For some people with circadian rhythm disorders or seasonal affective disorder (SAD), being outside and exposed to natural light at the right time can increase alertness. How to stay awake when lack of sleep effectively. Especially early morning light will help reset the biological clock, notify the brain to wake up when needed, and keep the biological clock working properly so that you can sleep on time and get enough sleep at night. Because, the body's biological clock depends on exposure to natural conditions, the most important of which is light. In addition, daylight can also help you sleep better at night. So try to spend at least 30 minutes a day in the sun. Studies show that exposure to sunlight triggers the brain to release the mood-enhancing hormone serotonin, while reducing excess production of the hormone melatonin that makes you feel sleepy. If you don't know how to keep your mind awake, try going outside and exposing yourself to natural light and breathing in fresh air. 2.4 Exposure to light and fresh air Ambient factors greatly affect the ability to stay awake. So shifting your focus to tackling new tasks can keep you more alert and allow you to get more done in less time. Trying to concentrate for a long time can tire you out. Especially after lunch, you may feel more tired and then resting for a few minutes is very important to help you have more energy to work in the afternoon.ΔΆ.3 Change, break down tasks at work At work, if you can't find a way to stay awake from lack of sleep, change the activities that need to be done, for example breaking large projects into small tasks. To increase concentration and alertness, take a short break for about 5 minutes, then return to work. 2.2 Pay Attention to Breaks In fact, the quality of your work is likely to suffer, and you'll be more likely to make mistakes if you don't take a break for a few minutes. If the reason you are not getting enough sleep is an underlying sleep disorder, you should see your doctor for examination and treatment advice. So, the way to stay awake when sleep deprived during the day is to try to get a good night's sleep. Not getting enough sleep is the most common cause of sleepiness. Instead, try a hot bath or listen to soft music to help you sleep better. Before going to bed, avoid using the computer screen, TV, phone. Try to sleep for a minimum of 6-7 hours and a maximum of 8 hours per night. files/docs/public/sleep/healthy_sleep.2.1 Try to get a good night's sleep To ensure another energetic day, make your sleep a priority, keeping a regular bedtime and wake-up schedule. Effects of acute sleep deprivation resulting from night shift work on young doctors. Effects of napping on sleepiness and sleep-related performance deficits in night-shift workers: A systematic review. Efficacy of bright light and sleep/darkness scheduling in alleviating circadian maladaptation to night work. cdc.gov/features/dsdrowsydriving/index.html education/pages/Factsheet_CircadianRhythms.aspx Caffeine for the sustainment of mental task performance: Formulations for military operations.You can learn more about how we ensure our content is accurate and current by reading our editorial policy. Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations.
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