Quitting smoking is not easy, but it is definitely worth all the effort - for example, did you know that non-smokers live 14 years longer than smokers? That is why now is the time to quit this bad habit. Why? Just 20 minutes after your last cigarette, you will begin to feel all the benefits of your strong-willed decision. Quit smoking, and the site will tell you what is happening to your body at this difficult moment for you.

After 20 minutes

The consequences of the right decision are noticeable much sooner than you might think: for example, less than 20 minutes after the last cigarette smoked, your heart rate returns to normal levels for your age - of course, if you do not have problems with your heart or weight.

2 hours later

It only takes two hours for your body to return your blood pressure to normal. After two hours, your pulse and blood pressure are normal and your peripheral circulation is gradually improving - so, your fingertips should feel warmer and your feet should stop freezing. In fact, your body has recovered from the shock you put it into by smoking a cigarette.

However, it is precisely after two hours that the dependence on nicotine makes itself felt, for starters, the psychological one - the symptoms of withdrawal syndrome increase. The longer you smoked and the more cigarettes you smoked per day, the more intense they will appear.

Early symptoms:

• irresistible craving (“ears are swollen”);
• anxiety, tension, nervousness;
• drowsiness or trembling, overexcitement;
• increased nervous appetite (“I want something like that…”).

If you are determined to quit smoking, you will have to endure all this.

12 hours later

Carbon monoxide, better known as carbon monoxide, is released when tobacco burns and is inhaled by the smoker as part of the cigarette smoke. There is no doubt that the carbon monoxide from one cigarette is not enough to cause a fire like a fire, but the health consequences of even tiny doses are significant.

Because carbon monoxide binds with oxygen in blood cells, significant amounts of this substance can lead to permanent oxygen deprivation, which in turn causes serious cardiovascular problems.

• Just 12 hours after your last cigarette, carbon monoxide levels in the blood are significantly reduced and oxygen levels in the blood increase to normal.

After 24 hours

The risk of heart attack in smokers is 70% higher than in non-smokers.

If you decide to quit smoking, then within a day this figure will begin to steadily decline. Naturally, if you have been smoking for several years, then a few hours will not be enough for your body to recover and eliminate all the consequences, but you are already on the right road.

After 48 hours

One of the unpleasant consequences of smoking is a deterioration in the quality of smell and a decrease in the activity of taste buds. “Not fatal,” you say; however, this means that the longer you smoke, the less tasty food seems to you, you stop enjoying the aromas, and even your favorite perfume is no longer enjoyable.

Fortunately, after two days without cigarettes, your nerve endings begin a long and difficult journey of recovery, and you gradually, day after day, regain the ability to sense the nuances of smell and taste.

This path is long and progressive, you may not even notice how everything will happen. Buy a rose today, inhale its scent... And then repeat the same with a similar flower a month later and compare the sensations.

After 3 days

Three days after you smoked your last cigarette, nicotine is almost completely eliminated from your body. And, unfortunately, this means that difficult times have come: the body is accustomed to receiving its dose of the stimulant and is signaling with all its might that it does not agree with the fact that you quit smoking.

In addition to the psychological symptoms of withdrawal (they began to appear two hours after the last cigarette), physiological manifestations may also be added:

• headache;
• nausea;
• dizziness;
• pressure may jump sharply;
• stomach ache;
• heartburn;
• cough;
• skin rashes.

However, this does not happen for everyone and not always; most often you have a slight headache and are haunted by obsessive thoughts about smoking. Hang in there, it's worth it. If it's really hard, treat yourself to something nice - after all, you saved some money on cigarettes!

After 2 – 3 weeks

After a couple of weeks, you can exercise, run, climb stairs, and generally be physically active without feeling like a wreck.

• Quitting smoking triggered a number of regenerative processes - poison is no longer regularly supplied, the body has time and energy to fix what is broken.
• Blood circulation gradually improves, lung function returns to age-related norms - it’s definitely easier for you to breathe now.
• Friends note that your voice has changed, become softer or higher. You no longer smell like an ashtray.

