How to recover from sleepless and anxious night: What to eat and drink
How to recover after a sleepless night (photo: Freepik)
A sleepless night can have a significant impact on the body, causing fatigue, stress, and circadian rhythm disruption. However, there are scientifically proven ways to help the body recover and return to normal functioning, states Ukrainian nutritionist Oksana Skitalinska.
What happens in the body after a sleepless night
Adenosine accumulation
This substance causes a feeling of fatigue. A short nap or physical activity can help reduce its level.
Elevated cortisol levels
The stress hormone can impair the function of nerve cells. Relaxation techniques and a balanced diet help to reduce it.
Changes in gene expression
Circadian genes can be disrupted, but daylight and physical activity can help restore their normal functioning.
How to help yourself recover
More daylight
Spend time outdoors or near a window. Light helps set your internal clock.
Hydration
Drink a glass of warm water and stay hydrated throughout the day. Water helps to eliminate toxins and reduce cortisol levels.
Nutritious breakfast
Eat protein (eggs), complex carbohydrates (whole grain bread), healthy fats, and anti-inflammatory substances. Add B vitamins and antioxidants.
Supplements
Lecithin can improve the functioning of the brain and other organs.
Herbal teas
Drink chamomile, mint, lemongrass, and ginger for their calming properties.
Physical activity
Jogging or walking in the fresh air, as well as exercises for the upper body, improve blood circulation and stimulate the production of nutrients.
Relaxation techniques
The 4-7-8 breathing exercise helps to quickly relax and reduce stress.
Short daytime nap
If you have the opportunity, take a 15-20 minute nap before 4 pm. This will help reduce drowsiness and restore energy.
The expert noted that these are general recommendations, but if you have problems with sleep on a regular basis, it is better to consult a doctor.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
