Did you celebrate your birthday? The independence? Do you have to cover Christmas? There are times when, as an entrepreneur, you have to work and work when you’re awake It’s not ideal, but sometimes you have to know how to function on little sleep.
The reality is that lack of sleep can negatively affect your concentration, memory and productivity. However, if you have tasks to complete and you can’t put them off, there are a few things you can do to function more efficiently until you can sleep properly.
Tips to function when you are awake
1. Drink lots of water
Drink enough water throughout the day to keep your body hydrated. Dehydration can make you feel more tired.
A study of nearly 20,000 adults in both the United States and China found that people who sleep poorly have significantly higher rates of dehydration.
2. Take a nap
If possible, take a 20-30 minute break to recharge. NO MORE. Avoid sleeping longer so as not to disturb your sleep cycle. According to the site Circle Health Group, taking longer naps can make you feel drowsier than you already are. She also recommends taking a nap in the middle of the day, between 12 and 2 pm to work when you’re up and running.
The calls power nap These are naps that are considered useful for improving alertness, concentration, memory, productivity and mental performance. They can also be beneficial for reducing fatigue, stress, and improving mood.
3. Exercise early
In general, exercising can help increase energy and improve mood. An article published in the New York Times found that doing a light routine earlier in the day, right after waking up, helps minimize the effects of sleep loss.
Try doing something light like walking, stretching, or yoga.
4. Eat healthy foods
Try to eat healthy, nutritious foods that give you the energy you need for the day. Avoid foods rich in sugars or simple carbohydrates, as they can cause energy drops.
The American Post Eating Well He notes that to function on little sleep, foods like dairy, soy, sardines, and leafy greens are key because they give you a good “boost” of energy. “Not only are they high in protein to keep you feeling fueled, but they’re also packed with calcium,” the site says. “Not having enough calcium in your day to day can make it difficult to get quality sleep”
5. Take a shower
Nothing “wakes up” like a cold shower and to work when you’re awake. Not only does it speed up your metabolism and clear your mind, it also benefits you in the long run for a better night’s sleep. A study from the Sleep Foundation found that people who bathe in cold water after evening exercise experience fewer nocturnal awakenings and a higher proportion of deep sleep within the first three hours of the night.
6. Do not abuse coffee!
Caffeine can be helpful in keeping you awake for a short period of time, but if you drink too many cups throughout the day you will experience the opposite effect and start to feel sleepy.
Jeffrey Durmer, medical director of the FusionSleep Center in Atlanta, points out that this is partly down to your brain chemistry. When you’re awake, “sleep hormones build up in the brain all day, and drinking excessive amounts of caffeine isn’t going to stop that process,” says Durmer. If anything, too much caffeine can make you jittery, he says.
“Caffeine increases energy, reduces drowsiness and can even improve mood, but it is in no way a substitute for a full night’s sleep. Although people may feel they are combating sleep deprivation with caffeine, their performance on high-level tasks is likely still affected,” says sleep researcher Kimberly Fenn of the University of Michigan.
7. Take breaks during the day
If you feel tired or overwhelmed, take regular breaks to stretch, walk around, or just close your eyes for a few minutes. This will help you recharge energy and improve your concentration.
Durmer says that “after a bad night’s sleep, your attention span may slow down a bit more than usual. To stay focused, take breaks throughout the day.”
8. Go to sleep!
It seems like a silly advice, but the truth is that nothing supplants the benefits of a good night’s sleep. If you have completed your tasks for the day that you had to work awake, wait until night so as not to alter your circadian rhythms, and go to sleep.
A good night’s sleep, according to Health.gov, helps to:
- get sick less often
- keep a healthy weight
- Reduces the risk of serious health problems, such as diabetes and heart disease
- Lower stress and improve your mood
- Helps you think more clearly
- get along better with people
- Make good decisions and avoid injuries
Remember that prolonged lack of sleep can have long-term effects on your health and well-being. If this becomes a recurring problem, it is advisable to speak to a doctor or sleep specialist to find the underlying cause and receive appropriate treatment.
Editorial Team The editorial team of EMPRENDEDOR.com, which for more than 27 years has worked to promote entrepreneurship.