Content

• To step
• Method 1 of 3: Dealing with a lack of sleep
• Method 2 of 3: Stay awake during the day
• Method 3 of 3: Get through your workday

Some people are born with a gene called hDEC2 that allows them to function with about 6.25 hours of sleep. These "short sleepers" need a much shorter sleep cycle than most other people, and get through the day just fine without yawning or falling asleep. But for most of us, 4 hours of sleep is a real challenge. A bad night's sleep followed by a long day at work or school can leave you exhausted and unprepared for the things you are going through. With the right coping mechanisms, you can get through the day without falling asleep at your desk.

To step

Method 1 of 3: Dealing with a lack of sleep

1. Exercise to wake up. Get your body moving by doing at least two to three refresher exercises. Go for a short run, walk, jog, or do some simple stretching exercises. Exercise raises your body temperature and releases hormones and endorphins in your body, which in turn give you more energy.
   • Do a fan stretch for your upper body. Lie on your back with your arms outstretched by your sides and your palms facing up. Bring your knees to your chest and roll to your right side. Your knees should be on top of each other and your hips should be straight above each other.
   • Turn your head to the left. Try to hit the floor with both shoulders. Swing your left palm in a 180 degree arc across your chest to touch your right palm. Follow your arm with your head. Then you slowly reverse the movement.
   • Repeat this stretch 10 times, then switch sides and repeat.
   • Do light crunches. Lie on your back and bend your knees. Keep your feet planted on the ground. Press your palms against the floor near your hips. Tighten your abs and lift both shoulder blades off the floor.
   • Hold the crunch for one full breath and then lower yourself. Repeat this movement 10 to 15 times. Make sure to take a full breath with each crunch.
   • Do standard squats. Stand with your feet hip-width apart with your toes forward. Keep your arms straight in front of you, palms facing each other. Keep your weight above your heels and lower your knees and back, as if you were sitting in a chair.
   • Make sure your knees don't get past your toes. Hold this squat for one full breath and then return to the starting position. Repeat this movement 5 to 10 times.
2. Take a shower to wake up. At the end of your regular shower, do a quick wake up trick. Turn the tap to very cold water for 30 seconds, then very hot water for 30 seconds, and then very cold water again for 30 seconds. These 90 seconds in the shower can leave you feeling refreshed and energized all day long.
3. Eat something to give you an energy boost. Avoid heavy carbohydrates such as pasta or bread as it takes your body a long time to digest them, which can lead to drowsiness. Also avoid foods high in artificial sugars, such as sweets, cakes, or soft drinks, as this will cause your blood sugar to spike, followed by a sugar dip and a lack of energy. Instead, opt for foods that increase your blood sugar and provide you with energy throughout the day.
   • A handful of raw almonds is a good pick-me-up, as it is full of vitamin E and magnesium. They are also high in protein to provide you with energy throughout the day.
   • A bowl of Greek yogurt is full of protein, but has less lactose and carbohydrates than regular yogurt. It makes you feel full for a long time, without slowing you down or making you tired.
   • Popcorn is a good office snack as it is a good source of carbohydrates and low in calories, especially when it is not fat.
   • Choose a salad full of green vegetables, such as spinach or kale, to boost your iron levels. This will make you more alert and improve your concentration.
4. Drink coffee occasionally during the day. Drinking a cup of coffee can help fight fatigue and make you more alert. Drink a cup of coffee every four hours to stay awake.
   • You can also use other sources of caffeine, such as dark chocolate. The darker the chocolate, the less sugar and the more it can provide you with energy. Take small pieces of dark chocolate (with no added sugar) throughout the day to stay awake and alert.
5. Take a nap for 10 to 30 minutes. Find a quiet room and take a short nap, no longer than 30 minutes. This will keep you from feeling drowsy, which can happen after a nap longer than 30 minutes. In addition, naps shorter than 30 minutes will not disrupt your sleep schedule, so you get enough sleep at night.
   • Set an alarm for 30 minutes so your nap doesn't turn into an hour's siesta.

Method 2 of 3: Stay awake during the day

1. Listen to happy music. It is better not to play relaxed or soothing music, such as classical or quiet jazz. Rather choose the latest pop song or dance mix that you will tap along with the music and that can keep you alert. Search for a happy mix online (some can go on for hours) and listen to it with your headphones.
2. Have a protein snack. Protein stimulates a neurotransmitter in your brain called orexin. Orexin controls arousal, alertness and appetite in your body. Taking protein snacks throughout the day will stimulate your brain and keep your body awake and alert.
   • Opt for healthy protein snacks such as a handful of almonds, peanuts or cashews. Rice crackers, cheese, and sliced ​​turkey and ham is also a more filling protein snack.
   • Fiber-rich fruits such as apples and those with natural sugars, such as oranges, are also good snacks to keep you awake and alert.
3. Turn on more lights. Light keeps your melatonin levels low (which would otherwise cause drowsiness) to keep your eyes open despite your lack of sleep. Choose a combination between a clear ceiling lamp with a small desk lamp.
4. Take a short walk or stretch every 30 minutes. Doing a few light exercises every 30 minutes keeps your body and mind active, especially if you've been sitting at a desk at a computer. Stroll to a nearby park or walk around the block. Heavier exercises, such as running or short sprints, also provide enough hormones and prevent you from falling asleep during the day.

Method 3 of 3: Get through your workday

1. If possible, change your schedule. Instead of wanting to do all your tasks for the day at once, adjust your schedule so that you do more important appointments at the start of your day. If you are sleep deprived, you will likely try to maintain a higher energy level throughout the morning and experience a burnout at the end of the day. Make a schedule in which you prioritize the important tasks, while still having enough energy.
   • If you can't reorganize your schedule, schedule a nap or a caffeine break between meetings or tasks so you can stay awake and alert.
2. Delegate your tasks for the day. If you have other employees or colleagues who can sympathize with your lack of sleep, try to delegate some of your responsibilities for the day. Explain your situation and agree that you will help in turn with a project or task of the other. This will allow you to control any stress or anxiety caused by the lack of sleep and focus on just one or two tasks for the day.
3. Interrupt your normal routine. If you're experiencing a dip, it can help to switch to an activity that you enjoy or feel more relaxed about. Working all day will likely make you more tired and sleepy. Instead, take a short walk or take a coffee break with a colleague. Taking your mind off the normal routine for a while will keep you alert and ready to tackle the rest of your day.
4. Actively interact with your colleagues during meetings or with your classmates in class. If you are about to fall asleep during a meeting or class, get active. Ask colleagues or clients questions, raise your hand during class, and try to stay involved in the conversation. Having a lively discussion will help you stay alert and activate your brain.
   • If you plan to deliver a PowerPoint presentation of 50 slides in a meeting, try to involve your colleagues in the presentation. Otherwise, you may end up just lulling yourself and those in attendance to sleep with a dry meeting just staring at slides.