How Can I Sleep To Avoid Fatigue Next Morning?
May 17, 2022
In the morning, I can't get up no matter how the alarm clock rings; I'm still very tired when I get up; I yawn a lot after lunch, and I can't concentrate. The body seems to be tired all the time when it needs a boost.
Maintaining a stable routine and letting your daily activities match your body's natural rhythm can effectively improve this situation.
"Maintaining the stability of the biological clock will make work more efficient," if one should sleep or not, alertness and responsiveness will be reduced, which naturally affects work efficiency.
Experts pointed out that studies have found that if you get up two hours late for two consecutive days on weekends, melatonin will be activated more than 30 minutes later on Sunday night. Melatonin is related to sleep, and when the brain secretes it, it will trigger the feeling of sleepiness. If the secretion of melatonin is delayed, it will end later, affecting the spirit of the next day.
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The body is still resting when it should be up, This is the importance of stability (the biological clock)."
More importantly, most of the body functions are related to the daily routine, from cardiovascular function, endocrine, etc., to change with the routine. "Irregular work and rest will change physiological functions and make it impossible to respond to the outside world in real-time,"
Work according to the energy plan of the body
Under the condition of stable circadian rhythm, the average person's energy peaks from 9:00 to 10:00 in the morning and from 8:00 to 10:00 in the evening, and work is more efficient; while in the middle of the night, after lunch, and at 4 or 5 o’clock in the afternoon, energy is at its peak. low. If possible, you can get twice the result with half the effort by arranging your daily routine according to your body's natural rhythm.
1. Establish a steady pace of life for anti physical fatigue
Stable work and rest are the first principles. Go to bed and wake up at the same time as possible. Avoid staying in bed in the morning, and sleep a little later on holidays, but don't overdo it.
2. A lunch break can help restore energy for anti physical fatigue
After lunch, you can rest for 20 to 30 minutes, but not more than 30 minutes, and don't go to bed after three o'clock, which will affect your sleep at night. During the lunch break, you can lean on a chair, support your back and head, and rest your head with a U-shaped pillow; if you can't sleep, you can close your eyes and rest for a while.
3. Cooperate with the body energy planning work for anti physical fatigue
Experts suggested that under the condition of regular work and rest, observe and record which time point is the best for work efficiency. Next, divide the time into three equal parts, and save the most important time for the most important things, such as meeting with customers; the second-best time is reserved for yourself, such as processing documents and data; the third block is Empty, in case of emergency arrangements.
If you really have to do work that requires you to concentrate at a low energy point, Huang Weixin suggested that you can boost your spirits by drinking coffee, adjusting the indoor environment, and letting yourself get more light; Continue to meet and wait, Wu Mingling suggested that you can add fruits and snacks.
4. Minimize the harm of staying up late to work for anti physical fatigue
If you have to stay up late to work, experts recommend: avoiding staying up late for a long time; during the process of staying up late to work, arrange short breaks as much as possible; people who work night shifts must have sufficient light.
The next day should try to minimize the damage caused by staying up late. After staying up late, don't make up for a long sleep the next morning, or you may not be able to fall asleep at night, but it will become a vicious cycle; experts recommend not to make up for sleep. If you are really tired and wake up late, do not exceed two hours, and do not continuously Wake up late for two days; after staying up late, you can take a 30-minute nap during the day, or you can consider going to bed earlier at night (but not too early), and the key is to get up at a regular time.
5. Shift work should be regular for anti physical fatigue
Shift workers struggle to keep up with their normal biological clocks. Wu Mingling reminded me that if you want to apply for shift work, it is best to do a health check before employment. For example, people with epilepsy, diabetes, hyperthyroidism, and mental illness are not suitable for shift work.
When arranging shifts, the shifts should be regular, preferably in the order of day shifts, small nights, and big nights, and do not change shifts frequently. Night shifts should not exceed eight hours, and it is best to change each shift at least once a week. That is, there are two days of rest between each shift. During the rest time, you can try to adjust to The rules of life in the next class.
6. Timely light, supplement protein; avoid stress for anti physical fatigue
Experts suggested that eating more protein during the day can be converted into adrenaline and dopamine, which makes people energetic, otherwise, it should be avoided at night. And light is also helpful for boosting the spirit. Wu Jiashuo suggested looking at the sun after getting up to let the body know that the day has begun.
In addition, stress will also reduce the mood and make people easily fatigued. It is also a way to avoid fatigue.
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