Thursday, July 18, 2019

How to feel alert if you can't get all the sleep you need

Source Website: https://www.tnp.sg/lifestyle/health/how-feel-alert-if-you-cant-get-all-sleep-you-need
By Yuen Yi Ying, The New Paper, 15 July 2019 at 06:00 am


A child or work is preventing you from getting more sleep?
PHOTO: A child or work is preventing you from getting more sleep? We can be more alert and livelier.
TNP FILE PHOTO
https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkTAl0wwkoBAxq2UtHZRmi1gASwm0iRdPfn-GgGEZ8K7CMr159_adklORcHLKBe1Qks_1bpTcgJd8iSCGZK6hurbnxRs_vA82Hcyevv6DrdprKJKbx3t44hdQzyqZIHidrm0xEI3-L0mQ/s1600/NP_20190715_AWAKE15_4976393.jpg
https://www.tnp.sg/sites/default/files/styles/rl780/public/articles/2019/07/15/NP_20190715_AWAKE15_4976393.jpg?itok=DZy9Y_2J
https://www.tnp.sg/lifestyle/health/how-feel-alert-if-you-cant-get-all-sleep-you-need


Whether it's a child or work that's preventing you from getting more sleep, be more alert and livelier with these tips.

Avoid dehydration
Even being dehydrated by a little over 1 per cent can adversely affect your mood, energy and concentration, as well as give you headaches. Prevent this combination by getting enough to drink through the day, especially if you're working out.


Avoid dehydration
PHOTO: Avoid dehydration
Even being dehydrated by a little over 1 per cent can adversely affect your mood, energy and concentration, as well as give you headaches. Prevent this combination by getting enough to drink through the day, especially if you're working out.
Picture posted by Melissa Chu, The Startup on 16 January 2019
https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXLaCz_0IWOPZtHxy0m9VcPNTZ-J1oHIBEJ2ECDZlSV5VDmbCjkmJEektcwf5AOKoppEQN3T19vzSQUzvlC4cWOuxuipDbcqhRYgNtOCL3EF6a33th6Wp_Jj_7RcGn5_NBY108lWH3e2I/s1600/1+AZFXS9j9Ue4dlcXRzJ4TNg.jpeg
https://cdn-images-1.medium.com/max/800/1*AZFXS9j9Ue4dlcXRzJ4TNg.jpeg
https://medium.com/swlh/this-is-how-your-eating-and-drinking-habits-are-affecting-your-sleep-f69fc6c9761f


Do low-intensity exercises
According to a study by the University of Georgia in the US, you can boost energy levels by 20 per cent and chase away up to 65 per cent of drowsiness by just doing 20 minutes of low-intensity workouts three times a week. Try activities like yoga or stretching that feel really good, are low-impact and easy to do any time.


Do low-intensity exercises
PHOTO: Do low-intensity exercises
According to a study by the University of Georgia in the US, you can boost energy levels by 20 per cent and chase away up to 65 per cent of drowsiness by just doing 20 minutes of low-intensity workouts three times a week.
Picture posted by Florida Orthopaedic Institute
https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-3iwW6-fkNvzIYJsQipLkW3Cn2HYWTzYHsp2B5fa_ub9cLsyXemKx_ecbXxfrkeOMo1Tg9Ahs8iCz84xL07bO_rtSC9cpVnzLVGwXtWFnWZ2jhbQ5LZ1105RG3ZPsVjMF1BO0VFvOiBM/s1600/Low_Intensity_Exercise.png
Low_Intensity_Exercise.png
https://www.floridaortho.com/wp-content/uploads/2018/02/Spine-Booklet.pdf


Have a light lunch
Avoid that afternoon slump by eating a lighter lunch. To avoid cravings for large meals and greasy, heavy foods, make sure to have a good breakfast that will give you energy and keep you satisfied till your midday meal.