For most smokers, all unpleasant withdrawal symptoms disappear about two weeks after quitting completely. However, if you can be called a heavy smoker - you have been smoking more than 25 cigarettes daily for more than ten years - the fight against withdrawal syndrome will drag on for 2-6 months.

After 1 – 9 months

About a month after you quit smoking, your lungs and bronchi begin to slowly recover. Step by step, cell by cell, the infected tissue is replaced with a new, clean one, and the cough, weakness, and shortness of breath go away and are forgotten. Now you get colds less often.

You have passed difficult trials and found yourself one of the few. Rejoice, most people who quit smoking during this period return to their addiction.

One year later

Did you quit smoking a year ago? The editors of the site congratulate you - now you are practically healthy and definitely independent of tobacco! You have practically gotten rid of the craving for a cigarette, you no longer have shortness of breath and you only cough after a triple serving of ice cream.

However, this is not all good news: first of all, you have significantly reduced your risk of having a heart attack - now you risk half as much as when you were still smoking. Of course, you still have some work to do, but this is a good result.

After 5 years

Before you quit smoking, a lot of combustion products, including carbon monoxide, got into your blood, and this significantly increased the risk of stroke. Now, five years after you smoked your last cigarette, you are no more likely to have a stroke than those who have never smoked.

10 years later

Smokers have a significantly higher risk of developing cancer - not only lung cancer, but also cancer of the bladder, liver, mouth, throat, lip, esophagus, kidneys, and pancreas.

• Ten years after you quit smoking, you still have a greater risk of developing lung cancer than someone who never smoked, but your risk is half what it was when you smoked.

15 years later

15 years after the last cigarette you smoked, your blood vessels and heart no longer remember that you once abused them. Now you risk getting a heart attack, stroke, and indeed any disease of the cardiovascular system no more than your peers who have never smoked.

• The sword of Damocles in the form of ischemia, tachycardia, arrhythmia, angina pectoris and myocardial infarction no longer hangs over you.

Or rather, it hangs, but no more than over anyone else. And now you have every chance to prevent heart problems in the long term - exercise, eat right, love life and enjoy it.

Everyone, probably, at least once in their life, has not slept for one night. Whether it was due to night parties smoothly transitioning into the next day or with preparation for a session, or it was a work necessity - usually, if possible, a person, if he has not slept all day, tries to make up for lost time the next night. But there are times when it is not possible to sleep for 2 days in a row or even 3 days. There is an emergency at work, time pressure during the session and I have to go without sleep for 2-3 days. What happens if you don't sleep for a long time?

Sleep is the rest of the body; it is responsible for processing and storing information and restoring the immune system. Previously, lack of sleep was used as torture to extract secrets. However, recently experts submitted a report to the US Senate that such testimony cannot be trusted, since in the absence of sleep people experience hallucinations and sign false confessions.

If you don't sleep for 1 day, nothing bad will happen. A one-time violation of the daily routine will not lead to any serious consequences, unless, of course, you decide to spend the next day driving. It all depends on the individual characteristics of the body. For example, if a person is accustomed to a work schedule where after a night shift he still has to work during the day, then he will simply complete these hours the next night.

During the next day after a sleepless night, a person will feel drowsiness, which can be alleviated a little with a cup of coffee, fatigue, and a slight deterioration in concentration and memory. Some feel a slight chill. A person may suddenly fall asleep on public transport, while sitting in line to see a doctor, for example. The next night you may have difficulty falling asleep, this is due to an excess of dopamine in the blood, but your sleep will be sound.

One thing is certain if you are asking yourself a question like: what if you stay up all night the night before an exam? There is only one answer - nothing good. A sleepless night does nothing to prepare the brain for stress. On the contrary, the thinking process will become slower, and intellectual abilities will decrease. Absent-mindedness and inattention are the companions of a sleepy state. Of course, the person will look worse - the skin will be gray, bags will appear under the eyes, and some puffiness in the cheeks.

