When you are operating on little or no sleep, there are several proactive strategies you can engage in to increase your alertness according to casino online Australia. These include:
Dehydration will increase your fatigue, so it is important to drink lots of water. In addition, the resulting trips to the bathroom will increase your activity level and keep you more alert.
Soak up the sun
After drinking a big glass of water, go outside and bask in the sunlight for 30 minutes. This increases your mood by boosting your serotonin levels, and will help you sleep better the following night. If possible, for the rest of the day sit near a window or continually go outside to increase sunlight exposure.
Napping. Find a time during the day to take a 10 to 45 minute nap. This will decrease your sleepiness and improve both your mental and physical performance.
See How to Power Nap at Work
Drinking 100 mgs to 200 mgs of caffeine can provide a stimulant effect that lasts anywhere from three to four hours. Caffeine takes up to 30 minutes to take effect, so you can drink a cup of coffee and then take a quick nap to combine the benefits of both.
Don’t rely on sugar
When you’re sleep deprived, you may be tempted to reach for a candy bar. Don’t. Sugar will give you quick energy. It doesn’t last, though, and you’ll just end up crashing later, Breus says. Instead, stick to a balanced diet and put extra emphasis on protein-rich foods like nuts and lean meats, he says. Also, avoid large meals and simple carbohydrates, like having pasta for lunch, to avoid energy dips.
Breus suggests eating a salad with grilled chicken, or another lean protein, like fish with veggies for lunch and dinner. For breakfast, Durmer suggests eating protein-rich foods like eggs and plain Greek yogurt. If you have a sweet tooth, choose fruit, not a doughnut.
After a bad night’s sleep, your attention span may drag a little more than usual. To keep focused, take breaks throughout the day, Go for a walk outdoors. When you exercise, take it easy. Keep it light or moderate, not vigorous, when you’re exhausted, you can opt for games at best online casino in America or an activity that relax you.
Take a brief nap, if you have time. Napping up to 25 minutes will help recharge your body and mind, Breus says. Napping longer than that will make you drowsier than you already are.