Need to stay up all night what to do

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First of all, let's remember how long a healthy sleep should last. For an adult, its duration is 6-8 hours, but it all depends on the characteristics of the body. There are also people who need a 5-hour rest. Children tend to sleep longer, but with age its duration decreases.

Reasons for insufficient night rest

1. Physiological features.

Thus, the lack of night rest can really become a serious problem for the body. Insomnia will certainly affect human health. It’s better not to test yourself for strength, not to ask yourself: “And if you don’t sleep all night, what will happen?” - and allocate enough time for regular sleep at the appointed hours.

At the end of each month at work, you have to work hard even at night to get the long-awaited bonus and submit a monthly report. Every year night work brings more and more discomfort, and the next day I really want to sleep, but I really want to be in time, realize my plans. Are there any effective ways to cheer up if you haven’t slept all night, feeling fine all day the next day? Maxim V., 27 years old

Throughout a person’s life, the biological clock is constantly changing. If as a teenager you could spend all night browsing the Internet, chatting with friends until the morning, visiting nightclubs and feeling great the next day, then with age, the body's priorities are built in favor of a healthy night's sleep. A person has a responsibility, life plans, worldview are changing.

At night, the body regains strength for the next day, this is a natural feature of any person. Activity at night is an unnatural state, so the body in every way resists such wakefulness, I really want to sleep. There is nothing wrong with episodic lack of sleep, but if this condition is frequent, the body responds to an inferior sleep with emotional and mental disorders, diseases of the nervous system, insomnia, decreased immunity, diseases of many internal organs and systems.

Shower and cool

Contrast shower helps not only to cheer up, but also to activate the nervous system, improve lymph flow, normalize metabolic processes. The shower needs to start with warm water, and end with cool. Too cold a shower can lead to a cold. The body must be thoroughly wiped with a towel, so the blood flow is normalized. You should leave in a cool, but not cold, room that you can pre-ventilate.

Yoga exercises

Hatha yoga exercise to relieve tension and excessive sleepiness is called Kapalbhati. You must sit comfortably with your back straight. Then you should deeply inhale the air and exhale noisily through the nasal passages. Inhalations should be performed spontaneously, but exhalations should be deliberate, deep. Such breathing exercises affect a special pineal gland (pineal gland) - a segment of the brain responsible for the rhythm of wakefulness and sleep.

Proper food is the key to good sleep

Pay attention to what you eat for dinner. It is not recommended to eat tightly at bedtime, but on the other hand, going to bed on an empty stomach is also not the best solution. There are foods that promote good sleep: banana, milk, nuts, whole grain bread, lettuce. But protein can interfere with good sleep, the same applies to caffeinated drinks, spicy, fatty, sweet, nicotine, alcohol. Often a cup of warm milk or herbal tea drunk at night helps to fall asleep.

Bright light, uncomfortable conditions

At work, you need to choose a hard chair, turn on a bright light, provide an influx of fresh air. With a soft chair, the temptation to sit comfortably and fall asleep will always prevail. Bright lighting will give the brain a signal about the onset of the working day, the coolness will provoke the activation of blood flow, energy costs for thermoregulation.

What to do to relax your psyche

Sometimes there is advice not to think about anything while lying in bed. But in practice this is impossible, moreover, in a dream some parts of the brain work even more intensively than during wakefulness. Therefore, moderate loads for the mind, on the contrary, will be useful.

Reading for the night helps some. However, one must observe the measure. It is best to read something light, not burdensome, but not so exciting that it could make you spend hours on the book. You can also try to make some notes or drawings. For example, to record the most pleasant impressions of the day, an opinion about a movie.

But as soon as you feel while reading that you are beginning to be very sleepy, immediately stop your activity, turn off the light and go to bed. If any thoughts arise in your head, try using your imagination to color these thoughts in black. Meditate, let go of thoughts that bother you.

Think of something nice. Imagine yourself in a boat floating on a river, or you are flying in the clouds, or swimming in the ocean, or walking on a flowering field, etc. Slowly delve into your fantasies, noticing more and more details.

The advice has long been known to count in the thoughts of some animals, for example, sheep or elephants. Although the advice does not help everyone, nevertheless, it is not without meaning, since it contributes to a moderate load on both hemispheres of the brain, which gradually puts it into sleep mode. Of course, you can choose some other objects or animals, the main thing is that they would not cause negative emotions. You can imagine a pendulum swinging from side to side, and consider its movement.

Lie quietly, do not move, mentally relax all the muscles, starting from the tips of the toes and ending with the head. Lying in bed, stretch. Stretching helps the body relax, the tension goes away, and the person falls asleep. Try holding a pillow between your knees. This helps relieve stress and even reduces pain.

Perform a set of breathing exercises. Slow deep breathing helps the body relax. Lie on your back to control how your stomach rises. By focusing on breathing, the brain is freed from extraneous thoughts.