Experts note that it is enough to miss only the first 24 hours of sleep and disturbances in brain activity begin. German researchers noted the appearance of symptoms of mild schizophrenia: a distorted sense of time, sensitivity to light, incorrect color perception, incoherent speech. The emotional background begins to change; The longer a person does not sleep, the more exaggerated emotions become, laughter gives way to causeless sobs.

If you don't sleep for 2 days in a row

Of course, situations may arise when you have to stay awake for 2 days in a row. This is a more severe condition for the body, which can affect the functioning of internal organs and will manifest itself not just as drowsiness, but also as a malfunction, for example, of the gastrointestinal tract. From heartburn to diarrhea, the range of sensations experienced can be very diverse. At the same time, a person’s appetite will increase (an obvious advantage will be given to salty and fatty foods) and the body, in response to stress, will launch the function of producing hormones responsible for insomnia. Oddly enough, during this period it will be difficult for a person to fall asleep even with a strong desire.
After 2 sleepless nights, glucose metabolism in the body is disrupted and the functioning of the immune system deteriorates. A person becomes more open to the effects of viruses.

After two sleepless nights, the strongest person will become:

• absent-minded;
• inattentive;
• his concentration will deteriorate;
• intellectual abilities will decrease;
• speech will become more primitive;
• Coordination of movements will deteriorate.

If you don't sleep for 3 days

What happens if you don’t sleep all night for 3 days in a row? The main sensations will be the same as after two sleepless days. Coordination of movements will be impaired, speech will deteriorate, and a nervous tic may appear. This condition is characterized by loss of appetite and mild nausea. The experimenter will have to constantly wrap himself up - he will have chills and his hands will become cold. A condition may occur when the gaze is focused on a specific point and it becomes difficult to move away.

It must be said that in conditions of prolonged inability to sleep, a person begins to experience states of failure - when he switches off for a while and then comes to his senses again. This is not a superficial dream; the person’s controlling parts of the brain simply turn off. For example, he may not notice how he missed 3-5 stations on the subway, or when walking down the street he may not remember how he covered a section of the path. Or suddenly completely forget about the purpose of the trip.

If you don't sleep for 4 days

What remains of a person’s brain if he doesn’t sleep for 4 days is not clear. After all, if you don’t sleep for a day, the ability to process information decreases by a third, two days of being awake will take away 60% of a person’s mental abilities. After 4 days of not sleeping, you can’t count on a person’s mental abilities, even if he is 7 spans in the forehead, consciousness begins to become confused, and severe irritability appears. Plus, there is trembling of the limbs, a feeling of wobbliness in the body and a significant deterioration in appearance. The person becomes like an old man.

If you don't sleep for 5 days

If you don’t sleep for 5 days, hallucinations and paranoia will come to visit you. The onset of panic attacks is possible - the most nonsense can serve as a reason. During panic attacks, cold sweat appears, sweating becomes more frequent, and the heart rate increases. After 5 days without sleep, the work of important parts of the brain slows down, and neural activity weakens.

Serious disturbances will occur in the parietal area, which is responsible for mathematical abilities and logic, so a person will have difficulty adding even 2 plus 2. In this situation, it is not at all surprising that if you don’t sleep for so long, there will be problems with speech. Disturbances in the temporal lobe will provoke its incoherence, and hallucinations will begin to occur after the functions of the prefrontal cortex malfunction. These may be visual, dream-like or auditory hallucinations.

If you don't sleep for 6-7 days

Few people are capable of such an extreme experiment with their body. So, let's see what happens if you don't sleep for 7 days. The person will become very strange and will give the impression of being a drug addict. It will be impossible to communicate with him. Some people who decided to do this experiment developed Alzheimer's disease syndromes, severe hallucinations, and paranoid manifestations. The record holder for insomnia, American student Randy Gardner, had severe trembling of his limbs and could not even perform the simplest addition of numbers: he simply forgot the task.