Have a light lunch
PHOTO: Have a light lunch
Avoid that afternoon slump by eating a lighter lunch. To avoid cravings for large meals and greasy, heavy foods, make sure to have a good breakfast.
Picture posted by SweetStar17, Manga & Anime / Digital Media / Vector, ©2017-2019 SweetStar17 - G.A.W : Lunch Break
https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEheC1p1_uoEc0eJWI3KAnN9HUv8_gUjyHkXWREgGU2NdFY5x-WRW2B8ZwmLBlgmncPhSwpu0INs2MnZQP4GUuPVZnlZ-nsOgrXle4BqIg9PgjFnj3WQjKQaVIBM085Yv9NX4qYsikK4vlE/s1600/db36x0v-33f1f240-d226-45da-8fbb-02845514175a.png
https://images-wixmp-ed30a86b8c4ca887773594c2.wixmp.com/f/f0e69ea5-f04c-4ef3-bcf5-dffcc51ad2c6/db36x0v-33f1f240-d226-45da-8fbb-02845514175a.png?token=eyJ0eXAiOiJKV1QiLCJhbGciOiJIUzI1NiJ9.eyJzdWIiOiJ1cm46YXBwOjdlMGQxODg5ODIyNjQzNzNhNWYwZDQxNWVhMGQyNmUwIiwiaXNzIjoidXJuOmFwcDo3ZTBkMTg4OTgyMjY0MzczYTVmMGQ0MTVlYTBkMjZlMCIsIm9iaiI6W1t7InBhdGgiOiJcL2ZcL2YwZTY5ZWE1LWYwNGMtNGVmMy1iY2Y1LWRmZmNjNTFhZDJjNlwvZGIzNngwdi0zM2YxZjI0MC1kMjI2LTQ1ZGEtOGZiYi0wMjg0NTUxNDE3NWEucG5nIn1dXSwiYXVkIjpbInVybjpzZXJ2aWNlOmZpbGUuZG93bmxvYWQiXX0.lMD4gRsGL3kQp7ha972j0lOVMXnTXfm0s9LZBg7trjU
https://www.deviantart.com/sweetstar17/art/G-A-W-Lunch-Break-670489519


Cut back on caffeine
Are you over-reliant on coffee to give you a kick in the morning? The blue tones of bright sunlight give you the same stimulating effect as caffeine, so don't moan about waking up early and step out into the sunshine instead. Slowly cut back on caffeinated drinks so you can recalibrate your body's natural energy levels. Doing so will also help you fall asleep more easily at night so you can get as much rest as possible.


Cut back on caffeine
PHOTO: Cut back on caffeine
Are you over-reliant on coffee to give you a kick in the morning? The blue tones of bright sunlight give you the same stimulating effect as caffeine. Slowly cut back on caffeinated drinks so you can recalibrate your body's natural energy levels.
Picture posted by Honor Whiteman on Tuesday, 26 September 2017
https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiW_L0cVrIS1K4-pudxfMCyhUYHh8-rrhFFLgya6gTs17zIP5aiqn_sl87sPR0TNTXeV3O3I3uwlukdyMSZbMNDvUv5I-ldLHYHLPx8vdb7RYO0_zEu0iZc9kdt_TE6lv49f6HsLySN2oQ/s1600/coffee-being-poured-into-a-cup.jpg
https://cdn1.medicalnewstoday.com/content/images/articles/319/319550/coffee-being-poured-into-a-cup.jpg
https://www.medicalnewstoday.com/articles/319550.php


Check your medication
If you have been feeling extra drowsy lately, check to see if any new medication you are taking might be the cause. On the other hand, stopping certain medications may cause your energy levels to dip as some pills contain stimulants. Check with your doctor to be sure.


