| How to Survive Work with No Sleep Posted: 28 Dec 2019 12:00 AM PST There are plenty of legitimate reasons to pull an all-nighter — a fussy child, a pressing project, a looming deadline. There are also plenty of silly reasons. Maybe you stayed up playing catch-up with a friend you haven't spoken to in a while, or maybe you were out on the town. Regardless of your reason, though, you're still going to have a hard time at work the next day. But that doesn't mean you should call in. If you structure your time effectively and keep yourself nourished throughout the day, you can survive work with no sleep. [Edit]Starting Your Work Day - Resist the urge to hit the snooze button. Even if you're used to hitting the snooze button a few times before you finally get up, if you're going on little to no sleep, that snooze button will do you more harm than good. Those brief moments of light sleeping will only make you feel more tired, and you also run the risk of sleeping through your alarm.[1]
- Instead of hitting the snooze, set your alarm for the latest possible moment you can wake up. That way you'll get as much uninterrupted sleep as possible, even if it's only a few hours.
- Eat a light, protein-rich breakfast. A heavy breakfast will only make you more sleepy. Sweet, calorie-rich foods may give you a sugar spike but will cause a crash later. Instead, have a light breakfast of whole grains and protein, with a little fresh fruit.[2]
- For example, you might have a piece of whole-wheat toast smeared with avocado and an apple or an orange. Yogurt is also a good breakfast option.
- If you've had little to no sleep, you'll likely be craving sugary foods and simple carbs, so it may take a little self-discipline to force yourself to eat right.
- Go for a walk outside if possible. Sunlight can help restore your energy and give you a boost of vitamin D. If you have the time and the weather is hospitable, try a brisk walk around the block for 10 or 15 minutes after breakfast.[3]
- You'll get more of a boost if there's a bit of a chill in the air. On the other hand, if it's hot and humid outside, you may want to skip the walk. Sit outside in the sun and scroll through your social media while you drink water instead.}}
- Take a cold shower in the morning. A cold shower improves your circulation and boosts your energy. This can be a big help if you're trying to get ready for work after a night of little to no sleep.[4]
- If you can't handle a completely cold shower, turn the water to cold for about 30 seconds before you get out for a brief, cold blast.
- Choose basic, comfortable clothes for work. If you're already exhausted, the last thing you want to do is wear something uncomfortable to work. The annoyance will become unbearable after a few hours.[5]
- If you have to wear a uniform, make sure what you're wearing fits well and is clean and neat. You can at least make sure that your undergarments and shoes are as comfortable as possible.
[Edit]Structuring Your Time at Work - Warn your coworkers that you didn't get much sleep. It's typically a good idea to let those around you know that you're coming off of an all-nighter — especially people who work closely with you or depend on you. You don't have to go into personal details if you don't want to, but at least let them know that you're not at 100%.[6]
- If there's anything in particular that you want them to do to help you out, let them know. For example, if you have a secretary or assistant, you may ask them to hold all of your calls.
- If you have any pressing deadlines, you might ask your supervisor for an extension until you can get some rest.
- Work on the most difficult tasks first. If you didn't sleep much the night before, you'll typically have the most energy in the morning. Any energy you might have will substantially decrease over the course of the day. Take advantage of that energy to get anything important or challenging out of the way.[7]
- If you get the important things done, your boss may take pity on you and let you leave a little earlier. But even if you have to remain at work the full day, you at least don't have to worry about struggling with difficult tasks after lunch.
- Reschedule or skip any meetings you're able to. Being sleep-deprived damages your communication skills and may make it more difficult for you to pick up on nonverbal cues. In a group situation, this means you're likely to say or do something you'll later come to regret.[8]
- Not getting enough sleep also gives you a short fuse, so you may become irritated at things you would ordinarily let slide.
- Avoid high-stakes projects or decisions if possible. Sometimes high-stake decisions are urgent and unavoidable. However, it's generally best not to make those kinds of decisions or take on those projects when you're sleep-deprived.[9]
- In some fields this may be impossible. For example, if you're a first responder or work in the medical field, you may have to make life-or-death decisions on a regular basis. If you have that kind of job, it's probably best to call out if possible, rather than risk someone's life or health by making a bad decision while exhausted from lack of sleep.
