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Early-morning sunlight is best for helping you start the day feeling rejuvenated.<\/mark><\/p>\n<\/div><\/div>\n<\/div>\n<\/div>\n\n\n\n 1. Open your shades<\/strong><\/p>\n\n\n\n A big dose of sunshine is the first thing you\u2019ll want to try. \u201cNatural light resets your body clock, helping you function better all day,\u201d Walsleben says. \u201cEven the low light on a cloudy or rainy day wakes you up better than any indoor bulb.\u201d<\/p>\n\n\n\n Early-morning sunlight is best for helping you start the day feeling rejuvenated. To perk up fast, open your shades as soon as you get up.<\/p>\n\n\n\n <\/a><\/a><\/p>\n\n\n\n 2. Grab the right eats<\/strong><\/p>\n\n\n\n \u201cWhen we\u2019re tired, our instinct is to reach for sugary foods for a quick rush,\u201d says Samantha Heller, R.D., clinical nutrition coordinator at the Center for Cancer Care at Griffin Hospital in Derby, Connecticut. \u201cBut those foods make your blood sugar spike and crash, setting off a roller coaster of energy highs and lows.\u201d<\/p>\n\n\n\n For lasting energy, start your day with healthy protein and whole-grain carbs, Heller says. Try a whole-wheat English muffin with peanut butter and a sliced banana.<\/p>\n\n\n\n 3. Try this if you can\u2019t take a nap<\/strong><\/p>\n\n\n\n The ideal remedy for the mental fatigue that occurs after sleep loss is an afternoon nap, says Matthew Edlund, M.D., author of \u201cThe Power of Rest.\u201d But since that\u2019s not possible for most people with jobs, the next best thing is a form of active rest called \u201cparadoxical relaxation.\u201d<\/p>\n\n\n\n Edlund explains: Focus on one muscle group in your body for at least 15 seconds, concentrating only on how it feels and nothing else. Repeat up and down the body. Surprise \u2013 you feel recharged.<\/p>\n\n\n\n 4. Drink your coffee nice and slow<\/strong><\/p>\n\n\n\n No need to gulp down that morning brew: Pour it into a thermos and sip slowly enough to make it last most of the workday. People who consumed the caffeine equivalent of just 2 ounces of coffee per hour still got a kick, according to a study in the journal Sleep. Just cut off the java by 3 p.m., or you may have trouble falling asleep that night.<\/p>\n\n\n\n 5. Take a walk to wake up<\/strong><\/p>\n\n\n\n The time of day when the sleep deprived drag the most is between 1 p.m. and 3 p.m., says Michael Breus, Ph.D., author of \u201cThe Sleep Doctor\u2019s Diet Plan.\u201d If you find yourself yawning through afternoon meetings, try stepping out for a 10-minute walk.<\/p>\n\n\n\n \u201cMovement boosts core temperature and stimulates the heart, brain, and muscles, preventing a slump,\u201d Breus says. Even pacing around your office will help kick your body back into gear.<\/p>\n\n\n\n 6. Go to bed on time<\/strong><\/p>\n\n\n\n As tempting as it is to crash at 8 p.m. the evening following a rough night\u2019s sleep, you\u2019ll feel most refreshed if you hit the sack close to your usual bedtime.<\/p>\n\n\n\n \u201cOur bodies have a natural rhythm of sleep and wake \u2013 you\u2019ll get the most restorative sleep if you stick to that pattern,\u201d says Janet Kennedy, Ph.D., a New York City\u2013based clinical psychologist who specializes in sleep disorders. \u201cChanging your schedule to make up for lost sleep can actually lead to other problems, like early waking and even insomnia.\u201d<\/p>\n\n\n\n Instead of hitting the sack (or sacking out on the couch) after dinner, go to bed no earlier than an hour before your normal bedtime and wake up no later than an hour past your normal wake time to catch up on lost sleep without overdoing it.<\/p>\n\n\n\n 7. Hang around the water cooler<\/strong><\/p>\n\n\n\n Sleep deprivation can mildly dehydrate you, even if you\u2019re not suffering from a happy-hour hangover. And dehydration actually compounds fatigue, Breus says \u2013 so sipping water will help lessen sleepiness. Drink enough so you\u2019re not thirsty and you have clear-ish urine, Breus recommends.<\/p>\n\n\n\n Another trick: Throw in a few ice cubes. \u201cUnlike warm drinks, which tend to relax you, cold beverages can increase alertness because they are more refreshing,\u201d Kennedy says.<\/p>\n\n\n\n <\/p>\n","protected":false},"excerpt":{"rendered":" No matter how dedicated you are to getting your shut-eye, sometimes a less-than-stellar night\u2019s sleep is inevitable. The good news: \u201cOne bad night\u2019s sleep isn\u2019t going to hurt you long term,\u201d says Joyce Walsleben, Ph.D., coauthor of \u201cA Woman\u2019s Guide to Sleep.\u201d But it can make you feel not so great the next day. Luckily, […]<\/p>\n","protected":false},"author":4,"featured_media":838,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"tdm_status":"","tdm_grid_status":"","footnotes":""},"categories":[90,94],"tags":[],"class_list":{"0":"post-982","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-lifestyle","8":"category-parties"},"_links":{"self":[{"href":"https:\/\/www.victorysmo.com\/index.php\/wp-json\/wp\/v2\/posts\/982","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.victorysmo.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.victorysmo.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.victorysmo.com\/index.php\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/www.victorysmo.com\/index.php\/wp-json\/wp\/v2\/comments?post=982"}],"version-history":[{"count":3,"href":"https:\/\/www.victorysmo.com\/index.php\/wp-json\/wp\/v2\/posts\/982\/revisions"}],"predecessor-version":[{"id":1320,"href":"https:\/\/www.victorysmo.com\/index.php\/wp-json\/wp\/v2\/posts\/982\/revisions\/1320"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.victorysmo.com\/index.php\/wp-json\/wp\/v2\/media\/838"}],"wp:attachment":[{"href":"https:\/\/www.victorysmo.com\/index.php\/wp-json\/wp\/v2\/media?parent=982"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.victorysmo.com\/index.php\/wp-json\/wp\/v2\/categories?post=982"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.victorysmo.com\/index.php\/wp-json\/wp\/v2\/tags?post=982"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}![\"\"](\"https:\/\/www.victorysmo.com\/wp-content\/uploads\/2023\/04\/78.jpg\")
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