{"id":27621,"date":"2014-05-07T11:15:56","date_gmt":"2014-05-07T15:15:56","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=27621"},"modified":"2022-01-20T06:46:13","modified_gmt":"2022-01-20T11:46:13","slug":"sleep-hacks-how-to-get-more-energy","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/lifestyle\/sleep-hacks-how-to-get-more-energy\/","title":{"rendered":"Short on Zzz’s? 15 Research-Backed Sleep Hacks"},"content":{"rendered":"
\"Short
Photo: Pond5<\/a><\/figcaption><\/figure>\n

We know the realities of life make it sometimes impossible to get eight hours (or even half that) of sleep<\/a> every night. Oh, what we\u2019d give for a few extra hours in the day! More than one-quarter<\/a> of Americans are stealing those precious hours from their slumber, and are paying a steep price for it. Skipping out on sleep can cause\u00a0weight gain<\/a>, emotional irritability<\/a>, motor skill impairment, mild to moderate cognitive impairment<\/a> and a weakened immune system<\/a>. Note: Chronic deprivation has much more serious symptoms and you should seek a medical professional if you suffer from <\/i>insomnia<\/i><\/a>.<\/i><\/p>\n

Excuses are endless for not sleeping enough: stressful jobs, school projects, social engagements, parenthood, etcetera and etcetera. We know. And while we don\u2019t condone skimping out on zzz\u2019s on a regular basis, once it\u2019s done there\u2019s still another full day to get through. These tips are no substitute for a good night\u2019s sleep, but they\u2019ll at least help you perk up and get through the day.<\/p>\n

Day-After Sleep Hacks<\/h3>\n

1. Eat Breakfast
\n<\/b>A healthy breakfast refills energy stores<\/a> and resets your body clock to keep you going throughout the morning hours. Your best bet is scrambled eggs, the whites of which stimulate orexin<\/a>, a neurochemical released during REM sleep that regulates wakefulness. Eat them with whole-grain toast (an unrefined carb for fast energy) and a side of berries (high in the antioxidant anthocyanins, also shown to boost energy levels).<\/p>\n

2. Get Moving
\n<\/b>\u201cWorking out feels counterintuitive because you don\u2019t want to when you\u2019re tired,\u201d says Janet Kennedy, Ph.D, clinical psychologist and founder of NYC Sleep Doctor. \u201cBut getting your heart rate up will make the rest of your day much easier to get through.\u201d Exercise can increase your energy levels by 20 percent<\/a> and the boost in endorphins<\/a> help lift your mood. Keep in mind that a high-intensity workout can be more draining than invigorating when you\u2019re running on empty, so save the CrossFit and SoulCycle sessions for another time. Opt for a brisk 20-minute walk around the park to get your blood pumping. Its effects can last up to two hours afterward<\/a>.<\/p>\n

3. Cool Off
\n<\/b>In addition to freshening up your face and body, showers can help stimulate the circulatory system and metabolism. Turning the water cold for the last five minutes can increase your metabolic rate<\/a> and “shock” both your mind and body into a more awake state.<\/p>\n

\"Sleep
Photo: Pond5<\/a><\/figcaption><\/figure>\n

4. Drink Caffeine
\n<\/b>Consuming\u00a0200 to 300 milligrams of caffeine \u2014 the amount found in a tall cup of Starbucks<\/a> coffee or a shot of espresso \u2014 can make you more energetic and alert<\/a>. Just avoid that bottomless cup. \u201cExcessive caffeine tends to backfire and just makes you feel worse,\u201d says Kennedy, \u201cand stop sipping after noon, or you\u2019ll risk another sleepless night.\u201d<\/p>\n

RELATED:<\/b> 10 Unexpected Things That Can Ruin Your Sleep<\/a><\/p>\n

5. See Red
\n<\/b>When you\u2019ve got the didn\u2019t-get-enough-sleep blues, grab a crimson hued shirt or buy some red flowers for you desk. Seeing the scarlet color can actually trick your brain<\/a> into making your muscles move faster and work harder, giving you a burst of energy when you need it most.<\/p>\n

6. Avoid Sugar
\n<\/b>You may be craving the sweet stuff big time, but reaching for soda or sugary caffeinated drinks like Red Bull will lead you to crash. Hard.\u00a0When you stay up late, your insulin and blood sugar levels already fluctuate<\/a> more than normal, and adding more sugar to the mix will only make it worse. The same goes for simple carbohydrates and starches. \u201cInstead, go for things that give you energy in a more sustained way, like fruit,\u201d says Kennedy.<\/p>\n