- If you are faced with a relatively high-stakes work issue, do what you can to take your time and work through the options objectively and logically. See if you can get other coworkers to pitch in and help you out.
- Leave routine busywork until the end of the day. You'll likely have the least energy at the end of your workday. If you're only doing routine work that doesn't require a lot of brainpower, you can afford to zone out a little.[10]
- If this isn't possible, take the time you need to make sure your work is done properly. If you can, have a coworker look over what you've done before you submit it. For example, if you work in accounting or bookkeeping, you might have a coworker double-check your numbers before you submit them.
[Edit]Making It through the Day - Drink caffeine in small doses throughout the day. Focus on small amounts of caffeine at a time so you don't get too jittery. You might have a small cup of coffee or tea once every 3 hours or so to keep your caffeine supply even.[11]
- Sugary energy drinks may cause you to crash later, so they're best avoided if you're trying to get through the day after having no sleep.
- Snack on protein-rich foods to keep your energy level up. String cheese and nuts, such as almonds, are high in protein and will give your body the energy it needs to power through the day. Many companies make protein snack mixes, so you might consider getting some of those to help you through a sleep-deprived day.[12]
- Constant grazing in small amounts also gives your body something to do, so you're staying mildly active, even if you're just sitting at your desk.
- If you can't have snacks at work, try to sneak in a small snack on breaks.
- Eat a light lunch with lots of veggies and lean protein. A heavy lunch will likely lead to an afternoon "food coma," especially if you're already working with sleep deprivation. Have a light, colorful lunch with lean protein such as chicken or fish.[13]
- A salad with avocado and almonds is a good way to get some protein in your lunch without eating meat.
- Avoid pasta, heavy sauces, and red meat, as these types of food will only leave you more sleepy.
- Get some sunshine if possible. If it's a bright sunny day outside, try to take a short walk at lunchtime to give yourself an energy boost. You might also take your lunch outside to eat it, instead of eating in the break room or at your desk.[14]
- If the weather isn't suitable for a walk outside, do what you can to get out of your workplace, even if it's only for a few minutes. A change of scenery will do you good.
- Take a power nap if you can. A brief 20- to 30-minute nap in the afternoon can give your mind and body the energy it needs to make it through the rest of the day. Just make sure you don't sleep for any longer than that.[15]
- If you are able to take a nap, you may want to get a coworker to come wake you up so you can make sure you don't sleep longer than you should.
- Drink lots of water. Staying well-hydrated is always important, but it's even more vital if you haven't gotten enough sleep. If you're dehydrated, you'll feel even more tired and rundown than you already do when you have sleep deprivation.[16]
- Try to drink at least one glass of water every hour while you're at work. Avoid sugary sports drinks, which may only make you more sleepy.
- Your mind and body need 7 to 9 hours of sleep a night to function at their best. Do everything you can to get as much sleep as possible each night, even if it means going to bed earlier.[17]
- The day after a night with little to no sleep, commit to an earlier bedtime — but not too early. Go home after work, have dinner, and stay up for another hour or so. Any longer than that, though, and you may catch your second wind, which will make it difficult for you to go to sleep.
[Edit]Warnings - Contact your healthcare provider if you find yourself staying up all night more than once every couple of months, or if you believe you're suffering from insomnia.[18]
[Edit]References |
| How to Make a Period Kit Posted: 27 Dec 2019 04:00 PM PST Whether you've been having periods for a few years or are waiting for your first one to start, your period can take you by surprise. Having a well-stocked period kit can help you be prepared, no matter what happens! If you're going to school, heading to work, or just out running errands for the day, having a portable period kit with you can be a lifesaver. It's also a good idea to have all the supplies you need at home in one convenient place. [Edit]Putting Together a Portable Kit - Pick a pouch that will fit in your bag or locker. To keep all your period supplies organized, pick out a nice pouch that's not too big to put in your backpack, purse, or locker. A zippered pencil case or cosmetics bag will work great for this.[1]
- If you feel self-conscious about what's in your kit, make sure to pick a pouch or bag that isn't see-through!
- If you drive, you could also store a kit in your car's glove compartment.
- Put in enough of your favorite sanitary products for at least 1 day. There are a ton of different period products you can choose from, and everyone has their own needs and preferences. Pack a variety of the products you like best in your period kit. Make sure to include at least enough to get you through 1 day.[2]
- For example, you might include 3 or 4 each of pads, tampons, and pantyliners.