Check your medication
PHOTO: Check your medication
If you have been feeling extra drowsy lately, check to see if any new medication you are taking might be the cause.
Picture saved by pinterest
https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDTdeeaqam8CmB1af7ghQA0w9Fg9iCoM4X57sZzbeMQskAGUB349TmwTU1mlckOKMrtPW88IMYK8NRqPyffKyvsp3epkHXNupmkFHWavKst4Pl1yhbxZtbl6l6rJGYpG-TRDQo-D4kz20/s1600/8759bdfa38468432bd6202c6ff5b1103.jpg
https://i.pinimg.com/originals/87/59/bd/8759bdfa38468432bd6202c6ff5b1103.jpg
https://www.pinterest.at/pin/157485318190471437/?lp=true


Have a cold shower
Nothing quite wakes you up like a blast of cold water. For best results, take your regular warm shower, but end with a zingy round of cold water so you don't get used to the cool temperature. Beauty buffs also claim that cold water makes your hair shinier and your skin feel more taut.


Have a cold shower
PHOTO: If we are troubled by worries preventing us from sleeping, we can cast our anxieties upon the love and sovereignty of God in the alleviation of such concerns.

"I lie down and sleep; I wake again, because the Lord sustains me." (Psalm 3:5).
Picture saved by Thanh Hai to Vietnamese long dress
https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHzbweRxIgTOuRjqaMKE4B0BY9OVvRlAzFmsz0nyJrjjfQP8n8xEEzUsYYPC_htNxBs9CcNVg11sFrDfmCxiAIHsKrrWbqtmvgtKceTahJlo_slQqXMRKaLzmWocTr3TEASX3sHnxpBPo/s1600/03b5bf9249e4eaf6cbd40dea66347e4f.jpg
https://i.pinimg.com/originals/03/b5/bf/03b5bf9249e4eaf6cbd40dea66347e4f.jpg
https://www.pinterest.at/pin/541557923938826842/
 

Satisfy us in the morning with your unfailing love, that we may sing for joy and be glad all our days.
Satisfy us in the morning with your unfailing love, that we may sing for joy and be glad all our days.
PHOTO: "Satisfy us in the morning with your unfailing love, that we may sing for joy and be glad all our days." (Psalm 90:14).
Picture posted by Skillofking on 29 Mat 2019
In the morning, LORD, you hear my voice; in the morning I lay my requests before you and wait expectantly.
In the morning, LORD, you hear my voice; in the morning I lay my requests before you and wait expectantly.
PHOTO: “In the morning, LORD, you hear my voice; in the morning I lay my requests before you and wait expectantly.” (Psalm 5:3).
Picture posted by Skillofking on 29 Mat 2019
gif file generated by Animated Images Effects Generator at http://www.webestools.com/animated-images-effect-generator-effects-gif-images-picture-blog-gif-fx-images-animated-effect.html
https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEib3zr94DkFgE2EM1kVwlfoV_koXRcyQVW071PSQ5u7HvbUMcGf326ChL9Ed2iunp5BaR6bBIFoHsUdW2aX41W5fl2q0v1jXV8kz1z1H51YJ_Wt-nMHuVwgAqBM82y3bIPX9TYcqSvhKTA/s1600/c820399ade59c74ac0d41594d5b3cfb8.jpg
https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhuJDk2IPkc4bnjT_XgSjySSAZXOzkvjXObSqHtOobPsqQFmhn4HWAbP15uiSnKE0TfaKOy3jxLj4LE_4kw5vJsFd7dZ6mhsCrw_dIw6fjlNJLR_EfZZr3Fx9DN86c12ZxouRclQOE2XgI/s1600/c820399ade59c74ac0d41594d5b3cfb8.gif
https://i.pinimg.com/originals/c8/20/39/c820399ade59c74ac0d41594d5b3cfb8.jpg
https://www.skillofking.com/image-article/560064903654146373/vietnamese-long-dress-ao-dai-nguyenkp/
 

Let the morning bring me word of your unfailing love, for I have put my trust in you.
Let the morning bring me word of your unfailing love, for I have put my trust in you.
PHOTO: "Let the morning bring me word of your unfailing love, for I have put my trust in you. Show me the way I should go, for to you I entrust my life." (Psalm 143:8)

