By continuing to browse this site, you agree to this use. One recent study found that people who experienced the recommended amount of sleep saw a One group slept in the dark room on the first night and in the room with a little overhead light on the second, whereas the other group slept in the room that was totally dark on both nights.
The researchers drew hourly blood samples for melatonin and measured brain waves, the blood oxygen levels, and heart rate and breathing. They also conducted oral glucose tolerance tests on them the following morning. What they found was that not only did participants sleep much better in the room with overall darkness, they had much lower levels of insulin. The higher your insulin levels are, the more weight you gain, regardless of how much you eat or exercise.
Firstly, it shows that you really can gain weight just by not getting enough sleep. But, perhaps more importantly, this highly clinical study also indicates the importance of sleeping in total darkness and limiting your exposure to artificial light before bed.
If you live in a city, where artificial light floods into your window from the street lights outside, you might also want to consider investing in some curtains or a sleep mask. Instead of attempting to combat your sleepiness with caffeine, try these 15 ways of bouncing back from a lack of shut-eye to conquer your day. It will boost your energy levels, though — promise. So much so that a study published in the journal Physiology and Behavior found just 10 minutes of walking stairs can give you more energy than 50 mg of caffeine — aka about the amount in half a cup of coffee.
The issue with that is that drinking coffee after lunchtime is only going to lead to yet another sleepless night, making it nearly impossible to bounce back from the poor sleep you already had, says a study published in the Journal of Clinical Sleep Medicine.
It might seem like those few extra minutes are doing your body good, but that choppy, fragmented sleep is only going to make you feel even groggier in the end, says a study published in the journal Sleep. A study published in the journal Biofeedback found participants felt much more awake and lively after skipping rather than simply walking around slouching. So relive your childhood recess days and you might not pass out at your desk before lunchtime.
According to the Mayo Clinic , snoozing more than 30 minutes will just mess up your sleep schedule for another night, making it hard to conk out come bedtime. While long naps are only going to cause bodily destruction, one study published in the journal Sleep found sneaking in a quick minute nap over your lunch break can give your energy a major boost and even improve your cognitive performance. A study published in the journal Psychotherapy and Psychosomatics found those who did light exercise were way less fatigued than those who tried to do a heavy workout.
And veering from your regular sleep schedule and logging more hours to try and overcome sleep deprivation will only make matters worse, resulting in you feeling even groggier with poorer focus and slower reaction times. Instead, hop into bed and get up as usual and your body will naturally get back on track. Take a Walk Outside.