One of the effective ways to make up for lack of sleep is to go to bed one or two hours early one night every week instead of staying up late every night. This will not only make you feel energetic again, but also let you not work overtime and do your own thing for the remaining six nights. Experts explain it this way: "Although lack of sleep is formed by time accumulation, you don't need to spend the same amount of time to make up for it. As long as you try to get more and higher quality deep sleep, you can still feel energetic. " Going to bed an hour or two earlier can give you a longer deep sleep.

Getting up at night is also a way to make up for lack of sleep. Although some experts warn that sleeping late on weekends will make us lose sleep on Sunday nights, this warning is unnecessary for most thirsty people. If you are really worried about sleeping too much for the next few days, you can limit getting up late to the first day of the weekend.

Experts have the same warning about taking a nap, but it only applies to those who are prone to insomnia. For most people, taking a 20-minute nap between 1 and 4: 00 pm can make people energetic all afternoon, even all night. Researchers who are very precious in time like to divide sleep into two parts, that is, sleeping for a long time at night and taking a nap during the day, which saves time without affecting the spirit.

The best time for a nap is one to two hours after lunch. At this time, due to the role of biological clock, our functions in all aspects are in a state of adjustment and trough. 15 to 20 minutes is enough. After more than half an hour, you will find it difficult to wake up again. Research shows that if you stay up late at night, it is more important to take a nap at noon. Taking a nap 6-8 hours before normal bedtime can refresh your mind and relieve your drowsiness the next day. Take the time to finish lunch, close the office door, take a nap on the sofa, or simply take a nap at your desk, which will make you feel good all afternoon.

Second, with the help of the gods.

If you can't get enough sleep from time to time, you can try these "spirits" at the same time:

Caffeine: This is the most convenient and quick emotional booster. 6 ounces of coffee, 8 ounces of tea, or 20 ounces of caffeinated drinks every day can make the central nervous system highly excited and stay awake for nearly 6 hours. If you need to stay up late, a cup of coffee seems to be the best choice. But don't make drinking coffee a daily habit, because if you rely entirely on it to refresh yourself, you will need more and more. Moreover, coffee can interfere with people's deep sleep, so the price you pay for a few hours of energy is that you will be more depressed after a day or two.

Exercise: You may think that exercising your body will consume more energy and make you feel more listless. In fact, this is all wet. The opposite is true. Physical activity can speed up blood circulation, raise blood sugar concentration, promote metabolism and promote the synthesis and release of adrenaline, all of which will keep our energy in a vigorous state in the next few hours. Exercise can also promote the production of a substance called endorphin, which is an emotional stimulant in the brain and can keep us away from being in a daze. The exercise here is not to let you go to the gym for fitness, but to take time out to exercise at work, such as going up and down stairs quickly, stretching your arms and kicking, doing aerobics and so on. When you really have no time, yawning and stretching can also make you feel good for a while.

Protein: Eating more high-protein foods can increase the content of tyrosine in the brain. Tyrosine is an amino acid that can promote positive thinking and improve reaction ability. Pay attention to eating high-protein and low-fat foods, such as skinless chicken, fish and low-fat yogurt. Digesting fat will make blood flow from the brain to the digestive system, which will only make you sleepy. It is also a high-protein food. When you are sleepy, milk and bean products are not good for your spirit, because they contain L- tryptophan, an amino acid that synthesizes serotonin with hypnotic effect in the brain. Similarly, sugar and starch can increase the content of this substance in the brain. Therefore, when you are thirsty but should not sleep, you should avoid these foods.

Third, distinguish between lack of sleep and excessive stress.

The symptoms of lack of sleep and stress are sometimes very similar. Only by finding out the real cause of dizziness all day can we effectively improve our mental state. The following four points can help you to tell whether the real reason for your bad spirit is lack of sleep or stress:

1. If your muscles are tense and you often have headaches, stomachaches, mental anxiety or depression, nine times out of ten, it is not because of lack of sleep, but because of the pressure of work or life.

If you have difficulty falling asleep, the main problem you face is too much pressure. Because only people who don't get enough sleep will fall asleep as soon as their head touches the pillow.

3. If you have experienced some unexpected changes recently (such as changing work units, death of relatives and friends, illness of family members, etc.). The main reason for your listlessness will be stress rather than sleep.

If your schedule is too full, the real reason why you want to sleep is not lack of sleep, but to escape from stress.

If you are depressed because of too much pressure, you can relieve the pressure and cheer up by the following methods:

Look for ways to really relax yourself, such as visiting bookstores, watching old movies, or taking a walk in the country. If you usually only enjoy this kind of relaxation once or twice a month, try to enjoy it once or twice a week when you are under too much pressure.

★ Strengthen sports activities. Exercise can make the brain produce antidepressants, stabilize mood and distract stress. But you should pay attention to choose some exercise methods that don't need to consider the results. Sports that win or lose or keep scores sometimes only make you more nervous or depressed.

Talk to others about your difficulties. Don't always turn to activities such as squash or running to relieve stress, learn to talk to family or friends to relieve stress.

★ Eliminate the sense of urgency through extreme thinking. You can ask yourself this question when you are nervous: "If I am late today, will I really lose this job?" "If you can't finish this report tonight, will the company's work not be carried out normally tomorrow?" Ask this question a few times more, and you will find that your tension and pressure are entirely for yourself. Relax, do everything slowly, and the sky will not fall.