Why is night work dangerous? Excessive daytime sleepiness and how to deal with it.

Stimulate your feelings. This is the easiest way to stay awake. There are many methods to keep your ears, eyes and even your nose active and mobile. The more body parts involved in the movement, the less likely you are to fall asleep. Here are some ways:

Turn on as many lights as possible. If you have no control over the light source, sit or stand as close to the light as possible.
Grab some candy or gum to keep your mouth moving.
Inhale peppermint oil to awaken your sense of smell.
If possible, listen to music such as jazz, hip-hop, or light rock. Choose something active but not annoying.
If your eyes hurt, take a break from work, look at the wall or look out the window.

Move. In addition to stimulating sensations, you can “trick” the body into moving. Walk a little, rub your earlobes, rub your hands - this will make you feel more active. Here are some more tips:

wash your face cold water. Try not to close your eyes, but be careful not to hurt them.
Rub your earlobes lightly.
Pinch yourself (on the forearm or under the knee).
Squeeze the brushes into a fist and unclench. Repeat 10 times.
Tap your feet lightly.
Stretch, stretch your arms and legs.
Roll your shoulders.
Go outside, get some fresh air.

Be active. You don't have to run a marathon to stay active. Even a couple of physical exercises will wake up your body. There are many ways to increase your activity level, even if you're at school or work, and even a few minutes of exercise can make a big difference in your body's condition. Physical exercise give your body a sign that it's not time to go to sleep. Here's what else you can do:

Walk as much as possible. If you're at work, take a longer path to get to the break room, or take a coffee down the street. If you're at school, just lengthen your walk to the next office or walk around the school before you go out for a snack.
Instead of calling the elevator, walk. This will give you more energy than waiting near the elevator, unless you're going to the fiftieth floor, of course. This will increase your heart rate and make you feel more active.
Set aside time for a 10-minute walk.
Even if you can’t do the exercises here and now, let the exercises become a habit for you, at least half an hour a day. Daily exercise has been proven to increase energy levels and keep you active.

Watch your nutrition. Proper nutrition will help raise the level of activity, fill you with energy, “supply you with fuel” for a couple of hours. If you don't eat well, you may feel lethargic, slow, and even more tired than you would if you hadn't eaten much. Here are some tips on how to eat right to be active and not tired:

Work mentally. Even if your body is awake, you won't get very far if your brain is constantly shutting down. To keep the brain active, you need to constantly think about something, keep up a conversation or listen to a teacher's story. Here's what you can do to keep your brain working:

If you are in class, try to concentrate. Write down everything the teacher says and reread it so you don't lose your attention. Raise your hand and answer the questions. If you don't understand something, ask. You will not be able to fall asleep in the middle of a conversation with a teacher.
If you're at work, discuss work with a colleague, start a conversation about politics, history, or family during a break.
If you're struggling with sleep at home, call a friend, email, or listen to an entertaining talk show on the radio.
Switch from one task to another. So that your thinking does not dull, try to switch from one activity to another as often as possible. If you are at school, use pens different colors either highlight the important, or stand for water.

Take a nap. If you are at work or at home, try to set aside 5-20 minutes to take a nap - this will help your body to perk up and continue activities. If you sleep longer, you will feel even more tired for the rest of the day and it will be harder for you to fall asleep in the evening. How to arrange it?

Find a cozy spot. If you're at home, the sofa is perfect, if you're at work, lean back in your chair.
Do not be distructed. Turn off your phone, close the door, and signal to others to let them know you are asleep.
Close your eyes and switch off for a couple of minutes, open your eyes. Just try not to go into deep sleep.

We are accustomed to getting up early for work, and in the evening, at 10-11 o'clock, go to bed. But not everyone lives like this. I mean people who working day begins when others are in the arms of Morpheus, and ends in the morning.

Why do people go to work at night?

Most common "night" professions- This photographers in clubs, convenience store clerks, bartenders, taxi drivers, security guards other.

« I've been working in nightclubs for three years- says the photographer Sergey. - Usually my working "day" starts with hours ten o'clock and ends at hours five in the morning. I work like everyone else, five days a week. Of course, at first it was difficult, but after three months I got used to it. Most of all, you want to sleep between 3 and 4 o'clock in the morning. At this time I try to move more, I drink green tea or energy drinks. The "plus" of such work is that I like it, I'm used to such schedules and forgot how it is to get up at seven o'clock in the morning».

