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Sleep Disorders

17 May 2019

Never slept a wink? Here’s how to get through the day

How will you possibly get through the eight-hour work day ahead of you? Here are a few tips.

There’s nothing worse than waking up groggy in the morning.

And no – we don’t mean those Monday mornings where you’re absolutely dreading going to work.

We’re talking about the days it feels as if your alarm clock went off two seconds after you set it. Because whatever it is you woke up from, it definitely wasn’t a full night’s rest.

How will you possibly get through the eight-hour work day ahead of you?

Here are a few tips:

Don’t start the day with coffee

Contrary to popular belief, a strong cuppa first thing in the morning won’t give you that much-needed energy boost.

The sluggish feeling you have waking up in the morning will lift after a shower and breakfast, Manchester-based Dr Sandi Mann told The Mirror.

“Save your morning coffee for between 10-11am to get you going when you start to slump. It can take 20 to 30 minutes for caffeine to kick in but it should give you an extra boost.”

Get outside – without sunglasses

Surround yourself with as much natural light as possible and you’ll feel more alert, Sean Drummond, a psychiatrist at the Laboratory of Sleep and Behavioural Neuroscience at the University of California explains.

“First thing in the morning is one of the most important times. It boosts alertness, ups your body temperature and resets your circadian rhythms.”

But don’t wear sunglasses.

“If you wear your sunglasses, the right frequency of sunlight can’t get into your eyes,” Drummond says. This means you won’t get as much of the cognitive boost as you could.

Stay away from sugar

Sugar will give you energy, yes, but it won’t last and you’ll just end up crashing later, says Michael Breus, who writes WebMD’s sleep blog.

Instead, eat protein-rich foods like nuts and lean meats and avoid large meals.

Chew some minty gum

In 2012 British researchers discovered chewing gum combats daytime sleepiness. The report found that physiological and self-rated measures of alertness were improved by chewing gum. Mint flavour is said to be the most arousing, The Mirror writes.

Have some downtime

Take 10 or 20 minutes to unwind. This doesn’t necessarily mean you should take a nap but close your eyes and allow your thoughts to drift. This should revitalise your mind.

SOURCES: The MirrorWebMDThe Cut

 

 

 

Ask the Expert

Sleep disorders expert

Dr Alison Bentley is a general practitioner who has consulted in sleep medicine and sleep disorders, in both adults and children of all ages, for almost 30 years. She also researches and publishes on a number of sleep-related topics both in formal research journals and lay publications including as editor of Sleep Matters, an educational newsletter on sleep disorders for doctors.

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