You had a late night, so it’s only logical that you sleep in the next morning. Ideally, yes if you have nowhere to go. But it’s a “No” if you have to be at work and functioning within a certain time.

Why: It’s something called sleep inertia. That’s the unavoidable groggy period when you first wake up. It has a big impact. You need to give your brain ample time to gear up for the day as well.

A research by US scientists where they compared the memory and thinking skills of people who’d been sleep deprived for 24 hours with those who had just woken up and found that the well-rested group performed significantly worse.

How to do it: Set your alarm for at least two hours before the time your brain needs to be fully functioning. Sleep inertia is worst in the first few minutes after waking, but can last for up to two hours.

Throw open the curtains as soon as you wake up to let some daylight stream into the room.

Why: An early shot of daylight suppresses melatonin, the hormone that kicks in to make you sleepy when it’s dark. Plus, you will be setting yourself up for a restful night’s sleep at the end of the day. Researchers in New York discovered that sleep onset at night is delayed by six minutes for every day you miss out on exposure to daylight first thing in the morning.

How to do it: The more daylight you can expose yourself to the better. if you are not seated by a window at work, try to get as much in during your breaks as possible.

Fuel up for the day with plenty of fibre for breakfast.

Why: Welsh scientists have made a connection between eating a high-fibre breakfast and energy levels – it’s said to boost alertness and reduce fatigue by 10 per cent. One theory is that high fibre affects digestion. It bumps up the number of friendly bacteria in the digestive tract and keeps you fuller for longer, both of which are said to keep your energy levels high.

How to do it: Think high fibre cereals, chia pudding, smoothies… and make it a daily habit. You’ll need a 40g serve of high fibre in your body per day as it takes a week for the energy-boosting effect to kick in.

The effects on caffeine on health and otherwise may be debatable, but do make it a point to a visit a coffee shop, even if it’s just for some Milo

Why: Research says total silence shuts the brain’s creative regions down – which is one of the first things that go AWOl when you are sleep deprived – and that the level of noise in activity is just what the doc prescribed to encourage creativity.

How to do it: Don’t have a coffee shop nearby or feel your creativity levels sinking? No sweat, because there’s a app for it. Download coffitivity and charge your creative juices anytime, anywhere.

Take a walk through a park

Why: Scottish scientists have evidence that it recharges brain’s batteries by reducing brain fatigue – the “everything’s too much” feeling that lack of sleep can intensify. Taking a walk on the street or through a shopping centre does not have the same result, confirmed the study.

How to do it:A short 800m walk is all you need. So shelve the ” I don’t have time” excuse and get down to it.

READ MORE:
The Sleep Mistakes You Are Probably Making
All The ways Not Getting Enough Sleep Can Leave You Unhealthy
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Text: Bauersyndication.com.au / Additional reporting: Sandhya Mahadevan / Photos: 123RF