Ignat works taxi driver about five years old. " Three times a week I work at night, somewhere between eight o'clock in the evening and nine o'clock in the morning,- says the young man. - The schedule is quite tight, but it is at night you can earn as in three days. I want to sleep after 11 pm. In order not to doze off, I communicate with clients, I drink coffee from a thermos. If day work paid the same money as night work, I would gladly refuse night trips. My girlfriend doesn't like this work schedule.».

« I work at night because I study during the day- says the student Egor. - Six months ago, I found an ad on the Internet that the company was looking for watchman. Called and got back to work within a week. At first it was difficult, I dozed in pairs, because I didn’t get enough sleep at all. Over time, I planned my day in such a way that I always set aside five hours for sleep. At work I drink coffee and listen to music. Of course, I do not plan to work as a watchman all my life, but this is an experience, and you always have your money in your pocket.».

Marina works in a nightclub dancer. « I started working not so long ago, about three months,- says the girl. - I work three nights a week - Friday, Saturday, Sunday, from 23.00 to 4 in the morning. The schedule suits me. I'm a student, and with this job, you don't have to sacrifice your studies. Certainly in work time I want to sleep, but Coca-Cola and energy drinks help me stay awake».

Why is night work dangerous?

It is known that night sleep nothing can replace, even long rest days. Normal sleep at night improves memory and brain function the next day, links between nerve cells brain, which are the basis for the process of learning, memory, reaction.

During sleep, the brain "reinforces" the information received and does not allow it to disappear. Scientists recommend sleep at least 8 hours a day, but only 21% of adults have been proven to sleep right time. One in five sleep less than five hours a day.

About 70% of the daily amount is produced at night melatonin- a hormone that protects a person from stress and from colds and even cancer. It is he regulates biorhythms: helps to adapt to the change of day and night, hibernates animals and drives us to bed after dark. Hormone production begins to increase during twilight, reaches a maximum from 0 to 4.00 in the morning and decreases with dawn.

The change of day and night can lead to the development psychological problems, reduced immunity, susceptibility to infections, increases the risk of cancer by 20-40% causes premature aging of the body.

Natalia Doroshevich, head of the cardiological center of the Pervomaisky district of Minsk, offers the following tips for those who work on night shifts:

First, you need rotate work schedule every month, says the doctor. For example, a month of exercise and a month of a full night's sleep.

Secondly, it is necessary to organize complete day break: sleep, relaxing procedures, positive emotions, walks on fresh air.

Thirdly, no need to stimulate your body with strong tea, coffee, coca-cola, cigarettes. Better, feeling drowsy, ventilate the room, do a set of breathing exercises and drink a decoction of wild rose or hawthorn.

Also not desirable eat fatty, high-calorie foods at night. Give preference non-starchy fruits, light dairy products. During daytime sleep, you need to hang windows thick curtains, turn off the night light or TV, and when you get up at night to use the toilet, use the weak light of the night light.

Each of us at least once during the day felt sleepy. Of course, it's great if the daily routine allows you to take a little nap and recuperate. But not everyone can boast of such luxury. Therefore, every time we have to steadfastly and meekly overcome the desire to fall into the arms of Morpheus.

What to do in order not to fall asleep during the day, how to deal with sleep as efficiently as possible and at the same time safe for your own body? This and more will be discussed below.

Why drowsiness occurs

The reason for sleepiness seems quite obvious. If the day is not nice to you and you are constantly sleepy, most likely you are not sleeping enough. In other words, the body is not able to fully recover in the time that you give it. Although what in this case to be surprised. breakneck pace modern life every day leaves us less and less time for sleep.

But do not forget that chronic sleep deprivation is fraught with many unpleasant problems, among which daytime sleepiness is just the tip of the iceberg.

If there is not enough sleep at night, the body begins to work for wear and tear. That is, he gradually spends the strategic reserve of resources that are set aside for a "rainy" day. Gradually, you notice how you become more irritable, yesterday disappears somewhere good mood, and your friends are increasingly starting to avoid you.

In addition, drowsiness may be clinical manifestation various diseases and pathological conditions of the body:

sleep apnea syndrome (when a person stops breathing for a while during sleep);
Kleine-Levin syndrome (chronic drowsiness, apathy, loss of strength);
narcolepsy (attacks of sudden falling asleep);
various neuropsychiatric ailments and so on.