After 5 days without sleep, the body will experience severe stress in all systems, brain neurons become inactive, the heart muscle wears out, which is manifested by pain, the immune system, due to the passivity of T-lymphocytes, ceases to resist viruses, and the liver also begins to experience enormous stress.

Oddly enough, after such a long period of sleeplessness, all symptoms will disappear literally after the first 8 hours of sleep. That is, a person can sleep for 24 hours after being awake for a long time, but even if he is woken up after 8 hours, the body will almost completely restore its functions. This, of course, is the case if the sleep experiments are one-time ones. If you constantly abuse your body, not allowing it to rest for two or three days, then it will end with a whole bunch of diseases, including cardiovascular and hormonal systems, gastrointestinal tract and, of course, psychiatric ones.

List of used literature:

• Kovrov G.V. (ed.) A brief guide to clinical somnology M: “MEDpress-inform”, 2018.
• Poluektov M.G. (ed.) Somnology and sleep medicine. National leadership in memory of A.N. Vein and Ya.I. Levina M.: “Medforum”, 2016.
• A.M. Petrov, A.R. Giniatullin Neurobiology of sleep: a modern view (textbook) Kazan, State Medical University, 2012.

shareholders (company data): management of the publishing house (Irina Samokhina, Evgeniy Samokhin, Vladimir Fomin) and Rostov regional AKKOR - 18%. financial indicators (RAS, 2009, SPARK-Interfax data): revenue – 37.4 million rubles, net profit – 2.1 million rubles.

CJSC "Technical Center Peasant"

printing house. shareholders (company data, SPARK-Interfax): Publishing House "Krestyanin" and its shareholders. financial indicators (RAS, 2009, SPARK-Interfax data): revenue – 91.2 million rubles, net profit – 3.2 million rubles.

On May 17, the Myasnikovsky District Court suspended the work of the printing house of the publishing house “Krestyanin” for 90 days, the publishing house reported on its website (the court’s ruling is at the disposal of the editors). The leadership of "Peasant" believes that this happened for political reasons. “On May 12, in the evening, the deputy director of the printing house of the Publishing House “Krestyanin” called the Deputy Minister of Internal and Information Policy of the region Oleg Bessmertny, who asked if we were printing a leaflet of the candidate from the Communist Party of the Russian Federation for the post of mayor of the city of Shakhty, Gennady Ilyin,” said the general director of the Publishing House Irina Samokhina. According to her, when the deputy minister answered “yes” to his question, she received a call from “political strategist” Sergei Kaminsky.

According to Samokhina, Kaminsky told her that he was involved in the elections of Denis Stanislavov (a candidate from United Russia in the elections for the mayor of Shakhty), that tomorrow was the last day of campaigning, the situation was tense, he and Bessmertny were “concerned about the developing situation.”

The son of the former vice-governor of the region, Stanislavov, won the mayoral elections on May 15, but with a minimal margin over his competitor, the Communist Party candidate Gennady Ilyin. According to the regional election commission, the difference between them was 1.5% (739 votes).

According to Samokhina, after talking with them in the Myasnikovsky district, where the printing house is located, the lights were turned off, and then a police squad arrived along with the head of the district police department. He said that, according to an anonymous source, the printing house “is printing a leaflet with anti-Semitic content.” The police were not allowed into the facility.

In the morning, fire investigator Georgy Volovodov arrived at the printing house and, without approval from the district prosecutor’s office, carried out a “visual inspection” of the facility, says Samokhina. After this, he drew up an inspection report and sent it to the court. According to the judicial act, Volovodov discovered eight violations of fire safety rules (such as the lack of protective shades on lamps and non-compliance of the evacuation plan with GOST). The violations were eliminated in one day, but the court has not yet taken this into account, noting that the ID and firefighters did not provide evidence. On May 17, the court suspended the activities of the printing house.

