Table of contents:
- 1. Go in for sports
- 2. Don't get hung up on sleep deprivation
- 3. Limit yourself to three tasks per day
- 4. Eat Healthy Breakfast for Breakfast
- 5. Drink cold water
- 6. If possible, work outside
- 7. Don't overdo it with caffeine
2023 Author: Malcolm Clapton | [email protected]. Last modified: 2023-07-28 10:38
To prevent your boss from catching you sleeping at your desk, follow these tips.
1. Go in for sports
After a sleepless night, you don't want to go for a run or the gym. But this is exactly what needs to be done. Physical activity increases the heart rate. This is followed by the release of serotonin, a neurotransmitter that ensures a good mood. You will feel more energized and your work will be easier.
If you don't have time for your morning workout, move more throughout the day. Set a reminder on your phone and do 20 jumps or squats every hour. Even after such short workouts, you will feel more energized.
2. Don't get hung up on sleep deprivation
Thinking about a bad night will make you even more tired. Get busy and don't think about how little you slept. Otherwise, you will be in a bad mood all day. And this will further reduce productivity.
When you start discussing your lack of sleep with a coworker or mentally with yourself, stop. Take a deep breath and switch to something that needs your attention.
3. Limit yourself to three tasks per day
It is unlikely that you will be able to do everything with high quality when you have not slept. Pick the three most important tasks that can't be postponed. Do them in the morning, while there is still the effect of your morning workout or coffee. In this state, the first two hours after waking up are usually the most productive.
Don't put off important things for the afternoon. The afternoon drop in energy will prevent you from doing them well.
4. Eat Healthy Breakfast for Breakfast
With a lack of sleep, he is drawn to eat something sweet. It seems to cheer you up and energize. Yes, a chocolate or donut will cheer you up. But a drop in blood sugar levels, and with it a breakdown, will not keep you waiting. You are not working at full capacity anyway. Don't undermine your productivity further.
For breakfast, you need a combination of proteins and carbohydrates. For example, eat eggs and toast. Sleep deprivation is similar in effect to hypoglycemia (low blood glucose). In this case, you need to maintain a constant sugar level. To do this, eat healthy foods.
5. Drink cold water
Drinking water is generally useful, and cold water will help you to cheer up. This is a small shock to the body. Exercise and cold water will energize you. You release endorphins and feel alive.
6. If possible, work outside
You've probably heard that it's good to be outdoors when jetlagging. This rule also works during normal sleep fatigue. So go outside more often.
Under the influence of sunlight, the body produces vitamin D. If it is lacking, it can cause problems with sleep. After a lack of sleep, you need to restart your internal clock, and vitamin D will help with this.
7. Don't overdo it with caffeine
Don't rely on caffeine as your sole source of energy. If you drink too much coffee or tea, concentration, on the contrary, will deteriorate. You will be nervous, unable to concentrate. So know when to stop.
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