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Wednesday, 12 June 2013

How to "remove" the day after a bad night

Πώς να «βγάλετε» τη μέρα μετά από μια κακή νύχτα

Happens to the largest ... sleepyhead: a family problem, a stifling period, causing excessive stress peaks in the evening and makes it impossible to sleep, so spend the night looking at the clock to roll slowly until dawn.

The question is how they manage to 'make' sleepless the next day. Leading American experts have some helpful tips.

1. Sip coffee, but in moderation. Caffeine can help the body when you need a shot "injection" of energy, but you should not overdo it, says Associate professor Dr. Joyce Gouolslempen from the Sleep Disorders Center School of Medicine New York University (NYU).

As he explains, two cups of coffee they offer almost all the energy that one can expect from the coffee. Larger quantities can not provide additional benefit, especially if someone already accustomed to consume daily many caffeinated beverages, as Dr. Jeffrey Ntarmer, chief doctor at Fusion Sleep Center in Atlanta.

This is partly due to the brain's chemistry: where we lack of sleep throughout the daytime accumulate in brain hormones sleep - and this process can not be blocked by caffeine.

What kind of coffee should drink? Dr. Michael Bray, a psychologist specializing in sleep medicine who is called "Dr. Sleep» (SleepDoctor) in the U.S., says that black coffee is the best choice. Alternatively you can drink black or green tea, recommends, adding that after 4 pm Try not to consume caffeine to narrow down the possibilities to spend a second sleepless night.

2. Do not build on sweets. When we lack sleep, the natural impulse is to eat plenty of sweets, because sugar provides instant energy. But experts say that the action is very short, while the high fat and calorie foods overwhelm the body and intensify drowsiness.

Dr. Ntarmer is to eat little and often, and instead of sweets propose good quality proteins and fats (such as nuts and lean meat) and whole grain carbohydrates (eg bread, cereals, pasta, whole wheat) versus treated ( white bread, cereals classic, white rice).

As he explains, the whole grain carbohydrates provide steady brain the "nourishment", ie sugars, and processed causing 'explosion' sugar and after a sharp decline in levels that overwhelm the body.

What do practically all this? Dr. Ntarmer recommends for breakfast boiled eggs, plain yogurt and fruit (to satisfy the craving for sweet). For lunch and dinner try a salad with grilled chicken, fish or lean meat. For accompanying and snacks, choose wholegrain carbohydrates or a few nuts.

Three. Take breaks. To be able to concentrate your attention after the vigil, Dr. Ntarmer recommends frequent small breaks, during which you will make short walks outside the office or home, because the movement stimulates alertness.

It is also good to do a "siesta": if you have time midday sleep to 25 minutes maximum, to increase your energy. If you sleep more, she will most likely intensify the drowsiness you.

Dr Bray reckons with 25 minutes sleep at noon, will "hold" at least another four hours in good condition.

4. Simplify as you can each day. Because not perform well when we are tired, after a vigil experts recommend to "lighten" the work our load as much as possible because stress us exhausted even faster.

It is also good not to take this day serious decisions, says Dr. Bray.

5. Do not drive if you do not first have a siesta. Because sleepiness at the wheel is too dangerous, or do not drive at all or to arrange to make a power nap of 15-20 minutes before sitting down in the driver's seat, is Dr. Gouolslempen.

Particularly careful you should be if necessary to drive early in the afternoon, he adds, because most people naturally feel a fatigue at around 01.02 pm - Let alone when and insomnia.

6. Too Do not sleep at night. Towards the end of the day, you may be tempted to go to bed early so you sleep more than you're used and make up for lost sleep.

Dr Gouolslempen, however, says that if you get to bed much earlier than they're used, might jeopardize further your biological clock, which has already suffered from insomnia. The recommendation is to get to sleep later than one hour earlier than usual.

If you still do not fall asleep, Dr. Bray is to count backwards from 300 using multiples of three. As he says, the difficult mathematics prevent us to think anything else, but to keep our eyes open.

Source: NEWS


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