- If you have enough space, you could pack 2 to 3 days' worth of products in your kit. That way, you won't have to refill the bag every day of your period.
- Try to include products that will work for both lighter and heavier flow days.
- If you're not sure what kinds of products to include, get advice from an experienced relative or friend.
- Include some wipes for easy cleanup. No matter how careful you are, periods can get messy. To help yourself clean up a bit, add a small pouch of personal cleansing wipes to your kit.[3]
- Make sure to use wipes that are free of dyes and perfumes so you don't irritate the sensitive skin around your vagina. Some doctors recommend using Tucks hemorrhoid pads instead of wipes.[4]
- Toss in some baggies for disposing of pads or tampons. Flushing pads or tampons down the toilet is terrible for the plumbing, but tossing them straight in the trash bin can be a little unsanitary. To dispose of your period products neatly, add a few plastic baggies to your kit.
- You can buy special bags just for this purpose, like Scensibles or Fab Little Bag. Diaper disposal bags are also a great option.
- If you're concerned about plastic waste, look for baggies that are biodegradable.
- Pack a change of underwear in case of leaks. A fresh pair of undies can be a lifesaver in case your period starts unexpectedly or your pad leaks. Put 1 or 2 clean pairs in your bag, just in case![5]
- If you have room, you might also include a rolled-up pair of leggings in case you have a major leak.
- Add some painkillers if you suffer from cramps. To keep period cramps from ruining your day, it's a good idea to have some over-the-counter pain medicine in your kit. Toss in a small bottle of ibuprofen (Motrin or Advil), naproxen (Aleve), or whichever medication works best for you.[6]
- Always follow the directions on your medication packaging or from your doctor, and don't take more than the recommended dose.
- Keep a chocolate bar for extra comfort. There's not a lot of science to back it up, but many women swear by chocolate as a natural remedy for cramps. Even if it doesn't help your cramps much, a little chocolate might be just the thing to cheer you up when you have the period blues! Pack a chocolate bar in your kit for when you need an extra boost.
- There's some evidence that dark chocolate may be especially effective, so go for a dark chocolate bar or a handful of bite-sized dark chocolate candies.[7]
- Have a few coins on hand in case you need the vending machine. If you run out of pads or tampons, you might be able to use a bathroom vending machine in a pinch. Put some coins in your bag in case you run out of any essential supplies.
- In some areas, schools are required by law to provide free period products for their students.[8] If you're in school, ask a teacher or your school nurse about your school's policy.
[Edit]Assembling a Home Period Kit - Get a box or basket for your period supplies. A pretty box, basket, or storage hamper can make it easier to keep all your period supplies together. Choose something you can store in your bathroom or bedroom that's big enough to hold everything you need.[9]
- Store the kit next to your toilet for easy access when you need to change your pad or tampon.
- If you're uncomfortable with visitors seeing your period kit, get a storage container with a lid. If you like, you can choose something with a pretty pattern to give it some decorative flair!
- Fill your kit with a variety of period hygiene products. Get a selection of your favorite products to put in the kit. Make sure to include a variety of products for both light and heavy flow days (such as pads, tampons, and pantyliners).
- To make your products easier to access, you may want to take them out of the original box or package and arrange them neatly in your storage container.[10]
- Place at least enough products in the kit to get you through 1 period (i.e., a month's supply). Make sure to replace whatever you use before your next period.
- Put in some wipes to help you clean up. If you like being able to quickly freshen up when you're having your period, include a package of gentle, unscented personal wipes in your kit. If wipes are too irritating, some doctors recommend using Tucks hemorrhoid pads instead.[11]
- Never flush wipes down the toilet, even if they're supposed to be flushable. They can cause major clogs!
- Add a heating pad or hot water bottle to fight cramps. Heat can be seriously soothing when you have period cramps. Put a heating pad, a hot water bottle, or some heat patches in your kit so you can use them whenever you need them.[12]
- If you enjoy soaking in the bath during your period, keep some soothing bath salts or oils in the kit.
- Include some painkillers for extra cramp relief. Anti-inflammatory painkillers like ibuprofen (Motrin, Advil) or naproxen (Aleve) can help relieve your cramps.[13] Keep a bottle of whichever medication works best for you in your kit.