"The sleep of a laborer is sweet, whether they eat little or much, but as for the rich, their abundance permits them no sleep." (Ecclesiastes 5:12).
Picture saved from Lao Y
gif file generated by Animated Images Effects Generator at http://www.webestools.com/animated-images-effect-generator-effects-gif-images-picture-blog-gif-fx-images-animated-effect.html
https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjky2J0vwTlM6r-eKthaaPzKgTgikiLybQ7g9HkOQcnnpDklgQIR4s-2QF0EljzqqH69_pWG68y-r_AT96SK0WkU5YUyHgexpl5Io0p5RlEhGBte2g_RI8F3z-LJjam_XG6j0DVanSszP4/s1600/83ba5b74e2498888d55ac73801dae289.jpg
https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQ9rGDNio1h26QOW1B6x9yPIJ8NVh9VBgcckdam6HMH7RPmAMabNeP82BpqxUcXWTE1fqaPk0YJUcexOtLwg-c2P-SiJE_aO29Gf54JY8qVW5Kn3A20K75cQs-N7iToH9QUHEb3EE3uiY/s1600/83ba5b74e2498888d55ac73801dae289.gif
https://i.pinimg.com/originals/83/ba/5b/83ba5b74e2498888d55ac73801dae289.jpg
https://www.pinterest.com.mx/pin/491947959291915648/?lp=true
 

His pleasure is not in the strength of the horse, nor his delight in the legs of the warrior; the Lord delights in those who fear him, who put their hope in his unfailing love.
His pleasure is not in the strength of the horse, nor his delight in the legs of the warrior; the Lord delights in those who fear him, who put their hope in his unfailing love.
PHOTO: "His pleasure is not in the strength of the horse, nor his delight in the legs of the warrior; the Lord delights in those who fear him, who put their hope in his unfailing love." (Psalm 147:10-11).

"When you lie down, you will not be afraid; when you lie down, your sleep will be sweet." (Proverbs 3:24).

"In peace I will lie down and sleep, for you alone, Lord, make me dwell in safety." (Psalm 4:8).
Picture posted by fbtag.net
gif file generated by Animated Images Effects Generator at http://www.webestools.com/animated-images-effect-generator-effects-gif-images-picture-blog-gif-fx-images-animated-effect.html
https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgSquWrsjcSJb3CGoOGxFqsf6AWhbLapEGwOLahqjdYhx1a8HpfZChXKOi5u2kAO0Zo4BS3mUXFwkEg2Wwy0z1tVYjPjutaPkeHJKqk9f0xFomGIetAwZqS4k18grR0BXJec39gjRVG3d0/s1600/38929287795_1b68b5315a_k.jpg
https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCT0orf11dgj8sVjlf_1pTpUo2Jolwvh6_kg671XcFxrJXGKdBoIYkwvI17w1cs0poPxMKo1iAXMJFUhdpUjDTRnJYq-H-cioYft5X_wFsZR5lAjingqZkul35ylSRS3nb0GaqWjKfGm4/s1600/38929287795_1b68b5315a_k.gif
https://farm5.staticflickr.com/4671/38929287795_1b68b5315a_k.jpg
https://fbtag.net/d/281087-18-plus-yem-moi/5

By Yuen Yi Ying, The New Paper, 15 July 2019 at 06:00 am
This article was first published in Shape (www.shape.com.sg)
Get The New Paper on your phone with the free TNP app. Download from the Apple App Store or Google Play Store now



Reference
[1] Yuen Yi Ying, The New Paper, How to feel alert if you can't get all the sleep you need, posted on 15 July 2019 at 06:00 am, https://www.tnp.sg/lifestyle/health/how-feel-alert-if-you-cant-get-all-sleep-you-need


Links


New International Version (NIV), Holy Bible, New International Version®, NIV® Copyright ©1973, 1978, 1984, 2011 by Biblica, Inc.® Used by permission. All rights reserved worldwide.

Posted by at
Labels: , , , , , , , , , ,