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.
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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
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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.
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Low_Intensity_Exercise.png
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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.
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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
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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.
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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).
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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
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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).
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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).
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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)
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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


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