To prevent your boss from catching you asleep at your desk, use these productivity tips.
After a sleepless night, you don’t want to go for a run or to the gym. But that’s exactly what you should do. Physical activity increases your heart rate. This is followed by the release of serotonin, a neurotransmitter that provides a good mood. You will feel more energetic and you will work out easier.
If you don’t have time for a morning workout, move more throughout the day. Put a reminder on your phone and do 20 jumps or squats every hour. Even after these short workouts, you’ll feel more awake.
- Don’t dwell on not getting enough sleep.
Thinking about a bad night will make you even more tired. Get busy and don’t think about how you didn’t get enough sleep. Otherwise you’ll be in a bad mood all day. And this will further reduce your productivity.
When you start discussing your lack of sleep with a colleague or mentally with yourself, stop. Take a deep breath and switch to something that requires your attention.
- Limit yourself to three tasks for the day.
It is unlikely that you will be able to do all the written or oral tasks well when you do not get enough sleep. Choose the three most important tasks that cannot be put off. Turn on your online paper editor and do them in the first half of the day while you still have the effect of your morning workout or coffee. In this state, the first two hours after waking up are usually the most productive.
Don’t put off important tasks until the second half of the day. An afternoon slump in energy will keep you from accomplishing them well.
- Eat a healthy meal for breakfast.
When you’re sleep-deprived, you’re tempted to eat something sweet. It seems to lift your spirits and energize you. Yes, a chocolate bar or doughnut will cheer you up. But a drop in blood sugar, and with it a loss of energy, won’t be long in coming. You’re not working at your best anyway. Don’t undermine your productivity additionally.
For breakfast, you need a combination of proteins and carbohydrates. For example, eat eggs and toast. Lack of sleep is similar in effect to hypoglycemia (low blood glucose levels). In such a case, you need to maintain a constant sugar level. To do this, eat healthy foods.
- Drink cold water.
Water in general is good to drink, and cold water will help you cheer up. It’s a little shocking to the body. A workout and cold water will energize you. You’ll release endorphins and feel alive.
- Work outdoors if possible.
You’ve probably heard that it’s a good idea to be outdoors when you’re jet-lagged. This rule also works for normal fatigue from lack of sleep. So get outdoors more often.
Under the influence of sunlight the body produces vitamin D. If it is not enough it can cause problems with sleep. After a lack of sleep you need to restart your internal clock, and vitamin D can help with this.
- Don’t overdo it with caffeine.
Don’t rely on caffeine as your only source of energy. If you drink too much coffee or tea, on the contrary, your concentration will worsen. You will be nervous and unable to concentrate. So know the measure.
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