After the evidence was presented, the court once again postponed the hearing to May 31, citing “insufficient facts to make a decision on opening a printing house,” Samokhina says. The ID complained to the prosecutor's office about the firefighters, while the complaint is being investigated, says an employee of the district prosecutor's office. Volovodov could not be found at the department of the regional Main Directorate of the Ministry of Emergency Situations for the Myasnikovsky district yesterday.

Other participants in the conflict deny Samokhina’s version. “I actually called Samokhina, but then to ask if Krestyanin had a branch of their printing house in the city of Krasny Sulin - according to our information, illegal election leaflets were printed there,” says Bessmertny. It turned out that the publishing house did not have a branch in this city, and that was the end of the conversation. There were no requests on his part to suspend the printing of Communist Party leaflets, Bessmertny claims.

Kaminsky confirmed that he wanted to meet with Samokhina, but he denies that he is a political strategist and says that he did not work on the elections in Shakhty. “I am the general director of Don Media Agency LLC, which produces printed products, and wanted to agree on printing part of the circulation,” says Kaminsky.

We all die.

But what happens to your body after this? This is how it will live after you yourself have already passed away.

Life goes on

You are dead when your brain has irreversibly stopped functioning. At least according to the definition set out in Swedish law. But some parts of the body still continue to live. The body does not die at once, as many believe. Experts distinguish between the death of an individual and the death of cells.

Strange noises

For example, heart valves can be used for 36 hours after death, and corneas continue to function twice as long. Quite a few strange things can also happen, such as dead bodies making strange noises, people continuing to think, and dead men getting erections. Let's take a look at some of the things that can happen to your body at various times from 30 seconds to 50 years after you die.

30 seconds

Brain cells are sensitive to lack of oxygen and are among the first to decompose. However, some nerve cells can survive for so long that scientists are not entirely sure whether you are still perceiving something even though you are already considered dead.

The dead keep thinking

Research has shown that brain activity can be around zero for more than a minute, indicating that a person is dead, and then rise to a level comparable to being fully awake, only to then drop back to zero. What happens in this case is still not entirely clear. According to some assumptions, the brain awakens again to life because the soul leaves the body. From a scientific point of view, this phenomenon is explained by the fact that a large number of nerve cells emit impulses one last time. Scientists are wondering whether this could explain why people brought back to life after cardiac arrest report light and strong feelings. In this case, they could be conscious even after their heart stopped beating, and they could retain thoughts and feelings even when brain activity was close to zero for a while.

No one knows

This phenomenon has also led to discussions about whether transplant surgeons should wait for a possible surge in activity before proceeding.

Context

Sex and Death in Homer

Aeon Magazine 02/25/2017

Business with death

Neue Zürcher Zeitung 05/24/2017

Learned to death

Ghanoon 09.09.2017

Could the USSR win the lunar race?

Expressen 04/21/2017

Fights for every street and every house

Frankfurter Allgemeine Zeitung 03/16/2017 “It is unlikely that a person is conscious during such brain activity. But the only ones who have actually come close and can say anything about it are those who have experienced near-death experiences,” says brain researcher Lars Olsson from the Karolinska Institutet.

12 hours

After 12-18 hours, cadaveric spots reach their maximum coverage. They arise due to blood sedimentation. They can, for example, show whether the corpse was moved, which is what forensic doctors pay attention to, for example, when a crime is being investigated.

24 hours

Macrophages are another type of long-lived cell. They belong to the immune system. It was possible to track that they can work for another day after you have died, for example, destroying soot in the lungs after a fire.

36 hours

Even though your heart has stopped beating, your heart valves can survive well because they contain connective tissue cells that last a long time. Heart valves can be used for transplantation for as long as 36 hours after a person's death.

72 hours

The cornea also continues to live. It can be used within three days after you die. This is explained, among other things, by the fact that the cornea is very close to the surface, in direct contact with the air and receiving oxygen from it.

96 hours

When a body begins to decompose, gases are produced. They can cause strange and unpleasant sounds such as moaning and muffled crying. It happened that this phenomenon very frightened people who even thought that the dead man had come to life.

