How to help yourself after a sleepless night – the Ministry of Health explains
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Night sirens and shelling and anxiety for themselves and loved ones added to Ukrainians’ sleepless nights.
How to help yourself after a sleepless night? What to do if you feel tired and broken after a sleepless night?
The Ministry of Health provides some basic advice:
Protein food
After a sleepless night, it is better to have breakfast with eggs, fish, meat or cheese. After all, protein food activates neurons that produce orexin – protein molecules that promote cheerfulness.
| Photo: Shot Prime/gettyimages |
For most people, it is enough to consume protein at the rate of 0.6-1 gram/kg of body weight.
And if you really want something sweet, then you should combine it with protein, for example, eat a sweet cheese casserole.
But remember – a healthy diet is a reasonable balance of proteins, fats and carbohydrates.
Coffee
After a sleepless night, hands reach for the coffee maker. One or two cups of coffee will really add energy, but it is better to refuse the third and subsequent ones.
But it is worth taking into account – coffee contains various compounds that affect the brain in different ways.
Caffeine is the most well-known of these memory-enhancing compounds. However, little is known about its psychological impact.
For example, some studies show that coffee can affect the cognitive performance of non-regular drinkers, but it has less of an effect on regular drinkers because they develop a tolerance to the drink.
Day sleep
It is worth taking a nap during the day for 20-30 minutes, but no more, otherwise you will feel sleepy and tired after waking up.
The best time for daytime sleep is between 12:00 and 14:00.
By the way, deep sleep lasts about 20-40 minutes. This is the most peaceful stage, when brain waves and heart rate slow down and blood pressure drops. During this phase of sleep, the bones are strengthened, the immune system is strengthened, and the brain prepares to absorb information.
A walk in the fresh air
Movement will stimulate brain activity, and the body will block the production of the sleep hormone melatonin.
Here are 8 reasons that will convince you to go for a walk in the morning.
An ordinary walk can be turned into an effective workout. To do this, you need to walk with the correct posture, increase the pace, change the terrain and add strength exercises.
The publication Healthista advises to “escape” from the city noise to the forest or at least the park. It can improve our health and life in general.
Self indulgence
After a sleepless night, don’t try to be 100% efficient.
If you are not able to perform complex tasks efficiently, postpone them until tomorrow, shorten your working day if possible.
If sleep problems (insomnia, frequent nighttime sleep interruptions, etc.) are of a long-term nature, contact your family doctor.
We will remind, experts explained how to combine air alarms and quality sleep.
Read also: “Air pollution could have contributed to the deaths of over half a million people in the EU in 2021 – study”
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