JAKARTA - Staying up late because of work, taking care of children, long journeys, or just having trouble sleeping can make the body feel very tired the next day. Lack of sleep not only makes you dizzy, but can also affect concentration, body resistance, metabolism, and mood.
Quoted from the Women's Health website, according to Rachel Salas, a professor of neurology and sleep expert, sleep has an important role for brain function and overall health. He explained that sleep is very important for memory and cognitive ability.
When a person is sleep-deprived, the risk of illness increases, metabolism can be disrupted, and the mood the next day tends to worsen.
But the good news is, there are some simple ways to help your body recover after staying up late and you don't always have to rely on coffee.
1. Change Your Mindset to Be More Positive
After a bad night, many people immediately worry about going back to sleep. In fact, negative thoughts can actually make the body tense and difficult to rest.
Building positive suggestions such as convincing yourself that the body can still function and the next night will be better can help the brain relax more and make it easier to sleep next.
2. Naptime
If possible, take a nap of about 20 minutes to reduce fatigue and help the brain refocus.
If you really don't sleep all night, a nap of up to 60-90 minutes is also possible. The important thing is to avoid sleeping too close to bedtime so that the sleep rhythm is not disturbed.
3. Find Sunlight and Fresh Air
A short walk outside in the morning or afternoon can help naturally boost energy. Exposure to sunlight helps the body increase serotonin, a chemical that plays a role in improving mood and helps regulate the production of melatonin, which is important for the night sleep cycle.
4. Light Sports
Light exercise such as walking, stretching, yoga, or tai chi can help the body feel fresher and reduce stress that can interfere with sleep. Conversely, too much exercise when the body is not rested can make fatigue worse and interfere with the quality of sleep the next night.
5. Pay attention to the cleanliness of the bed
Dust and allergens that accumulate on the TV, pillows, or room carpets can cause you to wake up unconsciously at night. This makes sleep feel less quality. Try washing at least once a week or once every two weeks, and keep the room clean and tidy so that you can sleep better.
6. Create a Comfortable Room to Sleep
The ideal bedroom is clean, minimizes visual disturbances, and has a cool temperature. Too hot temperatures or too crowded decorations can keep the brain active so it's hard to sleep. Using a fan or keeping the air circulation good can help the body relax faster at night.
7. Sleep Early the Next Night
To recover your body, try going to bed 15–30 minutes earlier than usual the next night. This helps the body catch up on lost rest without drastically repeating the sleep schedule.
Why is Recovery After Staying Up Late Important?
Chronic sleep deprivation can cause a decrease in concentration and memory, increase the risk of illness, metabolic disorders, bad mood, irritability, or anxiety. Although sometimes it's not a big deal, it's important to immediately restore normal sleep patterns so that health is maintained.
The English, Chinese, Japanese, Arabic, and French versions are automatically generated by the AI. So there may still be inaccuracies in translating, please always see Indonesian as our main language. (system supported by DigitalSiber.id)
