How not to sleep all night? How to wake up at night "owl" and "lark"?

Do not sleep all night, the task is not easy. How to defeat a dream and stay awake until the morning, read in this article.

Content

Sleep is an obligatory component of a person’s life. But, life circumstances make their adjustments. The birth of the baby, work on a night shift, insomnia, an upcoming exam, a party - they threaten at night without sleep and rest. Will there be constant lack of sleep or complete lack of sleep?

Can I not sleep all night without harm to health?

It is well known that for good health, a person needs seven - eight -hour sleep. You can, of course, do not sleep for a day or two, but after that you can sleep well - this is a prerequisite for good health.

Some personalities conduct experiments how long you can wake up without night and daytime sleep. Some say that they are able not to sleep for seven days, others that were able to vigor even longer. Scientists argue that a person is able to live no longer than 11 days, without a full night sleep. During the scientific study, it is proved that:

After three days, a person has impaired vision, coordination of movements
After five sleepless nights, hallucinations appear, a person becomes nervous, irritable
The lack of sleep on the eighth day will affect memory, it worsen. It will be difficult to talk with difficulty, and trembling throughout the body and limbs will not allow you to move normally

There are exceptions, people who have forgotten what sleep and dreams for decades, but feel great at the same time.

So, it's time to figure out what exactly the dream is for. What harm is brought to the body, depriving it of a full sleep:

During sleep, all internal organs suspend their activities. The muscles relax, blood pressure and body temperature decrease. Even the heart pauses its work, giving this way to relax to the heart muscle.
It is in a dream that hormone melatonin is produced, acting on the body as an antioxidant. He rejuvenates and strengthens immunity
The hormone somatotropin, the so -called growth hormone, is produced in a dream. The hormone is responsible for the cells of the body, their regeneration. And also for the muscles and strength of the bones. It is this hormone that promotes the production of collagen, making the skin smooth and elastic
And, the main one who should relax at night is the brain. To relax-this will not be true, to work, but already differently. It is in a dream that he sorts all the information received and lays it out on the shelves. For the same reason, they advise you to postpone the solution of important cases until the morning, and not act in the evening in the evening

Making conclusions from the information received, it turns out that it is unlikely that you can’t sleep all night without harm to health. In response, you can get only headache, nausea, a feeling of fatigue, a rumpled appearance, irritability and a desire to fall asleep as soon as possible.

Studies of scientists have brought that people working in night shifts and depriving themselves of full night sleep, more often than people working during the day, are postponed extra pounds in problem areas. And the tendency to colds is much higher than that of day workers.

Important: a systematic lack of sleep can cause diseases such as breast cancer in a woman, and prostate cancer in men.

Negative effects of lack of sleep can be avoided if this happens only once a week. The body will rest for the remaining six nights.

Owl biorhythms: when is owl sleep?

A little man is born already with a biorhythm characteristic of him. Although, there is an opinion that the division of people into representatives of different types became possible after the appearance of electricity. Then it became possible to wakefully after sunset and the onset of darkness.

There are three types of biorhythms:

"Owl"
"Lark"
"Pigeon"

“Owls” are very difficult to adapt to the early morning upsurges, because their awakening should take place no earlier than 10-11 in the morning. Only from that time, the body begins to wake up and is able to start a working day.

The Owl has three periods of activity:

At lunch, from hour until two in the afternoon
In the evening, from six to eight in the evening
At night, from eleven to one in the morning

So they can fall asleep not earlier than midnight and even later. The process of falling asleep is very difficult. To facilitate immersion in sleep should be:

At least half an hour before bedtime, abandon the computer and TV
Go to bed at the same time
Do not overeat heavy food during dinner
Take a relaxing bath
Drink milk with honey or green tea
Ventilate the bedroom before bedtime

How can I not sleep at night?

People with the bio “owl” are most adapted to active nightlife. They may not sleep almost all night and feel great at the same time, they can compensate for the lack of night sleep in the afternoon.

Important: “owls” should choose work with night shifts, so they will not have to fight with themselves during the early morning ascents.

Biorhythms "Lark": When should the "Lark" should sleep?

“Larks”, if they are real, wake up early in the morning, along with the sun in the summer period of time. And long before sunrise in winter. This previously awakening does not cause them discomfort. They are active throughout the working day, but in the end, in the late afternoon, fatigue and drowsiness fall over with great force.

The “larks” fall asleep at nine to ten in the evening. The period of falling asleep occurs easily and relaxed. There are times when the “lark” could not go to bed in time, as a result, he will wake up in the morning with a sense of fatigue and vibration, but always on time.