- Always take any pain medications according to your doctor's or pharmacist's instructions or the directions on the packaging.
- If you've never gone shopping for period supplies, ask a family member or friend who's already had their period to come along. They can give you advice and help you feel more comfortable picking out supplies.
- If you have cravings during your period, munching on some nutritious snacks can help. Keep some protein bars in your kit to give you energy, or put in some dried fruit or whole grain crackers to tackle sugar or salt cravings.[14]
[Edit]Warnings - Wearing a tampon for too long can cause you to develop a serious condition called toxic shock syndrome (TSS). Never wear a tampon for longer than 8 hours.
[Edit]Things You'll Need [Edit]Putting Together a Portable Kit - Zippered cosmetics bag or pencil case
- Period products (such as pads, tampons, and pantyliners)
- Unscented personal wipes
- Baggies for disposing of used period products
- Change of underwear
- Pain medication (ibuprofen or naproxen)
- Dark chocolate
- Coins for bathroom vending machines
[Edit]Assembling a Home Period Kit - Decorative box or basket
- Period supplies (such as pads, tampons, and pantyliners)
- Unscented personal wipes
- Heating pad, hot water bottle, or heat patches
- Soothing bath salts or oils
- Pain medication (ibuprofen or naproxen)
[Edit]Related wikiHows [Edit]References [Edit]Quick Summary |
| How to Maintain Balayage Posted: 27 Dec 2019 08:00 AM PST Balayage is a great hairstyle to have because it's easy to maintain and looks very natural. To keep your balayage looking fresh and vibrant, avoid washing your hair too often and use deep conditioning treatments to give your hair needed nutrients. If you want to touch up your balayage before your next hair appointment, apply your specific hair dye color to your roots or mid-length, combing the dye out through each strand to create the balayage effect. [Edit]Caring for Balayage Between Treatments - Color your hair once every four months to refresh the balayage. Because a balayage hairstyle requires less maintenance than traditional hair color, it's not necessary for you to go to the salon every month or 6 weeks. Instead, you can wait a few months before redoing your color.[1]
- If your roots begin to show or you just want it freshened up more frequently, you can visit your salon sooner or touch it up yourself at home.
- Use a purple shampoo or toner if your hair starts to look brassy. To get rid of the brassiness in your hair color, purchase a purple shampoo or a toner that neutralizes yellow and orange tones. Rub the toner or purple shampoo into your hair, following the directions on the bottle for how long to leave it in before rinsing it out. Even just using a purple shampoo or toner once or twice will help turn your brassy hair color into a more ashy tone.[2]
- Purchase a purple shampoo or toner from your local beauty store or online.
- Follow the directions on the bottle to know how much to use in each hair wash.
- Avoid over-washing your hair to keep it healthy. There's no need to wash your hair every single day. If you shampoo your hair too much, it'll cause it to dry out and become brittle. Try to wash your hair every two days or longer to keep your hair shiny and your balayage color fresh.[3]
- Use dry shampoo if your hair gets greasy between washings.
- Opt for a sulfate-free shampoo to avoid drying out your hair. Pick out a shampoo that doesn't have sulfates in it, which is an ingredient found in many regular shampoos that dries out your hair and can damage it. There are lots of sulfate-free options now, and using shampoo without sulfates will help keep your hair color bright and healthy.[4]
- Look for sulfate-free shampoo at your local grocery store, drugstore, or big box store.
- Scan the ingredients list on the back of your shampoo bottle to find out if it has sulfates in it such as sodium lauryl sulfate or polysorbates.
- Treat your hair with deep conditioning treatments once a week. Purchase a deep conditioner for your hair and apply it as a hair mask at least once a week, paying special attention to the ends of your hair. If you don't want to purchase a deep conditioning treatment, try a natural method by putting almond oil in your hair and leaving it for at least 10 minutes before washing it out.[5]
- You can find deep conditioners for your hair at your local beauty store or big box store. They are similar in consistency to regular conditioner, but are packed with nutrients to repair your hair.
- Use a heat protectant if you're styling your hair with heat tools. Colored hair can become damaged more easily by heat tools like curling irons, flat irons, and even hair dryers. If you're going to style your hair, spray a heat protectant on the strands of hair first to protect them from damage.[6]
- Use caution when using heat tools to make sure you don't burn yourself.
