What can you drink to stay awake at night. What to do to not want to sleep? Switch from the main activity to a more interesting one

Not everyone can deny themselves a delicious sandwich in the morning or turn away from a plate of spaghetti at lunch or dinner, but still try to replace bread and noodles with raw grain products. They provide energy and calories, are low in fat, and keep you feeling full for longer thanks to the fiber found in whole grain breads.

For an extra boost of energy, try unusual recipes such as a wheat bread sandwich with peach slices or grilled vegetables as a side dish for a low-carb dish.

If you still feel lethargic and tired even after eating these foods, make sure you are eating enough calories and try adding some protein and fat to your grocery basket. Remember that the right "energy diet" that suits you, you will develop only through trial and error.

Less caffeine. How many of us drink at least one cup of coffee, tea, soda, or other caffeinated beverage a day? Absolute majority. And despite such caffeine replenishment of the body, many still feel tired by noon. It turns out that one or two cups of coffee can recharge the brain for a short while, but this effect will not last long, and you will feel exhausted again after a couple of hours.

When choosing drinks, first of all make sure you are drinking enough fluids, and especially decaffeinated drinks: it is dehydration that is often the culprit in the appearance of a feeling of slight fatigue. If you cannot imagine your life without coffee, then you should not give up your favorite drink. Just so that you don’t feel overwhelmed in the evening, you don’t need to swallow three mugs of hot drink at once in the morning - it’s better to stretch the pleasure for the whole day, drinking coffee all day long, often and in small quantities. And an even more ingenious idea would be to drink green tea instead of coffee, which is also rich in caffeine, which is good for the body. And don't forget to cut back on sugary drinks like soda.

Avoid heavy meals in large quantities. Is your boss inviting you to a gala dinner? Well, enjoy your meals, you deserve it! But if there are a lot of other meetings, meetings and negotiations after the “meeting” with the boss, try to avoid foods that cause drowsiness at lunch: fried foods, a dish served with gravy or sauces, foods rich in carbohydrates. The best choice is a small plate of something light, such as salad, steamed vegetables, chicken.

Sometimes there are situations when you really want to sleep, while there are urgent things that need to be done. For example, when a young mother had a sleepless night, the child was naughty, and no one canceled her baby’s daily routine, especially if dad was at work at that time. In such cases, it is important to know how to cheer up if you want to sleep..

Ways to quickly wake up if you want to sleep

Under some circumstances, it is important to quickly bring yourself into tone and working condition, and unfortunately, this is not always possible and it turns out. Coffee is a strong stimulant, with frequent use it causes addiction, and even more provokes drowsiness and a decrease in its tonic effect. According to many experts, it is breathing exercises that help restore sluggish brain activity and quickly cheer up.

Do a few simple exercises, inhaling air through one nostril and exhaling through the other. After a minute, do an exercise in which you need to exhale sharply through your nose, without changing the rhythm of breathing.

If possible, open a window or go outside for fresh air. The next stage is sipping the muscles of the whole body. It is necessary to stretch out on tiptoe, reach with your hands to the floor level.

Exercises for the cervical-muscular corset coordinate by turning the head to the right and left and tilting up and down.

Next, it does not hurt you to look at bright colors: it is better if it is red, orange or yellow. Fruits, juices, wallpaper, some kind of noticeable color scheme in a colleague's suit, or just a desktop accessory will help you find tone and energy.

If you are at home and you are bored, then look for a locker with spices and spices. Eastern traditions have always been revered by different peoples, and spices in the East, however, as elsewhere, are considered a powerful antidepressant.

You can simply inhale the aroma of your chosen drug, but it will not be superfluous if you put a clove bud, candied ginger, cinnamon, saffron or coriander in your tea. Even if it suddenly happens that your house does not have such magical remedies, just drink green tea, and for the future, purchase a number of spices that you like in aroma.

Fresh air works wonders and all you need is to fight your laziness. You can go for a walk, run to the store. Better yet, go for a bike ride. However, this method requires actual activity.

The darkness and twilight in the room not only make you sad, but in the most harmful way incline your already surrendered organism to sleep.

Give an ultimatum to sleepiness and turn on all the lights in the room and the main light. In addition to this there will be some groovy, modern music.

Many employees of offices and other structures completely underestimate the temperature background of the room. It is bad if the room is very hot or cold. The air should be moderately warm. The ideal temperature for wakefulness is between 18 and 22 degrees. Ventilate your work area or work room frequently.

