Nothing is worse than getting a bad night's sleep, only to feel exhausted and moody the following day. Sometimes, no matter how hard we try, we just can't seem to get adequate rest, and on these days, it's important to know how to get through the day on no sleep. Chugging coffee can only help so much before you start to get the jitters, and you want to do anything you can to avoid a drastic drop of energy.
Lack of sleep is a pervasive problem: According to data from the National Health Interview Survey, nearly 30 percent of adults get less than six hours of sleep per night, even though the recommended sleep duration per night is seven to eight hours. A sleepless night can lead to fatigue, moodiness, excess hunger, and problems concentrating, according to WebMD, so it's best to pick up on habits that can combat these issues and ensure you have the most pleasant and productive day as possible.
Nothing is as good as getting proper rest, but luckily you can improve your day with a few simple actions. If you're suffering from lack of sleep, try these six tips to get through the day with as much energy as possible.
1. Drink More Water
"When you sleep, your brain uses that time to clean out all the metabolic waste that builds up during the day," says Dr. Aaron Rossi over email. "Good hydration will not replace sleep, but it will help buy a little time for the brain until the next chance for sleep. Poor hydration plus poor sleep is a compounded problem, so handling one deficiency will make handling the other a little less taxing."
2. Take A Walk
"Take frequent breaks where you stand up and take a quick walk around," says Nikki Martinez, Psy.D., LCPC over email. "This will get your circulation going and help to give you the little boost you need." A study from the University of Georgia found that low-intensity exercise can reduce fatigue by 65 percent.
3. Eat Well
If you're feeling low on energy, eating the right foods can help boost your energy levels and maintain your blood sugar. Foods high in complex carbohydrates, healthy fats, and protein can help fight fatigue, so load up on foods such as eggs, nuts, and oats to help yourself stay awake and alert.
4. Take A Nap
If possible, find time to take a brief 20 minute map. Even just a quick little snooze can reverse the negative effects of a poor night's sleep, according to a study in the Journal of Clinical Endocrinology & Metabolism (JCEM).
5. Take A Cold Shower
As soon as you wake up, hop in a cool shower to help wake yourself up. Taking a cold shower can help you feel more alert, as the cool water can increase your breathing and overall oxygen intake, which can increase your heart rate and blood flow, according to Medical Daily.
6. Get Outside
Exposing yourself to natural light can help boost your levels of serotonin, and high levels of serotonin are linked more positive mood and higher energy levels, according to Columbia University. The sunlight can help you feel refreshed, and the dose of vitamin D will leave you revitalized.
Ultimately, nothing cures tiredness more than a little bit of sleep, so it's always a good idea to sneak in a quick power nap if nothing seems to help you stay awake.
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