Sleep takes up about a third of our lives. If you live 90 years, you will spend about 30 of them in a dream. Agree, it sounds awesome. A lot has been written and said about the benefits and importance of sleep and wakefulness. And, despite numerous studies, neurologists, sociologists and anthropologists still have a lot of unresolved issues related to sleep.
Getting enough sleep and proper rest is very important for well-being, productive work and overall health. But today we will talk about something else. Sometimes there are situations when it is necessary to be alert all night. And it happens that you didn’t manage to get enough sleep at night for a number of reasons, but a difficult working day lies ahead.
What to do in such cases? We offer you 12 life hacks that will help you work productively without sleep. Of course, you should not constantly resort to such methods — try to get enough sleep and rest — but if you really need to, try it.
1. The whole truth about coffee
Coffee is probably the first thing that comes to mind when you need to cheer up. You can simply inhale the aroma of coffee beans — a strong and pleasant smell helps to activate brain activity, sets you up for productive work.
But coffee is no help if you need to remember large amounts of information. Caffeine, which accumulates in the blood, inhibits the areas of the brain responsible for memory and concentration. You will feel cheerful, but remembering something will be difficult.
2. Surround yourself with coolness
In a room with stale air, you should not expect productive work from yourself, especially if you want to sleep. Warm air envelops with pleasant fatigue, there is an irresistible desire to sleep.
To combat drowsiness, open the window wide. Ventilation is the fastest way to change the air in the room to cleaner and fresher.
If it’s too hot outside, turn on the fan. Coolness makes the brain cheer up and activate hidden resources for the normal functioning of all systems and organs.
A desktop model will do just fine. These fans are less powerful than the floor-standing varieties, but they can be placed almost anywhere. Position the unit so that fresh air flows in your direction.
Floor fan Ardesto FNT-R44X1W
Functions and equipment:
automatic shutdown, temperature sensor, display, timer 15 hours |
Number of speeds, pcs.:
If you have a ceiling fan installed, turn it on for a while. Due to the mixing of air, a feeling of coolness will appear in the room, which will not let you lose concentration.
Try chewing on a piece of ice — this will help you focus on doing the work, and thoughts about sleep will fade into the background.
3. Comfortable microclimate is the basis of productive work
If you often work at night, make sure that the room is fresh and cool.
To maintain a healthy microclimate in residential premises, the most appropriate solution would be to install a heat exchanger. This is a supply and exhaust unit that allows air exchange without heat loss.
Recuperators can operate 24/7, maintaining the set climatic parameters around the clock.
Fresh air intake and extractor fan operate independently of each other. That is, the air flows do not mix with each other.
Heat exchanger Prana 200G Wi-Fi
11–20, 21–35, 36–60, up to 10 |
Wall thickness from, mm:
Installation of an external grille:
from the premises |
Heat exchanger material:
Wall module diameter, mm:
Heat recovery efficiency, %:
4. Adjust the air humidity
It is very difficult to concentrate and feel cheerful if the room is damp or, conversely, too dry.
Optimum relative humidity is 40–60%. Only in such a microclimatic environment, the load on all organs and systems of the body will be minimal, and performance will be at the right level.
Very often in the autumn-winter period, the air in the premises becomes too dry due to the operating heating devices. A humidifier will help solve this problem.
5. How to use the conditioner?
By installing an air conditioner, you will once and for all solve the issue of a comfortable microclimate in the room. Modern units allow you to regulate not only air temperature, but also humidity.
In addition, you can choose a device with functions:
- air purification from dust and harmful microorganisms;
- air heating.
Air conditioner split system Cooper&Hunter Vital Inverter CH-S09FTXF-NG
Indoor unit type:
Heating power, kW:
Cooling power, kW:
Min. heating temperature, °C:
6. How will lighting help?
Bright light sends signals to the brain that sleep is still far away. In this way, you can “deceive” the brain, forcing it to believe that it is still day. Soft subdued light relaxes, promotes the production of melatonin — the hormone responsible for sleep.
If you have to work all night, don’t sit in the dark. Turn on the main light, table lamp. Make sure that bright light is directed to the workplace. Proper lighting contributes to the production of serotonin — the hormone of joy.
7. Breathing techniques
Breathing is a process that occurs without our special attention, participates in all life processes, affects well-being and physical activity. Try pranayama. This is one of the breath control techniques that is actively used in yoga. After breathing exercises, the mind clears up, vivacity and lightness in the body are felt.
Pranayama Kapalabhati (or in other words “fiery breath”) makes it possible to generate a powerful flow of energy and drive away sleep. The technique is performed as follows:
- take a comfortable position and focus on breathing;
- close your eyes and concentrate on the sensations inside your body;
- take a few quiet breaths through your nose;
- take a deep breath of clean air and exhale sharply so as to feel how the stomach “sticks” to the spine;
- inhalation should be as passive as possible, focus all attention on exhalation;
- on the last exhale, hold your breath.
If you feel that your eyes are sticking together, take 10 “fiery” exhalations and focus on the feeling of cheerfulness.
Air purifier Tion Breezer 3S Standard
from allergens, from viruses and bacteria, from gases and soot, from odors, from dust, from tobacco smoke, from animal hair |
8. Break Your Eating Habits
A full stomach sends signals to the brain that you need to rest. Therefore, if you have a sleepless night, give up dinner completely or limit yourself to a light snack. Remember that satiety occurs some time after eating. After heavy and fatty foods, lethargy and drowsiness will occur, but slight hunger will invigorate. Salt, sugar and fat are especially tiring. Therefore, fast food, sugary drinks, desserts, pastries are banned before a sleepless night. It is much more useful to have a snack with fruits, vegetables, you can eat a small piece of lean meat.
You can fool your brain with chewing gum. Chewing sends a signal to the brain that food will soon enter the stomach for digestion. Insulin will be released into the blood, which will give vigor energy.
9. Get some exercise
If you have to work at your computer all night, take breaks. Every 1.5–2 hours, take your eyes off the screen and do a few squats, you can jump or push up from the floor. Physical exercise accelerates the blood and saturates the cells with oxygen.
If possible, take a walk. 15 minutes in the fresh air will help to change the situation, switch attention and give a feeling of the desired cheerfulness.
10. Water procedures
Try washing your face with cold water and rinsing your palms and wrists. This will help sharply activate consciousness. Even if it was difficult to find optimal solutions, compare data and analyze information (perception was slow), the reaction to washing was almost instantaneous.
The speed of thought processes becomes lightning fast. However, such a mobilization of brain activity is of a one-time nature. For the same bright next flash of vivacity, it is necessary that a certain amount of time passes before the next washing.
Sink Cersanit Omega 65
furniture, wall |
Faucet hole location:
in the center |
Number of holes for the mixer, pcs.:
11. Surround yourself with music
To stay awake, turn on the music. The melody should be unfamiliar and annoying — in response to it, thought processes will start in the brain to recognize sounds, and you will not fall asleep.
Slow and pleasant music is not good. Listening to it, you will most likely fall into an even greater state of stupor. If colleagues are working nearby, put on headphones so as not to disturb anyone. You can move your legs and head to the beat — so you are more immersed in what is happening and distract from the thought of a cozy warm bed.
Contrary to the common misconception that loud noises drive away sleep, the music should be barely audible. Such background noise will not let you fall asleep and will invigorate, while loud music will take away a lot of psycho-emotional energy, interfering with your work.
12. Clean up your workspace
Take a look at what’s in your workplace. Clutter causes depression, so switch to a little cleaning. The sight of a clean and tidy table will certainly cheer you up and give you a boost of energy.
Refuse to work at the computer on the bed. Sit at the table, and the chair should not be soft and overly comfortable. The only thing you need to constantly monitor is posture. Keep your back straight.
Remember that constant lack of sleep adversely affects health. By refusing to take a good rest, you:
- Deteriorate cognitive functions (attention, memory, concentration).
- Weaken your immune system.
- Reduce work productivity.
- Become prone to bad habits (nicotine, caffeine addiction).
- Get an unhealthy appearance (bags under the eyes, puffiness, premature aging of the skin).
Our online store has a large selection of high-quality air conditioning equipment from well-known brands. Here you can choose and buy:
- air conditioner;
- air purifier;
- boiler (gas or electric);
Use the help of experts to choose the equipment — our managers will recommend products that will help solve the tasks.