You should not drink cup after cup of coffee until you are blue in the face, even if you have great love and worship for this unique drink. In large doses, it can not invigorate, but just lower the tone, so just take a few deep breaths from a jar of grains or ground powder. The effect will be significant, and the harm is minimized.

Sometimes, in order to cheer up the body, a simple cold glass of water or a mint candy can help. This series of simple and accessible recommendations really work.

What can you eat to cheer up

To maximize the effect of cheerfulness, you should pay attention to your diet throughout the day and review its calorie content. Fatty foods are strictly excluded, the food should serve as a “charge battery”, and not be the cause of the “sluggish fly” state, therefore beware of overeating. Better to eat in small portions, but often.

Start your morning with a light breakfast, about 100-200 grams of oatmeal (buckwheat) porridge with a piece of lean meat - usually chicken or fish (hake, perch, pike perch). Bread at will, but not more than one piece and only from wholemeal flour.

You can have lunch by making a sandwich with egg and cheese, and as a side dish - an unlimited amount of vegetable salad. Fruits must be consumed constantly and as much as possible during the day, because they are an abundant source of vitamins and, accordingly, vital energy.

To satisfy hunger between main meals and not harm your condition, snack on dark chocolate, eating about a few slices, or drinking a cup of hot drink from the same product.

Note! The main enemies in the fight for pep will be alcohol and nicotine. Therefore, if you want to sleep, and it is vital to cheer up, as much as possible, exclude smoking and do not drink alcohol.

What drink will cheer you up

The first thing to do when you get out of bed is to drink 1-2 (depending on individual capabilities) glasses of water, this will set the body, in particular, the gastrointestinal tract, to competently wake up.

The most popular energy drink is coffee., he, of course, will help out, but it should be borne in mind that only natural, brewed coffee is useful and only the first cup can have an effect, and subsequent ones provoke an overdose of caffeine.

Interesting fact! Instant coffee has the opposite effect and takes away energy and efficiency.

If you are not a coffee lover, then you can use no less tonic green tea or mate

Juices are quite refreshing. If you drink a blackcurrant drink, then in addition to the main effect, you can improve your health. Carrot, grapefruit with sea buckthorn - not only cheer up, but also nullify the disease.

A huge amount of vitamins that will give your spirit of stamina is contained in dried fruit compote.

How to quickly cheer up if you want to sleep - folk recipes will give the right answer to this "ailment":

1. Herbal collection of echinacea, calendula, nettle and celery put in a coffee grinder and grind. Brew the resulting mixture like regular tea, but follow the subsequent steeping process.
2. Rosehip is a super vitamin product, which will give a boost of energy if you prepare a decoction. Do this in a thermos, pour boiling water over the berries, leave them to infuse at least overnight.

In pursuit of a quick effect, many go to the store and buy ready-made energy drinks. You should not do this, they provide only fleeting vigor, while they contain a large amount of chemicals that negatively affect the cardiovascular system.

How royal jelly can help

In order to cheer up, drive away drowsiness, you can use a drug such as "Royal Jelly", which is sold in pharmacies, has a low cost.

"Royal jelly" is taken with meals, three times a day. To stay awake all day, just put a pinch under the tongue.

You can also use similar preparations: ginseng tincture, eleutherococcus extract or cedar oil. Take them in doses - no more than a teaspoon before meals.

Important to remember! All kinds of herbal-based substances are, first of all, medicines that have contraindications, so it is better to strictly follow the instructions, otherwise adverse reactions cannot be avoided.

honey lemonade

Honey lemonade - a delicious and healthy drink which everyone can do. However, the process of bringing to readiness is lengthy, and is suitable for those who know in advance that his sleepless period will drag on for a long time.

It is necessary to take 3 lemons and chop, simultaneously clearing the seeds.

Pour 1 liter of water and put in the refrigerator for 1.5 days. Then we add 250 g of honey to the drink and send it to the refrigerator for the last time to preserve the product. Drink a drink of 2 tbsp. spoons half an hour before each main meal.

Self-massage for awakening

If you want to sleep, then massage will help drive away drowsiness promoting intensive blood circulation. Proper pressing of certain points on the body will help both cheer up and improve blood flow in the vessels.