Physical activity

Morning jogging, gymnastics, intensive exercises at home - all this allows you to disperse the blood, provide organs and tissues with the necessary nutrition, oxygen. According to some studies, 20 minutes of intensive walking gives strength to almost 2.5 hours of routine work.

In the morning you should not remain hungry or oversaturate the body with sausages, bread, meat products. Suitable fermented baked milk, kefir, fruits, vegetables, hot. You can eat a bar of dark chocolate, hazelnut kernels or walnuts.

Peppermint candies, chewing gum, peppermint leaves are natural. The chewing process activates the brain, focuses attention. Peppermint stimulates the appetite, which also contributes to the vitality of the body.

Sleep preparations

If you went through various methods, but did not understand how to fall asleep quickly, it is recommended to use medicines. However, this must be done carefully so as not to cause addiction. It is best to consult a doctor for the selection of the drug.

On the basis of herbs - valerian, motherwort, mint, hop, chamomile.
Tranquilizers - drugs that depress the nervous system, dull emotions. If insomnia is caused by severe stress, this may be the only way out.
Sleeping pills - affect the nerve receptors and stimulate the production of sleep hormones.
Preparations containing the main sleep hormone - melatonin.
Vitamins Often, chronic insomnia develops due to a deficiency in the body of B and D vitamins, trace elements - magnesium and calcium.

Morning sex

During intercourse, the synthesis of hormones oxytocin and serotonin occurs, which contribute to vigorous activity, normalize overall well-being, and eliminate headache. Such sex should be with a loved one with a short foreplay. The mood for the whole day will improve significantly.

Aromatherapy

Citrus smells, mint, rosemary intensify attention, vitality and confidence. The aroma of bergamot essential oil provides the body with a positive charge, energy for the whole day. Citrus oils not only give good spirits, but also stabilize the nervous system.

All these methods are effective if you had to spend one sleepless night.

No method can cheer up if a person has not slept for more than two nights in a row. Such wear and tear of the body can lead to emotional breakdown, nervous disorders, serious disorders of the epigastric organs, blood vessels and heart.

What to do if you need to drive?

If after a sleepless night there is a need to drive, it is better to call a taxi or use public transport. This will reduce the risk of emergencies with the most negative consequences for the driver and others. If no other options exist, then you should know how to cheer up while driving:

stops every 30 minutes

constant chewing (raisins, peanuts, peeled seeds),

air conditioning included or open windows.

If you can avoid self-driving, it is better to do just that.

Causes of Frequent Insomnia

Bright light.

Noise.

Air.

Pose.

Linens.

How to stay up all night: 15 scientifically proven ways

When a person is in a warm and stuffy room, he begins to feel tired. To make your work more productive, open windows or turn on the air conditioning.

Thanks to the cold, the brain works more actively, and the body is activated to maintain a constant temperature, necessary for the proper functioning of the internal organs. In urgent cases, you can try chewing ice - this will definitely help to cheer up.

To stay awake all night, try the effect of an ancient breathing exercise called kapalabhati. The essence of the technique is to take a normal breath and exhale sharply.

With the help of kapalabhati, you can cheer up, in addition, this breathing technique affects the thyroid gland, which is responsible for the regulation of circadian rhythms (sleep-wakefulness).

3. Chewing gum

Chewing gum with menthol will help you stay awake all night due to the fact that with the help of chewing movements you make the brain activate, preparing to digest food through the release of insulin. The latter also causes a feeling of vivacity.

Rinsing your wrists with cold water, you can quickly cool the body.

Squat, jump, squeeze a few times off the floor. By performing any exercise, blood is accelerated every 20-30 minutes and the flow of oxygen to the cells improves, due to which additional energy is provided to the body. At the same time, the researchers were able to prove that 15 minutes of walking can provide forces for 2 hours of work. Therefore, if you know that you have a sleepless night, take a walk with friends - this will provide better productivity.

Try listening to some annoying song at a low volume. Music evokes a rather powerful emotional response, which involves many parts of the brain. If circumstances allow - sing along or shake your head to the beat of the melody. At the same time, you do not need to resort to the help of familiar compositions that you like - listen to something rhythmic, something annoying so that you can barely make out the lyrics of the song. This will help not to fall asleep at night, so that the brain will “listen” and work more actively.

In order not to sleep all night, skip a meal, or just don’t over-eat at dinner. When a large amount of food enters the body, a lot of energy is spent on digesting it, so after a hearty lunch or dinner, you often want to take a nap.

You can cheer up with saturated odors. The following oils are used to stimulate the nervous system: mint, rosemary, eucalyptus. If there is nothing similar nearby, inhale the aroma of coffee beans several times.

To relieve fatigue and improve blood circulation, it is recommended to massage the earlobes, the crown, the back of the neck and the area under the knees.