An irresistible desire to fall asleep often indicates endocrine diseases, diseases of the heart or blood vessels. Read the instructions for medicines that you use. It is possible that drowsiness is their side effect. If you find yourself feeling sleepy every day, even after you've had a good night's sleep, see your doctor.

But, fortunately, drowsiness most often tells us about the lack of life-giving sunlight. In particular, this condition is typical for the autumn-winter season. However, there are even more banal reasons: boredom, stress, apathy, mental strain and much more.

How to deal with sleep if it’s daytime outside and it’s still oh how far until evening? Next six useful advice will help you stay alert and alert:

You need to sleep at least 8 hours. Ideally, of course, 9 is better, but we are all different and everyone needs different time to fully restore their strength. Now often people are irresponsible about night sleep. They sit at the computer until late, watch TV and allocate 6 hours of sleep at most. But this is not enough. So if you don't want to nod off during the day, sleep at night.
How to get rid of sleep with smell and is it possible? Of course, it is possible if you know exactly what aromas to inhale. They act on the body as invigorating as a mug. natural coffee. So, in order not to fall asleep, you can from time to time inhale the smell of pine needles, lemon and other citrus fruits, coffee smell. Such aromas have the strongest tonic effect.
Break for a short nap. So did Leonardo da Vinci, it is practiced in many modern Japanese companies. In the country rising sun there are special lounges where the working staff can take a short nap (30-45 minutes). Scientists have calculated that this is quite enough to increase efficiency by another 3 hours. If the work schedule does not allow you to get some sleep during the day, move on to the next tip.
Try to ventilate the room more often. At closed windows our body (and primarily the brain) begins to experience a lack of oxygen. As a result, we begin to yawn wildly and gradually fall asleep. Also, do not forget to monitor the temperature in the room, stick to optimal values in the range from 20 to 22 degrees. A little higher or a little lower the thermometer - and you will begin to overcome sleep.
Click on desired points. Our body can be compared to a machine, where each lever is responsible for a specific action. To quickly remove drowsiness, press the tips of your nails on the pads of adjacent fingers (two minutes is enough). In addition, you can actively massage the earlobes (or the entire shell). This is a wonderful tool to instantly focus.
Follow the daily routine. Indeed, mode plays a huge role in our lives. Therefore, we advise you to eat, sleep, do exercises, go to the gym and so on every day at the same time. Of course, space for creativity must be left, otherwise such a structured life will soon get bored. At the same time, living by the clock will help you get rid of the constant desire to sleep during the day.

Foods and drinks that keep you awake

The first place is occupied by coffee - one of the best tonic drinks. Caffeine stimulates performance nervous system. Depending on the strength, coffee can prolong our cheerful state for another 1-2 hours. But do not forget that the body quickly gets used to it and regular use of such a drink can further increase drowsiness.

Therefore, we recommend drinking no more than 2 cups of coffee per day. Also, always opt for natural, freshly brewed coffee over cheap instant coffees. The latter do nothing but heartburn and do more harm than good.

Strong tea relieves sleep no worse than coffee. And this applies equally to both black and green tea. A tea drink compares favorably with a coffee drink in that it practically does not harm the body. After it, the person does not fall back into drowsiness and inhibited state.

Put a couple of spoons of fresh tea and pour boiling water over it. Wait 10 minutes for it to brew, and drink it in small sips. Unlike coffee, tea can be drunk throughout the day without worrying about the cardiovascular and nervous systems.

Not everyone notices that after garlic dishes you have to wait several hours before going to bed. And this is absolutely not surprising, if you know about the tonic properties of garlic. Its enzymes actively stimulate the work of the heart, activate blood flow, charge with vivacity and energy for 2-3 hours. Naturally, such a product is not suitable for everyone, not every one of us tolerates the smell of garlic. At the same time, it cannot be completely discounted - this is one of the most effective and safe ways get rid of sleep.

Rounding out the top four tonic products are energy drinks. In this case, one of the following acts as a key invigorating substance: caffeine, guarana extract, theophylline, and so on. They combine with other elements of the drink and have a tonic effect on the body. As a rule, only 300 g of tonic is enough - it relieves fatigue and drowsiness as if by hand.