Awakening massage can be done on the following areas of the body:

• Points located along the carotid artery.
• The central point above the upper lip and under the nose, i.e., the nasolabial cavity.
• Earlobes.
• The base of the skull and the back of the head, various head massagers are suitable here.
• On the left hand is a thumb.
• An exotic option is to massage (tickle) the palate with your tongue.

After the done self-massage, be sure to take a few deep breaths and exhalations, thereby logically completing the invigorating “mini-gymnastics”.

What can you do to be energized

Considering the topic of how to cheer up if you want to sleep, it is worth noting an active pastime that contributes to cheerfulness and energy.

To get started, just take a walk outside., oxygen has not bothered anyone yet, besides, the sun's rays well tune the internal clock to the correct rhythm. If there is no way to get out somewhere, then walk indoors, go down and up the stairs, jump in place, place your hands up and stretch for 20 seconds, repeating this at least three times.

It would be ideal to take a contrast shower but that is if you are at home. Also, cycling will become indispensable in the fight against sleep for those who have both time and desire.

And for people with a sense of humor provided Staying Alive, as the Americans say, which is to beat the rhythm to the music while you can sing along to the beat.

How aromatherapy can help you feel better

The magical world of aromas can either have a sedative effect and put you to sleep, or act in the opposite direction - invigorate if you want to sleep. For this, the aromas of all citrus fruits, without exception, are perfect.

Cope with daytime naps lavender, jasmine, cedar and tea tree, rosemary, sandalwood. And it is possible to “use” the proposed bright aromas in different ways, inhaling the smells of scented candles, dropping oil on a handkerchief or pouring a pinch of dry grass into it, for example, rosemary.

Invigorating Recipes

The following recipes for drinks with mint, vitamin C and caffeine will help cheer up:

Tea with mint and ginger

Rub the ginger root on a fine grater and pour boiling water for 5-10 minutes, then add a pinch of mint and season with a teaspoon of honey. The drink very well stimulates mental activity, promotes better blood circulation in the body.

With vitamin C

1. Nettle tea with birch leaves, brewed classically, 1 teaspoon (with a mountain) of collection per glass of boiling water, then let the drink brew for another 15 minutes. Drinking it, our body receives a large amount of vitamin C, which helps to improve metabolism and increase strength.
2. Citrus cranberry puree very easy to prepare. We take berries and oranges in equal proportions, for example, 250 g of each ingredient, grind in a meat grinder and add sugar as you like. Such an energy mixture can be prepared in advance and eaten before breakfast, 2 tbsp. spoons or fill it with porridge.
3. Take a glass of water, add a teaspoon of honey and the juice of half a sour fruit Lemon tonic is ready.
   If you are allergic to citrus fruits, then it is better to refuse invigorating drinks with vitamin C, so as not to provoke health problems.

caffeinated

Caffeine is known for its invigorating properties, it can be used to make a drink that will help you wake up and energize you for the whole day.

To do this, you will need a recipe for coffee with butter: you first need to brew a cup of high-quality natural coffee (250 ml) and add no more than 40 grams of creamy unsalted (this is the main nuance) butter, beat all the contents with a blender and drink in the morning.

Oil can be replaced with synthetic dietary fat (coconut premium), which is used in "light" nutrition, as it allows you to increase the proportion of proteins and carbohydrates.

This energy drink takes some getting used to., so it's best to start with a smaller dose of oil so that the body begins to properly absorb fats and turn them into usable energy.

Protein cocktail

The cocktail consists of 400 ml of milk, one banana, a handful of walnuts with the addition of a teaspoon of germinated wheat grains and lemon juice.

All components are ground in a blender. The resulting drink satisfies hunger well and gives strength.

Using these methods regularly, you will never feel tired, but, on the contrary, your health will be at its best and you will have enough strength for new achievements.

Useful video on the topic

Useful video on how to quickly cheer up if you want to fall asleep:

Try the yoga breathing exercise. It is called kapalabhati and consists in the fact that you take a normal breath and a sharp, accented exhalation. Repeat this about 10 times. This technique warms, invigorates and affects the pineal gland, which influences the so-called circadian rhythms (sleep-wake).

Chewing gum

Chew menthol gum. The main thing in it is not even a refreshing menthol, but chewing movements. So you trick the brain, which is activated, assuming that now it will be necessary to digest food. To do this, he secretes insulin, which causes a feeling of cheerfulness.

