Jumat, 09 Maret 2012


Lack of sleep is often used as an excuse sleepy during working hours. Not a few of us trying to cope with drinking a cup of coffee or energy drinks. But, without realizing it, drink it just makes we dependency.
Caffeinated beverages can indeed prevent drowsiness.
But we should be aware of side effects include:
  • From the cut back on sleep
  • Interrupt the cycle
  • We lowered the quality of sleep.

Then, how can we can remain "awake" naturally? It's good we tried 12 of the following ways:
A. Up from a chair and walk around for a while In a popular study, Robert Thayer, PhD, a professor at California State University, Long Beach, studied whether people were more eager to eat candy or walk fast 10 minutes.

Although chewing gum increased energy, an hour later the body will re-tired. While running for 10 minutes increases the energy of up to two hours. That's because when walking, oxygen is pumped through blood vessels to the brain and muscles we.

If we work at the desk, frequently to walk around for a while. Both outside the building during lunch hour or in the building where we work, will make We feel more alert and refreshed.

2. Rest your eyes to avoid fatigue Hanging out in front of the computer for hours can cause eyestrain. Eyes off the computer screen for a few minutes to make the eyes more relaxed .

3. Choose healthy snacks healthy snacks can boost energy longer, such as:
  • Peanut butter on wheat crackers or celery sticks
  • Yogurt and a handful of nuts or fresh fruit
  • Baby carrots with low fat cream cheese sauce.

4. Chat with co-workers if we do not concentrate, talk to make the mind relax for a moment we. "Talk with colleagues about business, politics, or religion. It will be a strong stimulus is mainly talking about politics," said Krakow, medical director of Maimonides Sleep Arts and Sciences, Ltd., Albuquerque.
5. Make a brighter workspace environment with dim lighting trigger fatigue. Studies show a bright light can reduce sleepiness and increase alertness.

6. Inhale the breath is interesting that the blood can increase oxygen levels in the body. It slows the heart rate, lowers blood pressure and improve circulation, which in turn helps mental performance and energy.

The idea of ​​breathing exercises is to breathe air into the stomach, not the chest. We can do it on the table.
Sit up straight, try this exercise 10 times:
With one hand on your abdomen just below the rib cage and the other on your chest , breathe in through your nose and let your belly push your hand out .Your chest should not move . Inhale through your lips as if we whistle. We can use the hand on the abdomen We help push the air out.

Another technique called stimulated breathing, is used in yoga to boost energy and increase alertness. How: Drag and rapidly exhale rapidly through your nose .Keep your mouth closed but relaxed .Do this breathing technique with a very short time , ie three times of each cycle in one second .Then afterwards , breathing normally.
We can do up to 15 seconds for the first time and next to add five seconds each time up to one minute.

7. Rest on the roadside when driving while drowsy "driving while drowsy as dangerous as driving under the influence of alcohol," said Siebern. The trick, we can open the windows and turn on loud music. " Replace the position we are driving with someone else or pull over and sleep until sleepiness is gone, " said Siebern.

If we are in a long journey, replace the driver's position as often as possible. Stop at least every two hours to walk around and get some fresh air.

8. Switch duty to stimulation mind. In 2004, Finnish researchers studied people who work the night shift (at 12). They found that monotonous work is as dangerous as it reduces sleep time and decrease alertness. Try doing different tasks at home or at work when drowsy. Or switch to another task that is more interesting when we feel sleepy.

9. Drink water Dehydration can cause fatigue. We make sure to drink plenty of water and eat foods that contain high water content like fruits and vegetables.

10. Eliminate short nap sleepiness According to Barry Krakow, MD, author of Sound Sleep, Sound Mind: Seven Keys to Sleeping Through the Night, there are two things to remember about naps: Do not nap more than once, or close to bedtime. "Go to bed between 5 to 25 minutes," said Barry.

Nap time should be six or seven hours before We used to go to bed. If we want to break nearly as hours of sleep, rest shorter.
If we need to take a nap at work, better not sleep on the table. Some companies provide a bedroom for employees. Or we can train during the holidays with an alarm clock to make sure we get up on time.

"If we can not sleep, rest with closed eyes for 10 minutes or more," said Allison T. Siebern, PhD, of Stanford University Sleep Medicine Center in Redwood City, California.

11. Regulate sleep cycles during the air Try to spend at least 30 minutes a day in the sun naturally. (For people with insomnia, the experts recommend for sleep at the morning sun shines). Walk outside to breathe fresh air once again restore the sense of we.

12. Sports. The results of the analysis of 70 studies in 2006 involving more than 6,800 people, experts from the University of Georgia found that more effective exercise increases energy and reduces fatigue during the day instead of taking the drug. Regular exercise also improves sleep quality.

Try to exercise 30 minutes a day. If we decide to train hard in a few days, chances are we will decrease the energy level and is recovering in a few hours later. Eat foods that contain protein and carbohydrates within two hours after strenuous exercise to replace the loss of energy at the beginning of the exercise. Be sure to complete the exercise several hours before bedtime so sleepy when we tried to sleep.
When to see a doctor? If we can not stop sleepy, beware! Consult a physician or sleep specialist. We may have a sleep disorder such as excessive sleepiness or narcolepsy. If we have trouble sleeping due to stress or other reasons, cognitive behavioral therapy can help develop good sleep habits sleep and reduce anxiety.

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