes. Consider hitching a ride with a spouse or friend or public transportation, especially if your sleepless night will be one in a series.
8 P.M. to 10 P.M. Relax. It’s normal that we get a second wind about 2 hours before our usual bedtime. You shouldn’t have to do anything special to stay awake during this time. Remember as it gets closer to your bedtime, really promote sleep with soothing activities such as a warm bath or reading a book. No electronics an hour before your bedtime.
10:30 P.M. Go to bed a half-hour earlier than usual. Prepare to get a boost of energy in the morning and be ready to conquer the day.
As tempting as it is to stray from your normal schedule, it will cause more problems with getting the sleep you need tonight. A lack of sleep should not be a regular occurrence as it does increase health risks. Always aim to get back on track as soon as possible, your body can tell the difference.
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