At the same time, drinking energy drinks is not a safe business, as they not only invigorate the body, but also:

Instead of a conclusion

Listen to your body, it will always tell you how best to act in a given situation. When you want to sleep in the rain or during a sudden change in the weather, it is quite possible that you belong to the category of weather-dependent people. Their drowsiness is directly related to a decrease blood pressure. Therefore, in order not to fall asleep, you just need to increase it with chocolate, cognac and some other products.

If you've never experienced daytime sleepiness before, and now you can't get rid of it for more than three weeks, this is something to think about. In this case, we recommend that you visit a doctor and tell him about your problem.

After all, as you already understood, there can be a lot of reasons - beriberi, apnea, stress, narcolepsy, and so on. Therefore, in order not to guess in vain, seek professional help.

Walk outdoors more often, keep active and healthy lifestyle life, eat natural food. And you will soon notice how you become more balanced, healthy and happy.

Everyone will benefit from learning how to stay awake at work or at school. After all, the state of drowsiness can overtake any person at the most unexpected moment. What can you do if you feel sleepy, but there is no opportunity to relax and sleep? There are several effective ways overcome lethargy and restore former performance.

Consider a list of actions that will help you stay awake and wherever you are.

Take your headphones. In order for the fight against sleep to be not only effective, but also not tiring at work, turn on energetic music. If possible, sing along to the words or even dance. Choose not well-known and favorite tracks, but those that are unpleasant and annoying to you. By the way, in order to stay awake, it is not at all necessary to turn on the music at full power. On the contrary, if you listen to the words and melody because of the quiet sound of the composition, your brain will perk up much faster.
Create conditions that are different from those that help you fall asleep at night. The question of how not to fall asleep in class is usually solved a little more difficult. In the case of a work environment, you should turn on bright lights. If your body believes that it's time to wake up, then the internal clock will begin to fight sleepiness on its own. Turn on a bright lamp, and even if you are very tired, you will not be able to fall asleep.
Look out the window for a few minutes. If you don't know how to stay awake in class and can't turn on the lights brighter or listen to music, watch what's going on outside. More effective option- a short walk in the fresh air, or at least airing the room.
One of the most effective methods how to overcome drowsiness at work, use ice. Sucking on a cold piece, you will not be able to sleep. The explanation is simple: exposure to low temperatures does not allow the brain to relax.
If you want to know how to stay awake in class, grab a pencil or pen. The brain will think that you are about to eat, and will begin to actively produce insulin.
How not to fall asleep at a lecture or how to deal with sleep at the workplace if there is neither ice nor a clean pencil at hand? Do everything to lower your body temperature a little: wash your face with cold water, direct the air flow from the fan onto it. The easiest option is to take off a warm sweater;
Turn on your senses. Both pleasant and bad smells can invigorate. If you do not know how to overcome sleep at work and suffer from hypersomnia all the time, carry bottles of mint, blue eucalyptus, rosemary (plant oils) with you.
Not only coffee itself helps to cheer up, but also the smell of coffee beans.

Doing gymnastics

There are many exercises, after which you can forget about the desire to sleep. List of the most effective options.

Twists and stretches. If you begin to stretch the muscles of the body, then blood circulation will improve. Stretch your neck, turn your head in different directions for at least 30-40 seconds.
Acupressure. Get familiar with acupressure exercises. According to her, it is necessary to act to combat sleep on the earlobes, points slightly below the knees, back sides palms, neck and crown. For massage, you can use a special massager or use the tip of your finger.
Get up and walk around the room. Your task is to stimulate blood circulation in any way. If possible, take a walk every half hour.
Jump in place, do push-ups, do squats. Most simple exercises may be the most efficient. Do not strain as if you are in the gym.
Sit in an uncomfortable chair. Do not lean your head against the wall, do not support it with your hand. Give up soft and comfortable chair at least for a while. In a hard chair, you will need to keep your back straight. This will cause the brain to give the body signals not to relax.

Alternative Solutions

If you want to stay alert for a short period, take advantage of the effects of caffeine. Have a cup of coffee or strong tea. But keep in mind that it is often not necessary to resort to such a tool. Otherwise, the result will be the opposite. You won't sleep well at night. Accordingly, in the daytime you expect a decrease in performance.

A good solution is restorative sleep. If possible, take a 20-minute nap. Your strength will be restored. A short rest will activate the hemisphere of the brain that is responsible for storing and receiving information.

Activate your mental faculties. If you wish, you can always remember some interesting movie or book. Remember and meditate on them until you feel a surge of energy. Also good decision think about what causes anger and irritation. After all, an angry person falls asleep with difficulty.