7. Hydrate
\n<\/b>You know the drill: 64 ounces, two quarts, eight cups. However you measure it, make sure you drink water until your pee runs clear. Ample fluids keep energy-fueling nutrients flowing through your body, whereas dehydration will worsen fatigue<\/a> and your ability to concentrate.<\/p>\n

8. Start Sniffing
\n<\/b>Aromatherapy research shows that the scent of peppermint<\/a> or rosemary<\/a> can help sharpen your cognitive abilities, at least temporarily. Dab a little essential oil on your wrists and whiff away.<\/p>\n

9. Bat Your Eyelashes
\n<\/b>Nothing gets the heart rate up like a little harmless flirting. Just an innocent smile or compliment can pump you up when you\u2019re feeling sluggish. According to Your Amazing Brain<\/a>, the act releases stress hormones cortisol and adrenaline, which get your heart racing and cause a euphoric feeling. Enamored people also have high levels of the neurotransmitter dopamine, which stimulates the brain\u2019s pleasure center, boosting energy and lessening the perceived need for sleep (and even food!).<\/p>\n

10. Eat Smart
\n<\/b>By eating smaller meals more frequently<\/a>, you will maintain a steady dose of energy instead of experiencing food comas.\u00a0But what<\/i> you eat counts, too. Opt for salmon, which has lots of omega-3 fatty acids that strengthen brainpower<\/a>. Take it with complex carbs and vegetables to help combat the effects of lost sleep on your waistline, and finish it off with fruit. Juicy oranges will pep you right up!<\/p>\n

\"Sleep
Photo: Pond5<\/a><\/figcaption><\/figure>\n

11. Soak Up Some Sun
\n<\/b>Sunshine helps boost levels of vitamin D, and research suggests<\/a> that adequate amounts may play a role in sustaining energy by enhancing the activity of mitochondria (the batteries of your cells). Bright light also helps set your body’s circadian rhythm<\/a>, by suppressing melatonin and releasing cortisol and other hormones that keep you alert during the day. \u201cThe morning is when your body needs that signal the most,\u201d says Kennedy. \u201cBe sure getting outside is one of the first things you do.\u201d<\/p>\n

RELATED: <\/b>15 Gadgets for a Better Night\u2019s Sleep<\/a><\/p>\n

12. Stretch It Out
\n<\/b>Tap your inner yogi and get stretching. Forward bends<\/a>\u00a0stimulate the sympathetic nervous system by allowing energy to flow through the spinal column while increasing blood and oxygen flow to the heart and head \u2014 kind of like a head rush without the dizziness. Bonus: Yoga has also been shown to boost immunity, fight food cravings, and more<\/a>.<\/p>\n

13. Power Nap
\n<\/b>If you need to sneak in some zzz\u2019s, limit your nap to 30 minutes, which is just enough to reset the system<\/a> and get a burst of alertness and increased motor performance. Longer naps will take you into the deep-sleep stage and leave you feeling groggy instead of energized upon waking up. Kennedy also says to avoid napping after 2 p.m. and always set an alarm.<\/p>\n

14. Get Social
\n<\/b>Not only will a mental break revitalize you, but every social interaction is also an exchange of energy. Just make sure it\u2019s with the right kind of high-energy people (enthusiastic, not frenetic). Socializing has also been shown to improve cognitive functioning<\/a>. Even a small chat can increase clarity and focus.\u00a0There\u2019s also a link between positive social interactions<\/a> and levels of orexin, the neurochemical that wakes you up in the morning.<\/p>\n

15. Turn Up the Tunes
\n<\/b>Studies have found that up-tempo music<\/a> can make you feel more energetic and put you in a better mood. So blast some Lady Gaga, whip your hair, sing out loud, and get your energy soaring. One song, three minutes \u2014 that\u2019s all it takes.<\/p>\n

Which sleep hacks work best for you? Share them in the comments below.<\/i><\/p>\n","protected":false},"excerpt":{"rendered":"

Paying the price for staying up past your bedtime? Learn 15 scientifically backed ways to hack your sleep-deprived body so you can make it through the day ahead.<\/p>\n","protected":false},"author":9,"featured_media":27763,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[8,13],"tags":[58,280,345,416,285],"class_list":["post-27621","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lifestyle","category-sleep","tag-hacks","tag-sleep","tag-tax1conditions","tag-tax2lung-cancer","tag-weight-loss"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/27621","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/9"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=27621"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/27621\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media\/27763"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=27621"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=27621"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=27621"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}