如何在通宵熬夜后保持清醒

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共同创作者是 Alex Dimitriu, MD

参考

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也许你为了复习考试通宵看书，或者本来就是夜猫子，那你应该想知道在睡眠非常少的情况下怎么保持清醒。熬夜之后很容易打瞌睡，不过有些办法能让你打起精神。本文给你一些熬夜后保持清醒的建议。

部分 1
部分 1 的 3:

保持精力

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    研究表明，早餐吃得健康均衡的人比不吃早餐的人更敏捷、更有活力。 [1]
    • 吃富含蛋白质的食物，包括蛋、豆腐、酸奶、花生酱。或选择营养丰富的食物，如燕麦和新鲜水果。这些食物能为你的身体供能，使你保持清醒。 [2]
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    含有咖啡因的饮料能帮你抵御困意，使你打起精神。喝咖啡和茶也有益健康。它们富含抗氧化物。 [3] 近来有研究表明，喝咖啡能降低患抑郁症的风险。 [4]
    • 不宜喝太多。摄入过多的咖啡因会导致焦虑易怒。虽然能使你白天保持清醒，但会影响晚上的睡眠。 [5]
    • 咖啡比能量饮料好。等量的咖啡比其他能量饮料含有的咖啡因多。 [6]
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    喝足够的水对于保持身体正常运作非常重要，缺水使人更加疲惫。 [7]
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    吃冰块会让你清醒，还能补水、保持活力。 [8]
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    富含蛋白质和维生素的零食，如坚果和新鲜水果，能让你在熬夜后的一天重新打起精神。 [9]
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    即使是15-20分钟的小睡也能激活你的能量，使你更清醒敏捷。 [10]
    • 小睡时间不宜过长。超过30分钟的小睡会使你更加困倦。 [11]
    • 小睡醒来后15分钟内可能会有困意。可以在醒来后立即喝咖啡。 [12]
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    早晨和下午需要很多能量。熬夜之后，应该补充足够的能量。 [13]
    • 选择健康的食物。卡路里和糖分超标会让你午后更加困倦。 [14]
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部分 2
部分 2 的 3:

激发活力

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    即使散散步也能让你打起精神。 [15]
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    研究表明，天然阳光能让你更加清醒有活力。 [16]
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    如果可以的话，工作时把窗户打开让新鲜空气进来，播放一些合适的背景音乐。 [17]
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部分 3
部分 3 的 3:

规划时间

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    把当天需要做的所有事情按照重要程度排序。这会让你记得要做的事情。它会提醒你哪些事已完成，哪些事待做。 [18]
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    把难度高的复杂的任务安排在早上做，早上能量比较充沛。 [19]
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    工作或学习过程中适当地休息一会，能让你重新焕发活力，更好地完成接下来的任务。 [20] .
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    通宵熬夜后，应该回到正常的睡眠习惯。和平常一样时间睡觉，可以稍早一些，闹钟定好通常起床的时间。 [21]
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小提示

  • 如果你困得眼睛都快闭起来，就在脸上拍一些水，用冰水刺激一下。这方法不太温和，但还是挺有用的。
  • 听大声的音乐，可以用耳机听。
  • 早餐配咖啡或能量饮料，含咖啡因的那种。
  • 在沙发和床上放点障碍物，防止自己躺上去睡觉。要是你去睡了，不到傍晚醒不来。然后作息生物钟就打乱了。
  • 跳会舞或玩会棋盘游戏，让你集中注意力。
  • 下午四五点时，如果实在超困，可以喝杯能量饮料。在一杯雪碧中加入3-4茶匙速溶咖啡。先大口喝一两口，剩下的再接下来一小时慢慢喝完。这能让你撑到晚上睡觉前。
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警告

  • 睡眠不足时禁止开车。
  • 如果你的工作不允许打瞌睡，也就是说注意力不集中会给自己和他人造成危害，那么就不要通宵熬夜。
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参考

  1. ↑ http://www.ncbi.nlm.nih.gov/pubmed/22218013
  2. ↑ https://bestpractices.nokidhungry.org/school-breakfast/benefits-school-breakfast
  3. ↑ http://www.health.harvard.edu/family_health_guide/coffees-health-benefits
  4. ↑ http://www.hsph.harvard.edu/news/hsph-in-the-news/coffee-depression-women-ascherio-lucas/
  5. ↑ http://www.mayoclinic.org/healthy-living/nutrition-and-healthy-eating/in-depth/caffeine/art-20045678
  6. ↑ http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/caffeine/art-20049372
  7. ↑ http://www.mayoclinic.org/diseases-conditions/dehydration/basics/symptoms/con-20030056
  8. ↑ http://www.businessinsider.com/do-this-when-youre-exhausted-at-work-2015-5
  9. ↑ http://www.ncbi.nlm.nih.gov/pubmed/21123465
  1. ↑ http://www.ncbi.nlm.nih.gov/pubmed/21075238
  2. ↑ http://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/napping/art-20048319?pg=2
  3. ↑ http://sleepfoundation.org/sleep-news/how-stay-awake-the-road-tips-combat-drowsy-driving
  4. ↑ http://healthland.time.com/2013/07/23/why-you-should-eat-breakfast-and-the-best-times-for-the-rest-of-the-days-meals/
  5. ↑ http://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentTypeID=1&ContentID=503
  6. ↑ http://sleepfoundation.org/shift-work/content/tips-staying-awake-the-job
  7. ↑ http://www.huffingtonpost.com/2013/02/25/tricks-waking-up-sleep_n_2718257.html
  8. ↑ http://www.nzta.govt.nz/resources/factsheets/24/fatigue.html#improve
  9. ↑ https://www.psychologytoday.com/blog/the-creativity-cure/201403/how-making-lists-can-quell-anxiety-and-breed-creativity
  10. ↑ http://nymag.com/scienceofus/2014/08/how-to-get-through-a-workday-on-no-sleep.html
  11. ↑ http://www.nytimes.com/2012/06/17/jobs/take-breaks-regularly-to-stay-on-schedule-workstation.html?_r=0
  12. ↑ http://healthysleep.med.harvard.edu/healthy/getting/overcoming/tips

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