After a few days, dirty green spots appear on the body. They often begin to spread from the abdomen - due to bacteria. Well, then they spread throughout the body.

An erection occurs

Although the likelihood of this happening is very low, cases of dead men having erections have also been reported. This is because the blood can collect into clots that still contain nutrients and oxygen. Blood provides nutrition to cells that are receptive to calcium. Certain muscles are activated by calcium, and in men, this can cause a particular muscle to contract and result in an erection.

Multimedia

Memento mori

Medievalists.net 10/31/2014 Hair and nails grow

Henrik Druid, a forensic physician and legal scientist, performed approximately 6,000 autopsies. According to him, many people believe that hair and nails continue to grow after a person has died. But this is a misconception.

“The skin loses fluid, shrinks and tightens. It looks like your nails and hair are sticking out more than before. But the fact that they are growing is an illusion.”

Liquid leakage

After a couple of weeks, dead bodies are usually already badly damaged.

“Then you can see signs of severe decomposition. For example, the body turns brownish-green, fluid-filled blisters appear on the skin that may burst, and fluid may leak from the mouth and nostrils, including from tissues and muscles.
In addition, corpses often swell and emit unpleasant odors. At this moment, the rigor stops, and the body becomes very soft: the skin, muscles and organs have already decomposed. When the body no longer has immunity, bacteria in it are free to multiply, feed and destroy it.

And if you also had some kind of infection, and you died with harmful bacteria inside, or you had cancer, then your body will decompose even faster.”

Laying larvae

How quickly the decomposition process takes place also depends on the environment. If a body is kept warm, it decomposes faster than if it is cool. A body left in nature is largely destroyed within a month, after it is taken over by bacteria and insects. The body is usually preserved in a coffin for much longer.

“But sometimes flies manage to lay faces, including in body openings - eyes, nose, mouth and anus - before the body hits the ground. This can happen in just a few days. Then they will go into the coffin with the body and continue to decompose it.”

Dug up again

After a year, as a rule, the bodies lying in the ground are completely eaten by bacteria, and only bones remain. But there are also exceptions. One example is the famous case from the Swedish city of Arboga, where a body was dug up a year after burial, and it could still be opened.

“It depends on the conditions. For example, it matters how wet or dry it was in the ground and the coffin. Bacteria thrive in a humid environment.”

Soapy consistency

A body can survive in water much longer than in land, which was confirmed, among other things, during the recovery from the bottom of the steamer Freja in 1994. The ship sank 98 years earlier, and yet the bodies were identified. In the water in the body, the formation of the so-called fat wax occurs, due to which it becomes hard and acquires a soapy consistency, which is unfavorable for bacteria.

As for the skeletons, according to calculations, they should decay in the grave over a fifty-year period. But even here everything can vary greatly. It happened that bones were preserved for hundreds of thousands of years.

InoSMI materials contain assessments exclusively of foreign media and do not reflect the position of the InoSMI editorial staff.

Negatively affects the body. Mood deteriorates, the brain works slower, metabolic processes are disrupted, and the risk of obesity and diabetes increases. Unfortunately, no amount of fighting spirit will help you make the right decisions if you don't get enough sleep. Even stimulants, such as coffee, will not allow you to think better.

But you can prepare for being awake at night as best as possible. How to stay awake and survive the night away from bed and recover as quickly as possible? So…

How to survive a sleepless night

1. Try to get plenty of sleep

It is not always possible to plan a sleepless night, but if you suspect that you will have to suffer, prepare your body for the load. If you already sleep little, and then don’t sleep at all, the negative effects of this regime will only accumulate.

But if you usually stick to the regime and rest within the normal range, from seven to nine hours, then one sleepless night won’t hurt. And if you sleep longer for a few days before the night marathon, then the consequences for the body will be minimal.

Yes, the article is just about how not to sleep. But sometimes 20 minutes is better than nothing. If you have the opportunity to get some rest, it is better to give preference to short sleep.

