6 Tips for the Day After a Bad Night’s Sleep
Unfortunately for many of us, life is busy and will not wait for you to get rested.
To get all the energy you can some of the leading sleep doctors offer tips on how to power through the day after a bad night’s sleep.
1.??? Energizing Yoga Poses and breath
Try some energizing yoga poses and breathes when you are sleep deprived to maximize the oxygen levels in your body which will give you more oxygen.
Try this 5 X 3 Energizing series:
Full yoga breath ? breathing in through the nose, filling your lungs completely, then exhaling out completely through your nose. Repeat 5 times
Reclining spinal twists ? laying down on the floor. Inhale and hug your knees into your chest. Exhale and allow your knees to drop onto the floor toward your right underarm. Inhale hug knees into center, Exhale, allow your knees to drop toward your left under arm. Repeat each side.
Breath of Joy ? standing with feet out in A frame. Inhale arms up over your head, clasp the hands together. As you exhale ?HA? down into a forward bend. Release your hands. Inhale curl the spine up and brings out making a rainbow over head. Palms? Repeat 5 times.
2. Drink Caffeine: 2 Cups of Coffee, plain black or green tea.
2 cups of caffeine will give you about as much alertness as you’re going to get, states Dr. Jeffrey Durmer, MD, chief medical officer at FusionSleep Center in Atlanta.
Sleep Disorder expert, Dr. Joyce Walsleben, PhD, of the NYU School of Medicine agrees stating? Caffeine can help when you need an energy boost, as long as you don’t overdo it.
When you’re sleep deprived, ‘[sleep hormones] collect in the brain all day and drinking excessive amounts of caffeine isn’t going to stop that process,” Too much caffeine can give you the jitters. The same goes for over-the-counter supplements that promise to help you stay alert.
Remember, Coffee are fine once in awhile, but in no way replace a bad night’s sleep. Also, steer clear of all caffeine after 4 p.m. to avoid problems falling asleep at night.
3. Eat a Balanced Diet
When sleep deprived, you may be tempted to eat sugary foods, however, it is recommended you eat balanced diet with protein?rich foods like nuts and lean meats. These will help energize you.
Try eating protein-rich foods like eggs and plain Greek yogurt b=for breakfast and a salad with grilled fish or with veggies for lunch and dinner.
Avoid Sugar as they are not long lasting and will make your blood sugars go up then you will crash. When you are craving sugar reach fro fesh fruit.
4. Take Breaks
After a bad night’s sleep, your attention span may drag a little more than usual. To keep focused, take breaks throughout the day,
- Legs up the wall Lay on the floor with your legs supported by a wall to allow you to feel more energized.
- Walk outdoors. You’ll get sunlight along with activity. “Movement stimulates alertness in the brain, and sunlight provides your body with natural cues to promote wakefulness,”
- Moderate exercise. Keep it light or moderate, when you’re exhausted. This will help avoid injury.
- Nap 25 minutes, if you have time. Experts say napping up to 25 minutes will help recharge your body and mind, Longer will make you drowsier than you already are.
5. Do NOT Drive
Drowsy driving is dangerous!!! It can lead to accidents. Stay off the road as much as possible if you haven’t slept.
6. Keep your Sleep Schedule
Keep your regular sleep schedule. Going to bed too early can disturb sleep patterns. If you’re exhausted and want to hit the sack, try to wait until it’s about an hour before normal bedtime.
If you want to sleep in, remember to only allow a mox of 2 extra hours. If you normally get seven hours of sleep at night, aim for an extra 2 hours and get nine hours of sleep. Sleeping in too long may make that harder, because it shifts your normal sleep pattern.
If you’re exhausted but still having trouble falling asleep, try Innovative Wellness Sleep Aid Audio.
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