10 tips to work with little sleep
As an entrepreneur it will happen to you: the children will not let you go to bed early, you will not be able to fall asleep thinking about the debts you have to pay, you return from vacation or you simply have to deliver a project the next day and you must stay up all night finishing it.
No matter what causes it, we have all had nights where we have not been able to get enough sleep. What can be done when the hellish alarm clock starts ringing in the morning?
In addition to drinking coffee (in moderation) we give you 10 tips to be able to function with little sleep.
1. Drink plenty of water
We become fatigued when we become dehydrated. Drinking water will help you to be more alert and awake. In addition, drinking involves going to the bathroom several times, a trick to keep you moving, and not fall asleep at the desk.
2. Activate your circulation
Exercise is a great way to wake up. Movement causes explosions of energy and adrenaline in the body, which accelerates metabolism. These changes will help you survive the day and sleep better at night.
If you can't do a complete routine, at least try running down the stairs or going for a walk at lunchtime.
3. Avoid eating too much
On those low-sleep days, avoiding large meals, junk foods, and excess carbohydrates. This type of food makes you feel sleepy, so it is better to have a series of light and small snacks that contain protein during the day, especially those products with tyrosine.
Whole grains, fruits and vegetables, yogurt, chicken, and fish are some examples of foods that will keep you alert.
4. Go outside
Sunlight will help you combat afternoon sleep because it increases the levels of vitamins D and B in the body. Plus, in moderation, natural light also improves your mood, helps you focus, and gives your immune system a "nudge," a part of your body that weakens considerably when you don't get enough sleep.
If you can't get out, try sitting near a window or install high-intensity light bulbs in your office.
5. Take a cold shower
A cold bath stimulates the body and the temperature shock will help you wake up. Of course, you can't run to bathe several times a day to wake up, so getting your face wet or putting ice on your wrists or temples is another good option.
6. Change things
Monotony doesn't help you stay alert. Try to put variety into your day to keep you moving.
This can mean chatting with your coworkers, making calls, watching a couple of videos on YouTube, playing on the computer, or even doing some yoga in the office. These changes will encourage you to continue when you feel very tired.
7. Chew gum
Research has found that chewing gum helps reduce drowsiness, probably because it boosts brain activity. If you want to make the most of your chewing gum, try to make it taste mint so that it wakes you up to stronger.
This technique will give you a temporary boost so you should only use it when you really need to be alert, like before a meeting.
8. Prioritize and simplify your day
You are probably not the most productive person when you are tired. So why try to finish your entire to-do list when you haven't slept well? It is almost certain that you can simplify your tasks and leave some things for another day when you have already rested better.
Bonus tip: if you can, delegate some of your obligations. So you will be covered with the things that arise.
9. Avoid driving
Tired driving is extremely dangerous, both for you and for other motorists. It is better to use public transport or "ride a ride" on those days when you have not slept well.
Not only could you prevent a serious accident, but you will also have a couple of minutes to close your eyes.
10. Take a nap
If possible, get some sleep in the early afternoon, around 2:00 p.m. If there are no quiet areas in your office to do this, you can be creative. For example, if you have a car, sleep there at lunchtime.
Remember that these tips are only for days when you cannot make up your break immediately. The best thing is that you sleep as soon as possible after a sleepless night.
We all want and must sleep at least eight hours a day, however, the reality is that this is rarely the case each and every night. These tips will help you survive the day after a bad sleep night.
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