Thursday, April 26, 2012
Ways to Recover from a Sleepless Night
1. Open Your Blinds
The minute your alarm goes off, refraining from hitting the snooze button. This only makes you more groggy, and delays the inevitable. Instead, reach for your blinds and get them open as soon as possible. The natural light will rejuvenate you, helping you to perk up faster.
2. You Are What You Eat
On mornings when you're tired it is easy to grab something quick, and quite often sugary, in hopes to wake up more. One problem. Those type of foods make your blood sugar increase and decrease giving you false highs and lows. Try to eat a breakfast high in protein, such as a Peanut Butter & Banana Wrap, Oatmeal Banana Smoothie, or a Fried Egg In a Hole. Each of these take less than 10 minutes to make.
3. Slow Down on the Caffeine
I'm guilty of doing the zombie walk toward the coffee maker! As soon as that hot mug of goodness is in my hands, I gulp it down ordering the caffeine to get to work in my body. On mornings after restless sleep you actually want to do the opposite. Instead, make a thermos of coffee or tea and slowly sip it throughout the morning. Just be sure to put your thermos away before 3 PM, or you are sentencing yourself to another sleepless night. Avoid grabbing soda, as it will spike and crash your blood sugar, sending you on a energy roller coaster.
4. Hydrate Yourself
When you haven't gotten enough sleep your body can become slightly dehydrated. Sip a cold beverage throughout the afternoon (avoiding soda), as its refreshing temperature may increase alertness. Stay clear of drinks with caffeine at this point, making water the best choice. Feel free to flavor it with a squeeze of fresh lemon.
5. Take a Rejuvenating Break
You know that time of day, usually between 1 PM and 3 PM, where your body naturally starts to drag? It normally begins with a yawn and ends in you grabbing chocolate, soda, coffee, or anything else that will give you a rush. Beat the afternoon slump by taking a short 5-10 minute walk. Activity boosts your body temperature, stimulating your heart, brain, and muscles. Whether it is walking your stairs at home or a few trips around the office, it will help avoid the afternoon slump. Also, have a small snack of carrot sticks, nuts, dried fruit, or a banana. These foods are low in sugar, making them a perfect pick-me-up snack!
6. Get to Bed on Time
It is one things to pull a late night once, but more than that can cause sleep cycle problems. That night you may even find yourself wanting to crash early. Try to head off to bed closer to your normal bedtime. Changing your schedule to make up for lost sleep can actually cause you to wake up earlier or to have another restless night. Try to go to bed no earlier than an hour before your usual bedtime and wake up no later than one hour past your usual wake time. On nights where I feel restless at bedtime, I take 5 mg of Melatonin, 20 minutes before bedtime. This supplement works with my natural Melatonin levels, helping me to wind down and rest easier. Since it works naturally with your body, it won't knock you out, like some of the other sleep aids do.
Topics: Health: Clean Eating/Wellness