In order not to fall asleep at night, make sure that the room has bright lighting. This will help to deceive the body, which responds to a lack of light as a signal that it is time to sleep.

Tickle the upper sky with your tongue. This fun way to cheer up really works.

If you have the opportunity - discuss with someone about politics, etc., if not - argue with a stranger using social networks. Any social activity, even if it is a heated discussion in the comments under the article, causes excitement in the brain.

In order not to sleep all night and finish work on time, sit in a hard chair. A slight discomfort in this case will only play into your hands, unlike a comfortable chair or bed, which does not contribute to wakefulness.

14. Protein diet

If you hold out all night without food, it’s torture for you, eat only protein-rich foods (eggs, nuts), as well as fruits and vegetables. Servings should be small and the interval between meals should be at least 2-3 hours. Sugar is absolutely forbidden - it takes power, in addition, do not forget to drink more water.

Have a cup of coffee and go to bed for 15 minutes. Often, caffeine begins to act only 20 minutes after its use. During this time, you have the opportunity to charge the body with a microsleep, but not if you do not set an alarm and fall asleep for 30 minutes, you will already be in a state of deep sleep, interrupting which you will feel overwhelmed.

To quickly fall asleep and get enough sleep - the correct preparation for bedtime is important

Many teenagers go to bed late or are left without a night's rest. In some cases, they are forced to do this in order to complete homework. Sometimes they do it in order to have fun. Typically, parents disapprove of this behavior. If you decide not to sleep at night, prepare everything you need. And also remember that you should behave like a mouse so as not to wake others.

Plan and prepare the necessary accessories

Make a plan for your home or apartment. If you plan to leave your room at night, you need to know where the floor creaks in your house or apartment. In addition, you should also consider your route in order to quietly leave the room and later return to it. You can either remember it or make a sketch on a piece of paper. Then mark the places on your sketch where you need to be especially careful not to wake your parents. In the daytime, identify such places.

Take furtive drinks and snacks to your room. Most likely, you will feel thirsty or feel hungry, staying awake at a later time. Therefore, during the day, stealthily take water bottles and snacks from the kitchen and hide them in your room. Hide them under the bed if you are worried that your parents may find what is hidden in your closet.

Возьмите энергетические или кофеиносодержащие напитки, если вы беспокоитесь о том, что почуствуете усталость.
Выберите закуски, при употреблении которых вы не будете издавать громкие звуки, такие как хлеб или свежие фрукты. Не стоит останавливать свой выбор на чипсах или хлебцах, которые, как правило, пакуются в шелестящие пакеты.

Возьмите необходимые книги и электронные устройства. If you plan to stay awake at night because you want to finish your homework, prepare all the necessary books, notebooks and pencils. You should not look for them at night. If you plan not to sleep in order to have fun, hide everything you need under your pillow: a book, your phone or a handheld gaming device.

Make sure all electronic devices are charged enough for you to use them all night.

Prepare a light source. At some point, you will have to turn off the lights in the bedroom to pretend that you are sleeping. If you plan to read a book or write something, prepare a flashlight or lamp and put it next to the bed. Thanks to this, you can read under the covers.

Take a nap at the end of the day. If you have time at the end of the day, take a nap. Snoozing for an hour, you can stay awake all night.

Watch out. If you are worried about falling asleep, try distracting yourself from sleep using your phone or tablet. You can chat with a friend or play interesting games. Drink a little water. Leave energy drinks at a later time. If you drink it all at once, it will be difficult for you to stay awake throughout the night.

If you share a room with your brother or sister, wait until they fall asleep or cover yourself with a blanket.

Mute the sound on electronic devices. Make sure that the sound is completely turned off on the electronic device that you are using. Do not turn on the Vibrate function, as this mode creates some noise. Headphones are another option. However, you risk not hearing the steps of the parents.

Wait for everyone to fall asleep. After your parents go to bed, you may have to wait about an hour to be completely sure that they are sleeping. If you sleep in the same room with your parents, brother or sister, listen to their breathing, which will help you determine if they are sleeping or not.

Leave the room stealthily

Come up with an excuse in case your parents catch you. If your parents see that you are not sleeping, say what you need to use the toilet or want to drink a glass of water. You can also say that you can’t sleep.

Say that you had a bad dream and you need to recover within a few minutes.
You can also say that you heard a noise below and wanted to check if everything is in order.

Invite a friend, brother, or sister you trust. If you have a brother, sister, or friend who sleeps in your house, invite them to join you to make the night hours more fun. However, you must be sure that this person will not tell parents anything the next day. Tell him that if he keeps this information secret, you will once again invite him to join you.

Speak in a whisper when you move around the house and try not to laugh.
If you are sure that your pet will behave quietly, you can take it with you. If your dog barks, you will have to stay in your room all night.