How to Recover From a Sleepless Night?
A very common problem that we all have to go through at times is the forced exposure, whether it is due to excessive work, the exam season, illness of the children, etc.
Many of us spend our waking days yearning for the weekend or next rest to make up for those little moments of sleep.
But what if I told you what the bad tongues say that even sleeping for 2 days in a row won’t make you feel better for a week.
So, what can I do to make up for the tiredness accumulated by several worries? Here are some tips that can help you.
Insomnia or sleeplessness?
Let’s start by differentiating between sleeplessness and insomnia, one is a must, you are sleepy, but your activities do not allow you the luxury of falling asleep on your usual schedule, the other on the contrary is a matter of health.
If your worries are because you can’t sleep at night and they are constant, then go to a specialist, as we are talking about a serious health problem.
Amount of Sleep
Try to get at least 5 1/2 hours of sleep each night, this will give you a better chance of your brain working better during the day.
Is it better to sleep more? Well let me tell you, every person is different and so are their sleep needs.
Just as a baby sleeps a lot, during adulthood our sleep needs are lower, some people with 5 to 6 hours feel great and others need their rigorous 8 hours.
It is also not ideal to sleep more than you should, as you generate a state of drowsiness during the day that will not allow you to perform to the maximum in your activities.
What about the naps?
A nap is not bad for anyone…. But be careful, for it to really be a refreshing nap it must be an average of 15 to 30 minutes.
When we sleep more than 30 minutes during the day we send the brain the idea that it’s time to rest and relax the body too much, which will replace your feeling of rest and well-being with more sleep and a lot of tiredness.
If you don’t have access to a bed, you can improvise having a small pillow that you use in a safe place at lunchtime and set a timer on your cell phone not to exceed this time.
Between 12 noon and 1 p.m. is the best time to take a nap, but if it’s a time when you can’t take a nap because of your activities, don’t worry.
In the same way, between 2 and 4 o’clock of the day, it is the second ideal moment to take a brief rest, since they are the hours in which the energy descends in a natural way in our body.
This is because our cortisol and melatonin levels drop, so we tend to feel more sleepy after lunch.
It is very important not to sleep after 4 o’clock of the day, it will cause you nocturnal insomnia creating a vicious circle that will not allow you to enjoy your days to the fullest.
Daytime rest and relaxation
If naps aren’t your thing, at least take some time off between 2:00 and 4:00 p.m., one where you make an effort to relax your body.
Practicing breathing exercises during the day will also help make your nighttime rest more enjoyable.
I know, the simple idea of moving after a bad night’s sleep sounds absurd, but believe it or not, exercise generates serotonin, the hormone of happiness.
In addition, exercise helps to eliminate toxins, those that your body could not eliminate during the sleep stage, which will make you feel fresher.
The movement also gives energy, it’s about sending the right signal to your brain:”It’s daytime and it’s time to move”, the body can’t do the opposite of what you tell it to do.
What about caffeine and energy drinks?
Avoid caffeine after 12 noon, as it will cause you anxiety and difficulty resting the next night.
Also try to measure the amount of coffee or tea with caffeine you drink, remember, one cup revitalizes, more than 2 cups oxidize your body and affect your nervous system, bringing more discomfort in the future.
Pay attention to the consumption of energy drinks, they are not what they promise and although they can give you a boost for a couple of hours, in the long run, they can seriously affect your health.
Watch out for the ones you eat
When we don’t rest properly at night our brains produce too much cortisol, which makes us crave sweet and carbohydrate foods like cookies and biscuits.
Momentarily a chocolate or a sweet food may seem to give you vitality, it is correct, it will give you a feeling of pleasure but it will also cause a rapid rise in sugar that will later give you a worse rebound in your feeling of tiredness.
It is also known that the consumption of sugars and carbohydrates generates more need for sugar as an endless cycle that over time will be reflected in your body weight.
What should I eat and drink?
Drink plenty of water with no added sugar to keep your body hydrated, and the water that you drink is dehydrated.
The apple contains caffeine in moderate proportions, and vegetables will always be your allies.
What if my wakefulness is continuous?
If you are going through a health eventuality from someone close to you who requires you to stay awake, then find a way to get a little sleep and then wake up to continue with your activities.
Also look for support from others, continuous worrying can lead to health problems such as depression or anxiety.
If your efforts are for work, assess whether that job really gives you what you really want and if it’s worth continuing in it, you may be earning what you are earning right now and then spend it to regain your health.
A Good Bath
The baths are a delight for the body, especially when it comes to waking up, a warm bath will help you eliminate some toxins from your body.
The water also revitalizes our skin and gives us great relief when it comes to recovering after a night’s sleep, even better if you can use an energizing soap such as orange or a fresh scent.
Let No One Find Out
If you want no one to know that you have just gone through an upset, you can apply cucumber slices or a cold compress to your eyes to reduce the swelling of your eyes.
Likewise, if you don’t have cucumber or cold compresses on hand, but encounter a miraculous aloe vera plant, it will also be your best ally.
Also, if you are a woman, obviously makeup will be your best friend, if your dark circles are too dark you can use orange concealer and on this one beige to get more coverage.
And as the last recommendation, although there are people who consider that social networks help them to relax or distract themselves, the reality is that in many cases the anxiety they can produce is greater.
Create a daytime electronics-free schedule where you can really clear your mind, your brain will thank you.