Your body gives you many signs that you’re tired, but you’re usually so accustomed to not sleeping enough that you do not realize how harmful it has been to your health.
Experts say that sleep is not something to just catch up on during the weekends. There is no way to recover the hours of lost rest from the previous week.
#1. You get confused when you have a simple problem to solve.
When you are sleepy, you cannot separate the essential things from the inessential ones, you stare more at minor details and become confused. Making simple everyday decisions brings tension to your head and seem to be needlessly complicated.
Often, when you lack sleep, you tend to take risky steps by thinking that you will get more out of it. On the other hand, it has been proven that people cannot handle new circumstances well when you are sleep deprived.
#2. You eat all day, and you’re still hungry
Studies have shown that chronic sleep deprivation affects blood sugar levels and that the body produces less leptin – the hormone that curbs appetite and more ghrelin (the hormone that opens the desire for eating).
When you are not sleeping, you overeat more often with unhealthy food that doesn’t sate your hunger.
Tired people reach for carbohydrate-rich pastries, probably because their bodies need energy. Lack of sleep lowers self-control, making one take a cake instead of chopping up an apple.
#3. You often catch a cold
People who do not fall asleep are more likely to get viral infections because their immunity weakens. Scientists from the Sleep Institute in Florida, USA, have injected a virus into healthy volunteers.
Those who slept less than seven hours a week earlier were three times more susceptible to the infection and developed symptoms of the disease than those who slept for eight or more hours.
Another study showed that people who slept for several nights for four hours showed a weaker immune response to a flu vaccination than others who slept during the same period between 7.5 and 8.5 hours per night.
#4. Crying during romantic movies or songs
Do not give it to your premenstrual syndrome right away when you complain about nothing. It has been shown that people deprived of sleep are much more susceptible to emotional eruptions.
The lack of sleep also affects mood. Experts have proven that the tired brain stores negative memories more effectively than positive or neutral ones.
A gloomy mood is typical of people who are sleep deprived, and if the lack of sleep becomes chronic, they begin to become depressed.
#5. You are often clumsy
A lack of sleep affects the motor system – your movements become slower, unbalanced, and inaccurate. You may have noticed that you are tripping over your feet a lot in the morning when you feel that your body is still asleep.
A study by Stanford University shows that when experiencing an acute lack of sleep, you fall into a “black spot” for 1-2 seconds when your body actually falls asleep. These few seconds of “lightning” sleep are enough to stumble or drop a cup of coffee.
So, below, we are offering you a daily schedule to help you return to a full night’s rest. It may take you a few weeks to get up to 7-8 hours of sleep because it’s not easy to switch your organic clock, but we promise that it’ll be worth the effort.
In the morning:
Absorb the sun. Early sunbathing will help you get energized and do not succumb to the afternoon nap.
Take a rest for 20-30 minutes. The benefit of a short afternoon nap after eating, called a siesta, has long been proven useful. By noon, you’re preoccupied, and your body needs energy for digestion.
A siesta does not interfere with your night’s rest if it does not last for more than half an hour. After the nap, you are refreshed and restored for the second half of the day.
Reload through exercise. Even if you are tired after the workday, aerobic exercise will give you strength for a few more hours, and you’ll be able to fall asleep later in the evening instead of dropping like a pear at 8 o’clock and wiggling around in the middle of the night.
It has been proven that the body temperature falls when bedtime comes near. This also ensures a better, more restful sleep. Training will postpone both the lowering of body temperature and falling asleep during the early hours.
Take care of something exciting and eat healthily. Even tired people do better with tasks that keep their interest. Eat five times a day instead of snacking at lunch or dinner.
A full meal raises the blood sugar, then quickly removes it, so you better choose light meals with two snacks (100 calories) or 4-5 smaller portions ( 400 calories), a variety of foods rich in complex carbohydrates, less protein, and minimal fats.
It is useful to eat a handful of nuts, whole grain cookies, or a piece of low-fat cheese (as big as your palm) when you feel your strength decreasing – this usually occurs late in the afternoon.
If necessary, increase your caffeine intake. Sweetened energy drinks are calorie traps, but researchers have found a beneficial combination of sugar and caffeine (not just caffeine).
So the next time you feel like your brain is falling asleep, don’t drink bitter black coffee and instead put 1 teaspoon of honey in that aromatic espresso. In order not to overdo the coffee, divide your morning “horse” dose of 3-4 cups for the whole day.