Cool

Open the windows, let in fresh air, turn on the air conditioner or fan. Warm and stuffy spaces cause a feeling of fatigue. Cold keeps the brain in tension and forces the body to activate to maintain a constant temperature necessary for the proper functioning of the organs. Thrill-seekers can try to chew on ice - few things in the world invigorate so much.

Physical Education

Jump, squat, push up a couple of times from the floor. Any physical exercise with an interval of 20-30 minutes will help to disperse the blood and improve the flow of oxygen to the cells, and therefore, give additional energy to the body. The best option is a short walk. Research proves that 15 minutes of walking gives new energy for two hours of work.

washing

Rinse your wrists with cold water. This technique allows you to quickly cool the body. It is also useful in the summer when it is very hot, or when you need to get rid of a headache caused by a high temperature.

Hunger

Skip meals. The body spends a lot of energy on its digestion, so after a heavy dinner there is a feeling of lethargy and drowsiness. Light hunger invigorates.

Music

Listen to fast, annoying music at a low volume. Music evokes a strong emotional response that engages many areas of the brain. If possible, sing along or at least shake your head to the beat. Melodious and familiar music will not work. We need something rhythmic, but unpleasant to the ear - it causes more emotions. The sound should be such that it is difficult to make out the words of the song. This will make the brain work, as it will "listen" and include attention.

Lighting

Turn on bright lights. The best thing, of course, is to go outside, but if the sun has already set, then the internal clock can still be fooled by turning on all the lights in the house. The fact is that the body's circadian rhythms, among other things, react to light: when there is little light, the body thinks it's time to sleep.

Massage

Massage the crown, back of the neck, earlobes, the point between the thumb and forefinger, and the area under the knees. These points help relieve fatigue and improve blood circulation.

aromatherapy

Activate olfactory receptors. A strong smell - pleasant or disgusting - quickly puts you on alert. In aromatherapy, such oils are usually offered to stimulate the nervous system: rosemary, eucalyptus, mint. If there is no oil nearby, you can simply inhale the aroma of coffee beans several times.

Discomfort

Sit in a hard chair. Any slight sensation of discomfort is good when your task is to stay awake. If you work in a chair or in bed, you will be sleepy because they are comfortable and cozy.

coffee and sleep

Drink coffee and fall asleep for 15 minutes. These are two effective techniques combined into one. The action of caffeine usually begins 20 minutes after you have drunk coffee, tea, or eaten a chocolate bar. Until this time, you can have time to recharge your batteries in a dream thanks to microsleep (it is also called a power nap). The main thing is to set an alarm and stay awake for 30 minutes, because in half an hour you will be in the stage of deep sleep, and if you interrupt it, you will feel overwhelmed.

protein diet

If you still have, then protein-rich foods (nuts, eggs), as well as vegetables and fruits. It is important to eat in small portions and at intervals of every two to three hours. Avoid sugar, because it has the opposite effect, taking energy away. Drink plenty of water. When the body is dehydrated, a person feels tired and weak.

Tickling

Tickle the upper palate with your tongue. This is another fun and effective way to cheer up sharply.

Trolling

Watch a funny video or argue with someone about politics. Any social activity (even participation in Internet discussions) causes excitement in the brain.

This situation is not uncommon - you went to bed, but hours pass after hours, and you toss and turn in bed from side to side and cannot fall asleep. In addition, some unpleasant thoughts pop up in your mind every now and then, and you just can’t relax. Perhaps someone will find the problem of how to fall asleep not so terrible. However, imagine that tomorrow you have an exam or an important meeting, you need to drive. And you need to get a good night's sleep, otherwise the next morning everything will fall out of your hands. How to act in such a situation? Of course, everyone's psyche works differently, and the reasons for poor sleep can be different. If you do not know how to fall asleep quickly, then you should try different ways, and perhaps you will find among them those that suit you the most.

First of all, you should pay attention to the room in which you sleep. It must be maintained at the optimum temperature - not too hot and not too cold. Drafts should be avoided.

The air in the room must be fresh. Therefore, before going to bed, it is recommended to ventilate the room. If there is little oxygen in the room, and it is filled with unpleasant odors, then you are unlikely to be able to fall asleep quickly. To aromatize the bedroom, you can use lavender, linden and chamomile oils.

Very bright light often leads to insomnia. It is worth remembering that the hormones that regulate falling asleep are produced only in the dark. Make sure that the windows are tightly curtained, and that there are no other sources of light in the room. You can purchase a special sleep mask.