Two problems. The first is the risk of sleeping longer. The second, equally serious, is the inability to sleep. Well, how can you take a break for 20 minutes if your head is full of things to do, tasks, tickets? Lie on the floor in the Shavasana yoga pose. Even if you're not a fan of meditation or anything like that, just lie down on a flat, hard surface, spread your arms and legs out to the sides, set your alarm clock (20 minutes!), and then relax your muscles one by one, starting from your toes to the top of your head. Consciously, forcing yourself to completely liberate yourself. It will take two minutes for this relaxation. For another 18 you will either sleep, or at least just rest.

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If possible, sleep for an hour or an hour and a half. This way you will wake up from REM sleep and feel refreshed.

3. Turn on the light

We need darkness to produce melatonin, the sleep hormone. If you don't want to fall asleep, add light. For example, a light source located next to the eyes (desk lamp, monitor) will bring the brain into an active state.

4. Ventilate

We sleep better when the room is cool, that is, the temperature is around 18 °C. If you want to be cheerful, the room should not be warm or cold. 23–24 °C is the temperature at which you will not fall asleep.

5. Take a cool shower

Sometimes just the thought that it’s time to get into cold water makes you wake up. You need to, you need to wash your face (at least) if an invigorating shower causes panic. The effect of the method is short-term: the charge will last for half an hour or an hour, then you will have to go through the procedure again. But remember that she .

Replace washing and showering with ice cream or popsicles. No more than once a night, so as not to conflict with the next point.

The candy will respond with irresistible fatigue in a few hours. Sweets will not help you retain energy: sugar will sharply increase your energy level, and then your strength will leave you just as abruptly.

It is better to eat foods that will provide you with energy for a long time. For example, light foods high in protein. What kind of food is this? Nuts. Eggs. Nuts again. Eat it with vegetables and fruits.

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Don't put anything heavy or fatty on your plate; forget about fried chicken legs and hamburgers for now. And instead of bingeing on one meal, snack on small portions throughout the night to keep yourself energized.

7. Drink coffee, but in small portions

Coffee, of course, is a stimulant, but there is no need to exceed the dose of caffeine.

A couple of liters of coffee is as invigorating as a couple of cups, it’s not just a matter of quantity. The main thing is not to drink the entire dose of coffee at once.

When a night without sleep lies ahead, you need to focus on your tasks. If you drink more than two cups at once, you will overstimulate your nervous system and lose concentration.

So when you start to get tired, drink a cup or two slowly, preferably while chewing something. Then, after four hours, you can go for a coffee refill.

When your coffee requirement (which is four cups a day) has already been met, switch to water. With sufficient fluid supply to the body, each cell works better, and it is much easier to concentrate on work.

There are also folk remedies for vigor. For example, tincture of eleutherococcus or ginseng. Add them to your tea (in therapeutic doses!), they are natural tonics that will help fire up your brain and get it working.

8. Better to chew

Chewing gum increases activity and may even improve brain performance. Help yourself and choose mint gum. Mint promotes brain activity, and its aroma improves memory.

By the way, about smells. Essential oils of tangerine, lemon, orange, rosemary are also invigorating. If you don’t like flavorings and oils, just eat your sleep with oranges, or better yet, a fruit dessert with citrus and mint.

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9. Get up and walk around

Take a short break every 45 minutes to go for a short walk. If you drink a lot, as advised above, then you will have to constantly go to the toilet, so use the forced break to walk a little more.

This is especially important if you work all night at the computer. From time to time, do the well-known exercise: take your eyes off the screen and focus on a distant point.

Instead of a short warm-up, do a massage. A full body massage will turn you off, but it’s better to knead individual points. Neck, ears, head, fingers - restore blood circulation in these areas to make it easier to think and move.