Important: “Larks” should sleep all night, night work is not for people with this chronotype.

How not to sleep at night if you are a "lark"?

Important: it is very difficult not to sleep at night, because the peak of their activity comes for the daytime of the day, and at night they sleep tightly.

In order not to sleep at night, or to rebuild on the “owl” mode should be:

Take a contrast shower or make baths with cold and warm water, alternately for hands or legs
There should only be light food for dinner that does not overload the body and does not cause a feeling of drowsiness
Drink more liquids, ideally, sour juice with ice or fairly cold water without gas
Fresh air will help not fall asleep at night. You can take a walk on the street or, if there is no such opportunity, open the window and ventilate the room
Do not abuse coffee or strong tea, only for a while you can get a feeling of vigor. Not to mention energy drinks, they can play a cruel joke, the dream will overtake at the most crucial moment
Listen to energetic music
To talk, it is unlikely that it will help with yourself, but the Owl friend will have to be very helpful

How to set yourself up for night work?

It is very difficult to set yourself up for work during the day, not to mention night work. If you need to work at night, and this cannot be avoided, it should be:

Get to sleep well in front of a sleepless night. If this is not done, then poor health and a keen desire to sleep will not contribute to the productivity of night work
Fullly eat during the day, the body should get all the necessary vitamins and minerals
Positively configure yourself to the need for night work. In a bad mood, it is unlikely to work out productively to work
Set yourself a goal to do the work exactly at night. The reason may be the inability to make it day, or that after completing night work, you can relax for several days
To motivate yourself by completing the night work can earn a certain amount of money for certain needs
Create the necessary conditions for night work

How to prevent loss of vigor: preservation of vigor with a short sleep

Important: the lack of full night sleep can negatively affect well -being, cause fatigue and drowsiness. To prevent loss of vigor, in the day or night period, you can use the short sleep methodology.

There are some short sleep rules:

The short sleep period is 15-30 minutes. You can start practicing the methodology from a longer period, and then gradually reduce it
The feeling of brokenness and fatigue after a short sleep signals that it was too long
In order to learn how to quickly fall asleep for 20 minutes, you should practice. From the first attempts it may not work
For success in practice, you need to fall asleep and wake up at the same time
If the dream was interrupted before the alarm signal, you must immediately get up. If you fall asleep again, you can immerse yourself in sleep for several hours
You can use the technique only once, from the beginning of activity to a full sleep
While working on a night shift, you need to turn off the light and computer 15 minutes before falling asleep
It is unlikely that you should fall asleep, immediately after the first attempts, but you should not despair. The result will not be long in coming
To quickly achieve the goal, you can listen to music that relaxes and immerses in sleep. Or insert special devices into the ears - Berushi. Put on the eye of a bandage to protect the organs of vision from light

After familiarizing yourself with the rules, you can proceed to fall asleep:

First, you should have a alarm clock, you need to put it further than an outstretched hand
Find your convenient pose: on the stomach, on the back, on the side. Since a person loves to fall asleep in ordinary circumstances
After that you can fall asleep

In order to fall asleep:

Close your eyes and relax, the heart should beat slower
Try to expel all thoughts from your head

Important: you can develop your own method to fall asleep, acting exactly as you want.

The most important thing remains is to wake up, but for this it should be:

After the alarm signal, immediately stand on your feet. It is for this that the alarm clock should be put further from the place of falling asleep
In no case should you go to go back after the alarm signal, you can fall asleep tightly
After lifting, you should have a bite, so it will be easier to wake up
If there is a feeling of fatigue, you should breathe fresh air

If you use the short sleep technique at home, you need:

Choose a place for sleeping where each time will be immersed in sleep
The room should be quiet and calm, you can just lie down in silence for about twenty minutes before falling asleep
If the immersion process in a short sleep occurs at night, the room should be dark
For daytime falling asleep, you can put on a special mask on the eyes, and the ears, as needed, are closed with bears
Before falling asleep, you can eat a boiled egg or a piece of low -fat meat

If a feeling of vigor leaves at the workplace, you can try this technique at a convenient time. This follows:

Find a place where no one and nothing will interfere. For efficiency, fall asleep in the same place. It is necessary to think through this in advance, and not before falling asleep itself, otherwise you can’t fall asleep
Take all your devices, such as, take and mask on the eyes.

Employees can ask asking at a person sleeping in the daytime, but this should not be worried. A sense of vigor and strength to work further, more important than other people's speculation and gossip.

