Placeholder Image

字幕列表 影片播放

  • Did you not get any sleep last night?

  • Neither did I.

  • But fear not!

  • You can still get through your workday without being a zombie.

  • Hey everyone!

  • Reina filling in for DNews and I'm here to break down your day so you can function

  • optimally without sleep.

  • Some sleepless nights are unavoidable and I'm sure you see that you're not quite

  • on your game the next day.

  • The cold hard truth is that you absolutely need, and sleep researchers could not stress

  • this enough, at least 7 to 8 hours of sleep to function like a human being is supposed

  • to function.

  • But there are ways you can structure your day for when you skip out on a full night's

  • rest so you can still make it through the day and even be productive.

  • First off, do NOT hit that snooze button.

  • You're just teasing yourself!

  • Orfeu Buxton, a professor in the division of sleep medicine at Harvard Medical School

  • explains that those ten extra minutes won't contribute to restorative sleep nor will it

  • help you be more alert.

  • Your best option is to set your alarm to the latest possible moment and force your way

  • up and out of bed.

  • Next is breakfast.

  • Research suggests it's crucial to eat it within an hour of waking up.

  • It acts as a mood booster and improves cognitive performance for the first half of your day.

  • But that doesn't mean you should just shove any breakfast item in your face.

  • Stay away from sugary things and simple carbs because the sugar and insulin spike is going

  • to cause a crash, which will only worsen your sleepiness.

  • Take in some whole grains, fruit, protein, and some coffee to help clear that sleep inertia

  • fog.

  • Speaking of coffee, your body may take up to 30 minutes to start feeling the effects

  • of caffeine, so you may wanna be taking in your java earlier in the AM than you think.

  • And you should also space out your caffeine intake throughout the day and try not to consume

  • more than 4 cups of coffee.

  • Now, you may want to put off tougher tasks and creative work to later on in the day in

  • hopes that you'll be more awake then.

  • Unfortunately, that's not the case because if you're sleep deprived, you're actually

  • the most alert within three hours of waking up for the day.

  • I know, that's a super small time frame to try to complete your crucial tasks, but

  • get it out of the way first or else you'll just end up doing mindless busy work all day

  • that will make you sleepier and sleepier.

  • It's just a vicious cycle.

  • Don't forget to have a light lunch, again try to stick to the healthy options like veggies

  • and lean protein.

  • And this would also be a good time for your caffeine boost since the afternoon is the

  • drowsiest time in a workday.

  • It'll also help if you take a step outside.

  • Sean Drummond, a psychiatrist at UC San Diego, says that sunlight and fresh air will help

  • clear up the haze so you can make it through the final stretch.

  • Now as you're approaching the end of your day, this is the best time to power through

  • some work that doesn't demand too much mental focus.

  • It turns out that sleep deprived people have trouble concentrating for more than ten minutes

  • at a time anyway, so space out your busy work and it'll be time to go home before you

  • know it.

  • So do you think you'll try these tips the next time you fall short of a full night's

  • sleep?

  • Let us know in the comments below!

  • I'm Reina Scully and you can find more of my videos over on Sourcefed and SourcefedNerd.

  • Thanks for swinging by!

Did you not get any sleep last night?


單字即點即查 點擊單字可以查詢單字解釋

B1 中級 美國腔

如何在一天不睡覺的情況下生存 (How To Survive A Day On No Sleep)

  • 73 1
    doris.lai 發佈於 2021 年 01 月 14 日