Laugh and chat animatedly with your colleagues or friends. A fun conversation will make you more active. Leave the office for a couple of minutes and call the one who brings joy and positive emotions into your life.

Do you constantly imagine how in a few hours your torment will come to an end and you will go to bed? Absolutely in vain. Thoughts have a huge impact on the state of the body. Don't forget the placebo effect. If you inspire yourself that you are cheerful and full of energy, then it will be so.

Drink a glass or several glasses of cold liquid. It may be ordinary pure water. Dehydration can cause drowsiness.

Pat your cheeks or legs. Pain affect the brain, and it will respond to them in the way you need.

In order to stay awake at work or during a lecture, try to get a good night's sleep the night before.

List of used literature:

Neurology. Handbook of practical doctor. D. R. Shtulman, O. S. Levin. M. "Medpress", 2008
National Institutes of Health. NINDS Hypersomnia Information Page (June 2008). Archived April 6, 2012. (English)
Poluektov M.G. (ed.) Somnology and sleep medicine. National leadership in memory of A.N. Wayne and Ya.I. Levina M.: "Medforum", 2016. 248 pages

Everyday bustle at work, at home is often the cause of lack of sleep, chronic fatigue. As a result, the schedule goes astray, and sleep moves to the bright part of the day.

Many of us see salvation from daytime sleepiness in coffee and cigarettes. Naturally, this negatively affects health.

Let's look at a number of effective, safe ways to get rid of daytime sleepiness.

aromatherapy

This approach to combating sleep during the day is simple, affordable, and enjoyable at the same time. What kind of plants are more suitable oils? These are jasmine, sandalwood, rosemary, grapefruit, lemon, tea tree. These oils will make you more focused and alert.

Lighting

It is known that low lighting stimulates the production of such a hormone as melatonin, which in turn causes a desire to sleep. Therefore, it is important to work with good lighting. It can be natural or artificial. Saving in the world will not benefit your health, in particular the central nervous system.

Clothing and accommodation

If you want to get rid of daytime sleepiness, then do not be lazy! Brighten up your workspace. Ennoble the room bright colors. This will positively affect your mood, strength. As for clothes, choose brighter and warmer outfits as much as possible.

Ginger tea

It is a very effective and useful tool. In particular, it improves tone, warms, has a positive effect on blood circulation, and is a good remedy for colds. If you have problems with digestion, blood vessels, metabolism, immunity, liver, gastrointestinal tract, then this tea is for you. Experts recommend it to people who suffer from atherosclerosis, respiratory ailments. It promotes the separation of mucus, the removal of toxins. Acts as an expectorant and antiemetic. Among other things ginger tea improves memory, has a stimulating effect on the brain, is positively associated with potency and skin condition.

To prepare 0.5 liters of such a miracle tea, you need to stock up:

fresh ginger root - about 3-4 cm. Tip: discard ginger powder, as it makes a cloudy and unpleasant-tasting drink;

cardamom - a couple of pods;
cinnamon - a pinch is enough;
green tea - 1 tsp;
flower honey - 3-4 tsp;
cloves;
lemon.

Massage

Ears and fingers are the location of energy channels. Therefore, massaging them for 5-7 minutes has a positive effect on tone and other physical characteristics.

Fruits and vegetables

Such treats are positively associated with energy. Tip: Consume fresh fruits and vegetables, as cooking reduces their concentration important elements nutrition. In addition, eat these foods with boiled dishes.

Water procedures

In order to prevent drowsiness in the morning, wash your face with cool water. In principle, the face, hands can be washed during the working day. Be sure that fatigue and the desire to fall on the side will disappear instantly.

Chocolate

Chocolate is rich in caffeine, which is a great help in getting rid of fatigue. However, such a delicacy is also rich in flavonoids, which lead to an increase in brain activity and have a positive effect on mood.

Plants

If you work in a stuffy and cramped office, then you can not do without ornamental plants, as they will provide air purification from volatile compounds of organic nature.

Water

The more water you drink, the better. Water is something we cannot live without, but due to being busy, we often forget it, which causes drowsiness.

Room temperature

It is known that low temperature causes drowsiness. Therefore, it is important to maintain in the workplace and at home optimum temperature. But, if the heating system is faulty at work and the room is very cold, you just need to dress warmer.