zulootower.blogg.se - Foods that help you stay awake

For this reason, it is best to avoid heavy meals for at least 3 hours before sleeping to give your body enough time to digest. Rich and fatty foods can trigger indigestion that makes it difficult to get comfortable at night time. What you eat before bed makes up a good portion of having healthy sleep hygiene. Staying away from devices that emit blue light before you go to bed, avoiding midday naps, and ensuring your bed is set up to have the comfiest sleep possible are all examples of proper sleep hygiene. There are plenty of ways you can improve your sleep hygiene that’ll result in better and deeper sleep. Sleep hygiene refers to bedtime practices and habits that help as you prepare yourself for a good night’s sleep. What Are Foods You Should Avoid Before Sleep?.These conditions should be assessed by a doctor, as a good night's sleep is important for daily functioning and body recovery. Some conditions can lead to day drowsiness, like insomnia, restless leg syndrome, obesity, sleep apnea, narcolepsy and sleepwalking.

Think instead about calm and serene thoughts.

Avoid worrying too much before going to bed.

Wait 1 hour after eating before lying down to optimize digestion.

You can use ear-plugs if it is too noisy.

Sleep in a quiet and comfortable room.

Avoid bright screens, like a computer or television screen at least 30 minutes before going to bed.

Some tips to help you fall asleep and have a deep sleep throughout the night are: You should sleep for 7 to 9 hours, without exceeding this time, as sleeping too much can also make it more difficult to wake up. You should go to bed and wake up at the same time every day. The best way to prevent drowsiness during the day is to have good sleep habits. Talking for a few minutes with a work colleague or someone on the phone, ideally about an interesting or funny topic, can help to stimulate the brain and make you more alert.

Repeat the process, alternating nostrils.

Then press the opposite nostril and exhale.

Hold your breath and let go of the blocked nostril.

Press one nostril to close it with your index finger and breathe through the other nostril.

You can repeat this breathing exercise 10 times.Īnother efficient breathing technique is as follows: You should breathe deeply through your nose, hold it for 2 seconds, and then exhale forcefully through your mouth. Breathe deeply 10 timesĭeep breathing can increase can help to increase the amount of oxygen reaching the blood, which can help to combat excessive fatigue. These snacks are rich in antioxidants and good fats, which help with brain function. They can be a good complement to a stimulant food as mentioned above. Eat a healthy snackĮating small snacks while you are working or studying can help to keep you awake, especially if they are light snacks that can stimulate brain activity. Some examples include playing music, opening a window and avoiding studying in your bed. Fighting against these factors is one way to stay awake.

Sleepiness normally only appears when you are in a comfortable position or environment that is quiet and at a good temperature. touch your fingers to your toes) or even perform some push-ups.Įxercising can provide you with another 20 to 30 minutes of energy 4. Exercise every 30 minutesĪnother effective way to increase your energy is to be active every 30 minutes to stimulate blood circulation. People with this type of lifestyle are advised to rest whenever they can. People who work different shifts, like health care professionals, firefighters and security guards, are more at risk to experience sleepiness throughout the day. Going over this time can increase your risk for being even more sleepy, especially if you enter the REM phase of sleep, as it can make it more difficult for you to wake-up. Ideally, you should nap for 15 to 30 minutes. Although naps are not as energizing as sleeping throughout the night, even a few minutes of rest can help to recharge some of your energy and help you improve your focus. Naps can even be taken when traveling to work. Take a 15 minute napĪnother good tip for those who are unable to get a good night's sleep is to take a quick nap. They can also interfere with calcium absorption, which can affect your bones. However, these foods should be consumed in moderation as they excessive use can lead to cardiac disease. These foods are stimulants and can improve your mood and increase heart rate, which can improve blood circulation and help you stay awake. To get rid of drowsiness, you could eat or drink stimulant food like: