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A large meal before bed, too much on your mind, or a crying baby that keeps you awake all night: sometimes it is simply impossible to get enough sleep. In the morning, we feel wiped out<\/span> and sleep-deprived, <\/span>and the thought of a day full of work, meetings, and errands <\/span>may make<\/span> us break into a cold sweat.<\/span><\/p>\n But before you break into that cold sweat, let\u2019s learn about what sleep deprivation is and how you can still get through the day when you haven\u2019t gotten enough sleep.<\/span><\/p>\n Sleep deprivation occurs when your body doesn\u2019t get enough sleep, specifically speaking in time and quality. For adults, it is recommended to get anywhere from seven to nine hours of sleep every night to avoid feeling tired the next day.<\/span>(1,2)<\/sup><\/p>\n How long you go without getting proper sleep can lead to other forms of sleep deprivation, such as acute sleep deprivation or chronic sleep deprivation.<\/span><\/p>\n Acute sleep deprivation refers to a reduction of sleep for a short period of time, usually just a few days. But if you are constantly not making or having time to sleep seven to nine hours every night, this can lead to chronic sleep deprivation.\u00a0<\/span><\/p>\n Chronic sleep deprivation, also known as long-term sleep deprivation, is when a person does not get enough sleep for three months or longer.<\/span><\/p>\n <\/span><\/p>\n Besides counting the number of hours of sleep you get every night, there are other ways your body will let you know it\u2019s not getting enough sleep. The most common symptoms of sleep deprivation are drowsiness, inability to concentrate, and mood changes.\u00a0<\/span><\/p>\n But the less sleep you get, the more symptoms you may encounter. Other common lack of sleep symptoms you may experience are:<\/span><\/p>\n You should always listen to your body and acknowledge your symptoms, and if you suffer from a constant lack of sleep, it may be time to consult a healthcare professional.<\/span><\/p>\n But if you just had one sleepless night and need to get through the day, <\/span>here are six tips (besides the classic uppers like coffee) to boost your energy when you lack sleep.<\/strong><\/p>\n 1. Keep your body hydrated<\/p>\n If you feel exhausted<\/span> in the morning, it\u2019s time to hydrate! When our body is dehydrated, we feel even more tired. Always drink a large glass of lukewarm water with a squeeze of lemon juice in the morning. You\u2019ll see how it really boosts your energy.<\/span><\/p>\n Do you know how much water you should drink every day? Enter your data now and find out about your liquid requirement:<\/span><\/p>\n<\/div>\n<\/div>\n 2. Take a cold shower<\/p>\n Another recommendation to start the day right is to<\/span> take a cold or contrast shower<\/span> (alternating between hot and cold water) <\/span>to<\/span> stimulate your circulation. <\/span>Increased circulation requires higher oxygenation levels in the body, which help wake up your brain.<\/span>\u00a0<\/span><\/p>\n If you don\u2019t have access to a shower, <\/span>you can <\/span>also<\/span> splash some cold water on your face or put a cool, wet cloth on your neck <\/span>for a similar effect<\/span>.<\/span><\/p>\n Tip:<\/p>\n After your shower (or throughout the day), rub some peppermint essential oil on your palms, make your hands into a little \u201ctent\u201d and take a few deep breaths. You can massage the rest of the peppermint oil into your neck or wrists for a guaranteed energy boost!<\/p>\n<\/div>\n \u00a0<\/p>\n<\/div>\n<\/div>\n 3. Movement and light help wake you up<\/p>\n Even if you feel <\/span>completely<\/span> exhausted after a short night\u2019s sleep, it\u2019s important that you<\/span> move enough<\/span>:\u00a0<\/span><\/p>\n Movement<\/span> will help wake you up.\u00a0<\/span><\/p>\n Being exposed to enough sunlight can also help<\/span>: light helps block the production of the sleep hormone melatonin. <\/span>While indoors, you can<\/span> make sure that your workspace is well-lit with a good desk lamp or <\/span>open the blinds to let the sunlight in.<\/span>(3)<\/sup><\/p>\n<\/div>\n<\/div>\n 4. Eat the right foods<\/p>\n Naturally, it\u2019s tempting to drink tons of coffee when you haven\u2019t had enough sleep<\/span>;<\/span> just<\/span> be careful not to have too much. <\/span>After all, caffeine has a \u201ccrash\u201d effect once the energy boost has worn off, and too much of<\/span> it can also make you restless and edgy.<\/span><\/p>\n On <\/span>days when you don\u2019t get enough sleep, grab<\/span> a refreshing piece of fruit, <\/span>drink plenty of water<\/span>, or<\/span> opt for <\/span>foods rich in protein<\/span>. <\/span>Foods like almonds or cashews, yogurt, chicken, or fish are just a few of the things that can give your body some of that much needed energy.\u00a0<\/span><\/p>\n It\u2019s important to avoid<\/span> large meals that force your body to use a lot of energy for digestion. Fast food like burgers and fries or meals high in carbs should be a <\/span>no-go<\/span> for you on days like this.<\/span><\/p>\n Did you know\u2026<\/span><\/p>\n \u2026that chewing gum helps relieve sleepiness? This was the conclusion of a US study on the effect of chewing gum on alertness<\/span>.<\/span>(4)<\/sup><\/p>\n<\/div>\n<\/div>\n 5. Recharge with a power nap<\/p>\n Perhaps you could<\/span> take a power nap<\/span> during your lunch break. <\/span>Studies have shown that a<\/span> short nap during the day<\/span> helps to recharge your <\/span>batteries<\/span>. Make sure you don\u2019t rest longer than 20 minutes<\/span>; otherwise, <\/span>you will be even more tired than before.<\/span>(5)<\/sup><\/p>\n<\/div>\n<\/div>\n 6. Add variety to your day<\/p>\n When you haven\u2019t had enough sleep, you may <\/span>not be able to concentrate or feel<\/span> very productive the next day. So if you can, do things that are easy to manage and don\u2019t require too much thought.<\/span><\/p>\n If you still have important tasks to handle that require your attention, it\u2019s a good idea to try and break one big task into smaller, more manageable tasks. Concentrating for a shorter amount of time is easier and could still help you finish the tasks you need to get done.<\/span><\/p>\n<\/div>\n<\/div>\n Although missing a few hours of sleep now and then can be normal, don\u2019t forget to check in with yourself and listen to your body if you experience lack of sleep symptoms. With our six natural ways to stay awake, you can find short-term relief to make you feel more energized, but <\/span>the best way to treat sleep deprivation is by getting enough sleep every night.<\/strong><\/p>\n ***<\/p>\n<\/div>\nWhat Is Sleep Deprivation?<\/span>\u00a0<\/span><\/h2>\n
How Do You Know if You\u2019re Sleep-Deprived?<\/span><\/h2>\n
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What to Do When You Didn\u2019t Get Enough Sleep<\/h3>\n
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In A Nutshell: Try to Get Enough Sleep<\/span><\/h2>\n