Important: attempts to fall asleep for 15-30 minutes, as well as attempts to immediately wake up, at the beginning of the test of the technique, may not be crowned with success. But you should not despair, after ten days in a row, everything will work out.

How to take yourself at night so as not to fall asleep?

In order not to fall asleep at night, working at the computer or because of another circumstance, you can:

Take a contrast shower, it will confuse and drive away sleep

Drink enough water, if this is not done, the body will get tired even faster and hold out until the morning is unlikely to succeed

Do stretching exercises, pain caused by these exercises will drive away sleep

Respiratory exercises will help not fall asleep. Air is typed in the lungs, and then pushed out with a sharp exhalation. When doing the exercise, you can imagine that this is not air exhausted, but sleep and fatigue. Repeat the exercise, to achieve the effect, you need to 12 times in a row

You can make a warm -up, as in a physical education lesson or just walk about five minutes around the room. This should be done every forty minutes

Massage of the ears, neck, nape and hands will help to cheer up

Turn on bright lighting in the room, it will help not give up sleep

If there is no way to walk in the fresh air, you can ventilate the room. And in the summer, leave the window open. The coming night sounds will excite the consciousness

To make gymnastics for the eyes is in the case when the reason not to sleep is working at the computer. You can put tea bags forever, to relieve fatigue

Use aromatherapy. Essential oils or the smell of coffee will help to cheer up

If the work is sedentary, you should make a choice in favor of an uncomfortable chair, it will not allow to fall asleep at the table

Switch, at least five minutes, from the main activity to another
Change the situation: go to another room, sit at another table and on another chair
At night, if a person does not sleep, I really want to eat. You should not resist the body, you should eat. If there is nothing suitable at hand, then you can start cooking
You can test the method of short sleep, the main thing is not to fall asleep until the morning.

Each person is individual, that helps not to fall asleep alone, does not act at all. You can experience all the methods and choose one. But if nothing helps to cope with sleep, you can’t do anything, you can’t deceive the body, you need to go to bed.

How to meet the morning to be cheerful all day?

Important: probably, the most important advice on how to wake up in the morning and be cheerful all day is to go to bed in time in time, and sleep well. This should be done regularly, day after day. Then it will become possible to wake up vigorously, every morning, even before the alarm signal.

Blinds or curtains should be open, then morning dawn, even through a dream, will set up the body to awaken
You need to get up immediately, after the first signal of the alarm clock. By doing a favor to lie down for another ten minutes, only harm your body. The feeling of fatigue and drowsiness will be accompanied by the very evening. There is one way to overcome laziness, put an alarm at the other end of the room, so you will certainly have to get up
A positive mood, in the morning, will help to spend a good, vigorous day. To raise your mood, you can turn on your favorite music by creating a special atmosphere in the house
Having risen from the bed, you should drink a glass of water, in this way the body starts for a productive working day
Washing with cold water will finally drive off sleep and cheer up
Light morning exercises will help to cope with drowsiness throughout the day, give strength and vigor
After charging, you can take a contrast shower
An hour after waking up, you should fully have breakfast. This is necessary so that the body is enough energy to hold out vigorous all day
Breakfast should be slowly, at this time you can dream. Set yourself a pleasant goal, and the task of achieving it until the end of the working day. In this way, you can cheer yourself up for the whole day
Do not immediately after waking up check the tape in social networks. This can be done during the day. The information stream is so large that the morning should be found in harmony with you
You can agree on a joint breakfast with friends or with a person who is of great importance in life. Then the desire to get up later than the alarm signal will definitely not appear. Well, the morning itself will begin in a good mood, and will help to be cheerful all day

How not to sleep all night: tips and reviews

If the desire not to sleep all night is not connected with the performance of important work or obligations, then you can experience all the methods not to sleep at night, and exactly find exactly the one that will work one hundred percent
Many advise energy and caffeine -containing drinks, you can try, but you definitely should not abuse this way
Fresh cool air will cheer up and give strength to fight sleep. Although some advise that the room is unbearably stuffy. I won't want to sleep in such conditions
Physical exercises or work requiring increased physical activity will not allow you to give up sleep
You can just dance and sing loudly. Following this advice, first of all, you need to think about others and loved ones, they definitely want to sleep for sure
Social networks steal a lot of free time, in order not to fall asleep, you can go to your page, the morning will come faster.
It is better to sleep at night, then with health everything will be in order and the mood is excellent. But, if you need to spend a sleepless night, then during the day you should sleep well, or go to rest earlier for a few hours