How do you stay up after working all day?

Hi Anina!

A healthy alternative is doing some physical exercises. Its good for mind and body!

When someone is physically fit, she feels and looks better, and she stays healthier. The earlier a child starts getting in shape, the more she'll reduce her risk of numerous illnesses. Here are some of the benefits that physical activity offers :

1. 
   

   It strengthens the heart. The heart is a muscle. Like other muscles, its performance improves when it's regularly challenged by exercise. The heart responds to exercise by becoming stronger and more efficient. Strengthening the heart muscle can help ward off heart disease -- the leading cause of death in the United States, according to the U.S. Department of Health and Human Services -- even in early childhood.

   
   


2. 
   

   It helps keep arteries and veins clear. Exercise reduces the amount of harmful cholesterol and fats in a person's blood. It increases the flexibility of the walls of blood vessels, and helps to lower blood pressure. This can reduce a person's risk for heart attack and stroke.

   
   


3. 
   

   It strengthens the lungs. Working hard increases lung capacity, and their efficiency in moving air in and out of the body. As a result, more oxygen is drawn into the body and more carbon dioxide and other waste gases are expelled. Regular exercise helps prevent the decline in oxygen intake that occurs naturally with age or as a result of inactivity.

   
   


4. 
   

   It reduces blood sugar levels. Exercise prevents sugar from accumulating in the blood by triggering muscles to take up more glucose from the bloodstream and use it for energy. This can reduce a person's risk of developing diabetes.

   
   


5. 
   

   It controls weight. When a person is sedentary, he tends to be taking in more calories than are needed. These unused calories accumulate as fat. A person who is physically active may have a deficit of calories, which takes fat away and lowers weight. Lowered weight is good for the heart and can be beneficial in people with diabetes.

   
   


6. 
   

   It strengthens bones. Just as muscles grow stronger when physically stressed, bones also respond by getting stronger. Exercise increases bone density, which helps prevent osteoporosis, a condition in which bones lose density, weaken, and become porous and fragile.

   
   


7. 
   

   It helps prevent cancer. People who exercise regularly have lower incidences of cancer. The cancers most affected include colon, prostate, uterine, and breast cancers.

   
   


8. 
   

   It regulates blood pressure. Exercise has been shown to reduce stress levels. As the levels of stress in a person's body subsides, his blood pressure and his risk for heart disease decline.

   
   


9. 
   

   It improves energy levels. Regular exercise often makes people feel more energetic, allows them to be more active, and reduces the likelihood that they'll tire during the day.

   
   


10. 
    

    It enhances emotional well-being. Most people report that they feel calm and have a sense of well-being after they exercise. Exercise, according to one theory, releases beta-endorphin, a natural substance in the body that is hundreds of times more potent than morphine. Another theory points to serotonin as the cause of the exercise high. Increased levels of serotonin in the central nervous system are associated with feelings of well-being, heightening of appetite, and lessening of mental depression. The weight loss that accompanies exercise can also cause people to feel better about themselves.

    
    

In: http://www.parents.com/fun/sports/exercise/10-benefits-of-physical-activity/

So, are you ready for doing some exercises?

I hope this information can help you.

Best of luck!

Hello Anina!

Great question and I have had similar issues regulating my sleep schedule. The other folks who replied to your question gave some very good answers which I won't repeat, but i will add some additional tips and a little more flavor to some of their answers.

1. 
   

   Establish a routine of keeping the body and mind stimulated between the time you get off work till about an hour before you want to go to sleep. Cardio and physical exercise as well as stimulating intellectual activities such as challenging study, puzzle activities, hanging with friends or a motivational Shia LeBouf Gifs, whatever works well for you. Knock off all of this about an hour before you're ready to sleep and read, listen to easy music or anything you find relaxes you and doesn't make you think too much. Definitely unplug from everything during this time if you can.

   
   


2. 
   

   Avoid sleeping pills! Your body becomes reliant on them and artificially induced sleep is not as restful.

   
   


3. 
   

   Eat correctly - You've read a lot about this on the above posts but I want to touch on it again because it's of critical importance. Protein, healthy carbs and vegetables...take those as you will. Sugar and junk food amp you up for a little while and then the body crashes. Take a look at your normal diet and tweak it if necessary. Restate from above as well but pre cooking/planning your meals makes it so much quicker and easier to maintain a healthy diet.

   
   

All of the above is derived from my own experience and knowledge. I hope this helps and best of luck in the working world!

It's normal to be tired when you start a new job. While you may not really notice, during the first month or so in a new place you're constantly learning, and everything requires a bit more concentration than usual. In an office job on top of your work, you're trying to remember the names of all the people you meet, and figuring out how to connect to the local printer, even silly things like where the bathrooms are, where to get lunch, etc. If you have a physically demanding job it takes a while to get used to a level of physicality that you may not be used to.