If you need silence to sleep, then get earplugs at the pharmacy. For some, unobtrusive noise, such as the monotonous hum of a fan, helps to fall asleep. You can also use relaxing music or recording natural sounds to fall asleep quickly.

Sometimes a person cannot fall asleep because he takes an uncomfortable position. Lie down so that you are comfortable. It is better to use a pillow of medium firmness. If it has become warm from the body, turn it over. Wear loose pajamas for sleep. Some people find it comfortable to sleep without clothes, so try it yourself.

Do not forget about hygiene, change bed linen regularly. It is not very pleasant to fall asleep on sweat-soaked pillows and sheets. The blanket must be chosen so that it would not be too light or heavy, too warm, or vice versa, would not protect well from the cold.

Proper food is the key to good sleep

Pay attention to what you eat for dinner. It is not recommended to eat heavily before going to bed, but on the other hand, going to bed on an empty stomach is also not the best solution. There are foods that promote good sleep: banana, milk, nuts, whole grain bread, lettuce. But protein can interfere with good sleep, the same applies to caffeinated drinks, spicy, fatty, sweet, nicotine, alcohol. Often a cup of warm milk or herbal tea taken at night helps to fall asleep easily.

Things to do to relax your mind

Sometimes there is advice not to think about anything while lying in bed. But in practice, this is impossible to implement, moreover, in sleep, some parts of the brain work even more intensively than during wakefulness. Therefore, moderate loads for the mind, on the contrary, will be useful.

Some people find it helpful to read at night. However, here it is necessary to observe the measure. It is best to read something easy, not burdensome, but not so exciting that it could make you spend hours reading a book. You can also try to make some notes or drawings. For example, write down the most pleasant impressions of the day, an opinion about a movie.

But as soon as you feel that you are starting to get very sleepy while reading, immediately stop what you are doing, turn out the light and lie down. If any thoughts arise in your head, try using your imagination to color these thoughts in black. Meditate, let go of the thoughts that bother you.

Think of something pleasant. Imagine yourself in a boat floating on a river, or you are flying in the clouds, or swimming in the ocean, or walking in a flowering field, etc. Slowly delve into your fantasies, noticing more and more new details.

It has long been known advice to count in the thoughts of some animals, for example, sheep or elephants. Although the advice does not help everyone, nevertheless, it is not without meaning, since it contributes to a moderate load on both hemispheres of the brain, gradually putting it into sleep mode. Of course, you can choose some other objects or animals, as long as they do not cause negative emotions. You can imagine a pendulum swinging from side to side and count its movements.

Lie still, do not move, mentally relax all the muscles, starting from the tips of your toes and ending with your head. Lying in bed, stretch. Stretching helps the body to relax, the tension goes away, and the person falls asleep. Try holding a pillow between your knees. It helps relieve stress and even reduces pain.

Perform a set of breathing exercises. Slow deep breathing helps the body to relax. Lie on your back to control how your stomach rises. By focusing on breathing, the brain is freed from extraneous thoughts.

Sleep medications

If you have gone through various methods, but still do not understand how you can fall asleep quickly, then it is recommended to use medicines. However, this must be done carefully so as not to cause dependence. It is best to consult a doctor for the selection of the drug.

Types of drugs:

• Based on herbs - valerian, motherwort, mint, hops, chamomile.
• Tranquilizers - drugs that depress the nervous system, dulling emotions. If insomnia is caused by severe stress, it may be the only way out.
• Sleeping pills - act on nerve receptors and stimulate the production of sleep hormones.
• Preparations containing the main sleep hormone - melatonin.
• Vitamins. Often, chronic insomnia develops due to a lack of B and D vitamins in the body, trace elements - magnesium and calcium.

What you need to do during the day to sleep well at night

If you play sports, then the last workout should be at least three hours before going to bed. However, walking before bed is very good for insomnia.

Water treatments at night are also a good way to relax. The best thing in this case is a bath with special soothing additives - sea salt, eucalyptus, pine oils. If you have trouble falling asleep at night, it is best not to nap during the day, but to wait until the evening and get a good night's sleep.

Look for ways to deal with stress. Stress is the main problem of insomnia. Find a hobby that will relieve stress. Try to stick to the regime: go to bed at the same time. If you want to shift the mode, then change it gradually, starting from 10 minutes. Before going to bed, do not delve into the phone, do not sit for a long time in front of the TV or monitor.