To take sleep during the day, a good tip is to consume stimulating foods or drinks such as coffee, guarana or black chocolate, for example. Also take a quick 15 -minute nap, exercise every 30 minutes and staying in an uncomfortable environment also helps you lose sleep and be more willing to perform everyday activities.
However, the most effective way to end sleep during the day is to sleep well and enough at night. For this, it is interesting to stay in a silent and low light environment, have a hot drink and focus on breathing, for example.
Also read: How to sleep well: 10 tips for a good night’s sleep
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The ideal sleep time is about 7 to 8 hours a night, however, if the person sleeps for 9 hours at night and, upon waking, feeling renewed and disposed of, is 9 hours of good sleep they need. See how many hours of sleep you should sleep throughout your life.
What to do to take the sleep
To lose sleep and stay up the rest of the day, some strategies can be adopted, such as:
1. Eat stimulating foods
For sleep, it is recommended to consume food or stimulating beverages, such as:
- Strong coffee;
- Guarana powder;
- Açaí;
- Black chocolate;
- Ginger tea.
These foods are stimulants capable of increasing the disposition as they accelerate heartbeat, improving blood circulation and, as a result, help to remove excess sleep.
However, its use should be reduced to a minimum, because, in addition to favoring heart disease, they make it difficult to absorb calcium and may impair bones. See a list of other foods that take the sleep.
2. Take a quick 15 -minute nap
Another good tip for those who can’t sleep enough at night and, therefore, ends up getting very sleepy at the moment they need to get more focused, consists of enjoying lunch time for a fast nap or enjoy travel trips for work to sleep. Although not a good quality sleep, these minutes of sleep help to recharge some energy, giving an extra will to focus on the task you have to do.
Ideally, it should be slept between 15 and 30 minutes and no more than that, as there is a risk of getting even more sleepy, especially since if you enter the REM phase and it is harder to wake up.
Also read: REM sleep: what it is, why it is important and how to achieve
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The most likely people to suffer from sleep during the day are those who work by shifts, such as health professionals, police, firefighters and security guards. For these, it is advisable to enjoy to sleep or rest whenever they can.
3. Exercise every 30 minutes
This is another very effective technique that can yield extra energy. To do this, just stop every 30 minutes and do some kind of exercise to stimulate blood circulation.
Some good examples are to stretch, such as playing with your hands on your feet, or even making some push -ups. With this type of trick it is almost always possible to get another 20 to 30 minutes of extra energy.
4. Put yourself in a less comfortable environment
The feeling of sleep usually only appears when one is in a comfortable environment, that is, in a comfortable position, with little sound and a pleasant temperature.
Thus, counteracting these factors can be a good way to get more awake. To do this, just put some music playing, open the window a little to get some wind and even avoid studying in bed.
5. Eating a healthy snack
Eating small snacks when working or studying can also help combat sleep, especially if light foods are included but with good properties to stimulate brain response. Thus, some examples are:
- 1 avocado with walnuts or oats;
- 1 yogurt with cereals;
- 1 Avocado Vitamin.
These snacks are rich in antioxidants and good fats, which help in brain function, and may be a good option to complete the use of a stimulating food, for example.
6. Break deep 10 times
Making deep breaths helps increase the amount of oxygen in the blood and can help to combat the feeling of excessive sleep. For this you should inhale deep through the nose, hold the air for 2 seconds and then throw all the air off your mouth, repeating up to 10 times.
Another breathing technique that seems to be quite effective consists of:
- Cover one nostril with a index finger and inspire the other;
- Attach the air, remove the hand from the nose, cover the other nostril and drop the air;
- Repeat the process, but starting by inspiring the same nostril that the air released.
Thus, it is possible to ensure a little more energy to perform the activities.
7. Talk to someone else
Talking for a few minutes, with a co-worker or by phone, preferably about an interesting or fun subject, helps to stimulate the brain and make it more awake.
8. Take a bath
Taking a cold shower when you wakes up helps you wake up faster, especially if you have gone to sleep later, as it helps to take your body and mind and renew your energy to perform everyday activities more easily.
9. Go to the outdoor
In case you have a lot of sleep at work, meeting or other event, it is recommended to get out of the environment for a few minutes, if possible, and go to the open, as this allows you to relax your mind.
10. Listen to music
Listening to music can also help improve the mood and energy in intense working hours and study, for example, as music can give more energy and stimulate the body to avoid sleeping.
What to take to take the sleep
There are medications that may be indicated in case of excessive sleep, but are only recommended by the doctor in case of sleep disorders, such as sleep apnea, narcolepsy, circadian rhythm disorders and insomnia, or when other treatments had no effect.
Some of the remedies that may be recommended in cases of sleep disorders and that cause excess sleep are armodinil, methylphenidate, sodium oxybate, melatonin and agonist drugs from benzodiazepine receptors.
Are caffeine capsules good for sleeping?
Supplement -shaped caffeine can help increase energy, however excess caffeine can cause various side effects such as headache and increased heart rate, and can make sleep difficult at night.
Natural supplements to end sleep
There are some natural capsule or powder supplements that help the body have more energy during the day, reducing fatigue and tiredness, such as green tea, ginger, ginseng, Peruvian maca and Rhodiola rosea. See more about natural sleep supplements.
How to avoid having sleep during the day
The best way to avoid having sleep during the day has a proper sleep hygiene, that is, having healthy sleep habits, going to sleep every day at the same time and always waking up at a standard hour.
It is also advised that at night it sleeps between 7 and 9 hours, but no more than this time, as excess sleep at night can also make the person less willing to wake up.
See, according to your time to wake up, what time should be lie down to have a repairing sleep:
How to sleep better
Some tips to make it easier to sleep and sleep well at night include:
- Avoid staying in front of the computer and television at least 30 minutes before bed;
- Sleep in a silent and comfortable room. A good tip is to buy an ordered slap that is used for swimming and use it to sleep if the neighborhood is too noisy;
- Make the last meal up to 1 hour before going to bed to avoid indigestion;
- Avoid thinking of many things when bedtime, giving preference to calm and serene thoughts and avoiding worries;
Some diseases can also make the person sleep during the day, some examples are insomnia, restless leg syndrome, obesity, sleep apnea, narcolepsy and sleepwalking.
In the latter case, the ideal is to seek medical help, because by eliminating these causes, sleep is repaired again and the symptom of having sleep during the day is no longer frequent. Find out which 8 diseases cause excessive tiredness.
Source: www.tuasaude.com