This all settles down after a few months as you get used to the new routine and new surroundings. In the short term while you're adapting, here are a few tips:

1. Exercise - Daniela has already pointed out all the benefits


2. Eat well - plan ahead for healthy, nutritious meals that are quick to prepare, so that you're not tempted to grab junk food to fill the gap. I find it helpful to make large batches of good food that can be frozen and reheated for the days you feel too tired to cook.


3. Tone down social activities - it's only for a short while. Go for lower stress activities like inviting friends over to watch a movie or play games, rather than going for "big nights out"


4. Use notebooks at work to keep yourself organised - Microsoft OneNote, EverNote and Google Keep are all great electronic versions with both phone and desktop equivalents to keep notes in. They're searchable, so you can find the information easily again. Take a few minutes every now and then to jot things down (e.g. Mary X - works in marketing; link to process document y on the intranet; always remember to do x before y because of...).


5. Keep a task/to-do list and work from it. Any time you remember you need to do something, or you're assigned a task, write it down along with the deadline. That way you can always check what you need to do next, and you don't have to devote as much brain space to remembering what's next.

1. Take a Nap

To deal with sleep deprivation, you should consider taking a nap in the day. Research shows that you will have 34% fewer performance lapses if you nap for about 26 minutes. This will also keep you from showing signs of physiologic sleepiness. However, it is important to avoid sleeping for more than 45 minutes because this will make you feel groggy when you wake up. All you need is a slow-wave sleep and it takes about 10 minutes for your brain to enter this sleep stage.
2. Drink Caffeinated Beverages

Caffeine is always the answer to the question such as “how to stay awake after an all-nighter”. Depending on your body weight, you need about 100-200 mg of caffeine to get an extended boost in alertness. A 5-ounce cup of coffee will give you about 100 mg of caffeine. You may also consider taking OTC caffeine pills that are available in 100 mg and 200 mg doses. The best way to stay awake is to take your caffeine and take a quick nap for about half an hour. You will feel fresh when you wake up again. You can also consider consuming small amounts of caffeine throughout the day to take advantage of its stimulating effect.
3. Walk into Bright Light

Your body's clock adjusts itself considering the cycle of darkness and light. It means walking into bright light will make your body understand that it is no time to sleep. Stepping out in the sunshine for a few minutes will work even better.
4. Move Your Body

Try to be active in the morning. You can take a brisk walk to get your blood flowing. Exercise will also help boost your brainpower and make you feel energetic. If you are not in a position to exercise, you can simply go and engage in a conversation with someone to improve alertness.
5. Avoid Multitasking

Your working memory will not be at its best after a night without enough sleep. It is therefore important to avoid multitasking because you will not be able to handle things properly. Research shows that there will be a 38 % decrease in your working memory capacity if you have about 42 hours of sleep deprivation.
6. Stay Hydrated

You may feel tired because you are dehydrated. Keeping yourself hydrated is one simple way when learning how to stay awake after an all-nighter.While caffeine can improve alertness, it can make you dehydrated as well. You need to be smart and do not overdo when it comes to drinking coffee to improve alertness. You should keep a bottle of water with you and drink slowly throughout the day to prevent dehydration. If you have pulled an all-nighter working on computer, you may already be suffering from eye fatigue. Take a break and splash cold water on your face to relax your eyes.
7. Eat Wisely

If you want to stay awake after an all-nighter, you should avoid eating carbohydrates during the day. You will be better off snacking on protein-rich food. Eating carbs will make you feel relaxed but when you are already tired, carbs will make you even sleepier. You should avoid high GI carbs such as biscuits, confectionary, fruit juices and sugary drinks, but to include more lean protein foods in your diet.
8. Try Essential Oils

Essential oils help a lot in keeping you awake after staying up the whole night. You can make use of sweet basil, rosemary and the citrus oils, such as lime, lemon and grapefruit to stay awake. Use these oils in room vaporizers and you will feel more alert throughout the day. You can also put a few drops of bergamot or rosemary oil onto a loofah and rub it while taking a shower.
9. Keep It Cool

Let cool air come in your room. Open windows, lower the thermostat and turn on a fan to eliminate hot and stuffy air that makes you feel tired and sleepy. A cold shower will also help a lot.
10. Switch Tasks Often

If you keep doing the same task for extended hours, you are likely to feel tired and sleepy. You can switch tasks after every hour or so. This will keep your brain from feeling bored. Just make a list of things you want to complete during the day and switch between them after an hour to maintain the same level of alertness throughout the day.

Take a Nap. To deal with sleep deprivation, you should consider taking a nap in the day. ...
Drink Caffeinated Beverages. ...
Walk into Bright Light. ...
Move Your Body. ...
Avoid Multitasking. ...
Stay Hydrated. ...
Eat Wisely. ...
Try Essential Oils.