10. Choose an active background music

Save sounds of nature, mantras, lullabies and romantic music until the next day. Too monotonous tracks, even harsh and loud ones, will also not help to maintain vigor. Make a dynamic playlist that makes you want to dance to. At three o'clock in the morning, there will be no time for entertainment while studying notes, but you won't be able to sleep either.

Sit on an uncomfortable chair. Straighten your back, grab your gadgets and set reminders. Just no armchairs, sofas or soft pillows. Stools, a flat floor - these are your workplaces. Keep your body toned so that your brain doesn't relax either.

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12. Find great experiences

When a sleepy veil covers your eyes, you need to wake yourself up with an emotional bomb. Talk to someone whose views are obviously opposite to yours, and on the most pressing topic (you can arrange a discussion in the comments). Open a link to a resource that you truly hate. The task is not to get carried away and not to prove to your opponent that you are right with all your might, but simply to get a dose of adrenaline and open your eyes wider.

How to survive the next day

All attempts to artificially add vigor can only be a temporary measure.

You don't add more resources to yourself when you pour a can of energy drink inside. You simply help the body burn its own fuel by working two or three shifts in a row.

Therefore, put all your efforts into recovery.

1. Don't drive

Research shows that a sleepy driver is no better than a drunk driver. So if you have a sleepless night on your schedule, ask someone to give you a ride to work or take public transport. Until you get at least four hours of sleep straight, no driving.

If you don’t want to destroy your normal routine, don’t go to bed during the day. Otherwise, you risk falling asleep so much that you only open your eyes in the evening. And then returning to a normal schedule will be much more difficult. If you sleep, then according to the night schedule: 20, 60, 90 minutes. Not more.

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3. Save coffee for later

When your hands reach for a can of coffee and energy drinks, resist. Even if you drink coffee six hours before bed, caffeine disrupts your rest. You need to drink a couple of cups in the morning, but after 16:00 stop going to the coffee machine. Otherwise, despite your nightly adventures, you will sleep poorly.

4. Stop multitasking

It's better to choose two tasks and work on them in turn. When you feel like you're losing track of what you're doing, take a break and then move on to another task. Don't do them at the same time - your brain just can't do it fast enough. But he also cannot be busy with routine work. The same actions will put you to sleep, and a new task will activate your thinking processes. Give yourself some wiggle room to keep your thoughts on track.

5. Keep drinking and eating vegetables

Yes, yes, yes, drink water! We are aware that this is the most popular advice when it comes to health. Well, follow him finally. :)

If we don't sleep enough, we reach for high-calorie foods and eat more often than usual, although physical activity decreases. Therefore, by the way, regular lack of sleep is associated with a high body mass index.

Proper nutrition is especially important when you are not doing well with the rest of your diet.

The solution is to crunch on vegetables and fruits; nutrients, vitamins and antioxidants will protect the cells until you can provide them with normal recovery.

6. You need to do at least some exercise

It’s better to lift weights on another day, just like running multi-kilometer distances. But they will help you get through a difficult day and dispel sleep. Well, after light physical activity, even an overloaded brain will sleep better.

7. Eat little. And don't drink

A tired brain will demand pleasure, and the easiest way to get it is through food. The dangers of overeating have been known for a long time, so you will only feel overwhelming fatigue if you eat an extra piece.

And advice from the captain: don’t drink anything alcoholic. Lack of sleep + alcohol = disaster.

Scientists have long established that alcohol generally has a detrimental effect on sleep, so if you want to recover from last night’s race, even a glass of wine will be unnecessary.

Even if you are chronically sleep deprived, you can improve your condition by sleeping for 10 hours straight. Such sleep will help restore motor skills, and the next morning you will feel much better.

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Results

So, if you need to survive a sleepless night, remember that the body will not be happy. This means that in other areas you need to take care of your health: proper nutrition, enough fluid (not alcohol), both at night and the next day. Schedule opportunities to recover and take breaks from work.

Nothing will happen to you from one night like this, of course. At most, you will be irritated for a couple of days.

But chronic lack of sleep affects your health, but that’s another story.