It is possible to get through the day on less than four hours of sleep.
The hDEC2 gene is found in some people and allows them to sleep for about six hours.These people can get by without falling asleep or yawning during the day.Getting by on 4 hours of sleep is a challenge for most of us.A bad night's sleep, followed by a long day at work, can lead to being over tired and under prepared.It's possible to get through your day without falling asleep.
Step 1: Do wake up exercises.
Do at least two to three wake up exercises.You can do a short run, walk, jog, or basic stretching moves.Exercising will increase your core body temperature and boost your energy.Do an upper-body fan stretch.Lie on your back with your palms facing up.Roll to the right side with your knees up.Your knees should be on top of each other.To the left, turn your head.Try to keep both shoulders touching the floor.To touch your right palm, sweep your left palm over your chest.Your head should follow your arm.Slowly reverse the movement.If you want to repeat this stretch 10 times, switch sides and repeat it on the other side.Do gentle movements.Lie on your back and bend your knees.Put your feet on the floor.Press your palms on the floor.Pull both of your shoulder blades off the floor.For a full breath, hold the crunch.This movement can be repeated 10 to 15 times.Take a deep breath as you hold each crunch.Basic squats are done.Stand with your feet hip-width apart.With your palms facing each other, extend your arms in front of you.As you sit back and down, keep your weight in your heels.Make sure your knees don't extend beyond your toes.Return to standing after holding the squat for a full breath.For 5 to 10 breaths, repeat this movement.
Step 2: You should take a wake up shower.
Do a wake up trick at the end of your shower.For 30 seconds, switch the tap to very cold water and then very hot water.The 90 second change to your shower can help you feel refreshed.
Step 3: Foods that boost energy are good for you.
The time it takes for your body to digest pasta and bread can make you sleepy.Artificial sugar, like candy, cakes, or soft drinks, can cause a spike in blood sugar and a dip in energy, as these can lead to a sugar crash.If you want to get through your day, go for foods that will raise your blood sugar.A handful of almonds are a good pick-me-up snack.They give you energy throughout the day.A bowl of Greek yogurt has less of the two sugars than regular yogurt.It will keep you full, without making you tired.Popcorn is a good snack in the office that is low in calories and can be eaten without butter.You can boost your iron levels by eating a salad full of leafy greens.This will make you more alert.
Step 4: Coffee can be consumed throughout the day.
Coffee can help to combat fatigue and make you more alert.It is possible to stay awake by drinking a cup of coffee every four hours.Dark chocolate is another source of caffeine.The darker the chocolate, the less sugar it has.Small pieces of dark chocolate with no added sugar will keep you awake and alert throughout the day.
Step 5: Take a nap of 10 to 30 minutes.
Take a power nap, no longer than 30 minutes, and find a quiet space.Sleep inertia is when you feel sleepy after a nap that lasts for longer than 30 minutes.Naps under 30 minutes will allow you to get a good night's sleep.Set an alarm for 30 minutes to wake you up.
Step 6: Listen to music that is uplifting.
Classical or smooth jazz are not good for relaxing.If you want to keep your mind alert, go for the latest pop tune or dance mix.Turn on the upbeat mixes you find online in your headphones.
Step 7: A snack with a lot of calories.
There is a neurotransmitter in your brain.Orexin regulates appetite in your body.A good way to keep your body alert and stimulated is to have snacks throughout the day.Almonds, peanuts, or cashews are good for you.Rice crackers, cheese, and turkey and ham are a more filling snack.Fruit high in fiber, like apples, and natural sugars like oranges, are good snacks to keep you awake.
Step 8: The lights should be turned up.
Light will keep you awake even though you don't sleep.Balance the overhead light with the low light at your desk.
Step 9: Take a walk or stretch every 30 minutes.
If you have been sitting at a desk in front of a computer, doing light exercise every 30 minutes will keep your body and mind active.Do a few laps around the block or walk to a park nearby.A quick run or sprint can keep your hormones up and ensure you don't fall asleep during the day.
Step 10: If possible, reorganize your schedule.
If you want your more important appointments to be at the start of your day, adjust your schedule so you don't have to tackle all your tasks at once.If you don't get enough sleep, you will feel burned out by the end of the day and try to maintain a higher level of energy in the morning.While you still have energy, create a schedule where you prioritize the most important tasks first.If you can't reorganize your schedule, you should take a nap or drink a cup of coffee to stay awake.
Step 11: Take care of your tasks for the day.
If you can't get enough sleep, try to delegate some of your responsibilities to someone else.In exchange for help on a project or task, explain your situation and promise an IOU.This will allow you to focus on one or two tasks and not worry about stress or anxiety due to lack of sleep.
Step 12: Take a break.
It is possible to switch to an activity that you enjoy doing during an energy slump.Going through the motions of your day will make you tired.Go for a walk or have a coffee with a coworker.Jolting your brain out of your normal routine will keep you alert and ready to tackle the rest of the day.
Step 13: During meetings or classes, engage your peers.
Push yourself to work the room if you feel like you are in danger of falling asleep.Try to stay engaged in the conversation by asking questions of your peers or your clients.Getting involved in the discussion will help you stay alert and focused.If you were going to present a 50 slide Powerpoint presentation at a meeting, try to engage your co-workers in conversation during the presentation.If you put yourself and others in the room with a dry, slides only meeting, you'll end up sleeping with it.