- Stay out of chlorine or salt water to avoid damaging your hair. If you're visiting the pool or beach, try not to get your hair wet. Chlorine and salt water can cause your hair to become discolored and dry it out. Pull your hair up in a bun to help keep it out of the water.[7]
- Wear a hat if you'll be out in the sun for long periods of time to protect your hair.
- If you do get chlorine or salt water in your hair, try to rinse it out as soon as possible.
[Edit]Applying the Hair Dye - Purchase a touch-up kit or specific matching hair dye for your hair. If you dyed your balayage yourself the first time, purchase the same brand and dye color that you used originally to make sure the color stays the same. If you had your original balayage done by a professional at a salon, ask your hairdresser what color they recommend using for quick root touch ups between sessions.[8]
- Visit a beauty store to ask an employee to help you pick out the right color, if desired.
- You'll also need to purchase a 20-volume developer to mix with your hair dye if you're not buying a kit that already contains it.
- Avoid washing your hair before you color it. The natural chemicals on your scalp are helpful during the dye process because they offer a layer of protection. Try not to wash your hair for at least a day leading up to your hair dye application for the best results.[9]
- It's a good idea to brush your hair out before dyeing it to make the process easier.
- Mix the dye with a 20-volume developer in a bowl. Read the instructions that come with your specific hair dye to be sure your ratio of dye to developer is correct, though most hair dyes take 1 part hair dye to 1 part developer. Mix these two ingredients in a bowl using your hair dye applicator brush.[10]
- Mix until you've created a creamy texture that's thoroughly combined.
- Wear gloves to keep your hands from getting dyed.
- Protect your work surface and clothing before you use the dye. Wear old clothes that you don't mind getting ruined in case you get dye all over them. Even if you're working in a space that's easy to clean like the kitchen or bathroom, it's best to put down a piece of plastic or newspaper to catch any spills or dye splatters.
- Apply petroleum jelly to your hairline to keep the dye from coloring your skin, if desired.
- Apply the dye to your roots only for a quick root touch-up. Dip the dye applicator brush into your dye mixture and brush the dye onto your roots in small sections. Avoid putting dye on sections of your hair that already have your desired color.[11]
- It doesn't matter where you part your hair for the first layer of dye, as you'll end up creating more parts later on.
- Brush the dye onto the mid-length or ends of your hair to freshen up the lower portion. Dip the dye brush into your hair dye and begin applying it to the area you'd like to touch up, whether it's the middle of your length or towards your ends. Swipe the dye brush down the length of your hair just instead of the whole length.[12]
- If you're adding dye because your balayage grew out, start applying the dye above where the current balayage area is.
- Tease your hair for a softer balayage effect by weaving the end of a comb horizontally through a wide section of hair before applying the color.
- Comb the hair dye down through your hair for the balayage effect. Use a comb to brush the section of dye you just applied to your roots, mid-length, or ends in long, even strokes. This will distribute the dye down the length of your hair, giving you the balayage effect.[13]
- Comb lightly—while you want the dye to extend down the length of your hair, you still want most of it to stay where you originally applied it.
- Continue applying the dye to your hair using the applicator brush. Keep brushing the hair dye onto your hair using even strokes, making sure you dye each section of hair thoroughly. Use the comb to blend the dye down through your lengths for the balayage look.[14]
- Create new parts in your hair to continue applying dye to your roots.
- Keep going around your head evenly if you're dyeing your mid-lengths or ends, using hair clips to section off the top or bottom layers if needed.
- If you're worried about creating a visible line in your hair, comb the dye out down your length of hair. Comb it again starting a little above where you applied the dye for a more blended look.
- Wait the recommended amount of time before rinsing the dye out. This is usually 20-30 minutes. Read the instructions that come with your dye to find the exact amount of time they recommend that you wait, just to be sure. Rinse your hair out using cool, clean water in the shower. Massage your roots with your fingers while you're rinsing to make sure you get all of the dye out.[15]
- Set a timer to help you remember when it's time to rinse.
- Use a toning mask after you've rinsed out the dye to give your hair extra shine. Once you've waited the recommended amount of time, rinse this out too.
- Dry and style your hair as desired for your final look.
[Edit]Things You'll Need [Edit]Caring for Balayage Between Treatments - Purple shampoo or toner
- Sulfate-free shampoo
- Deep conditioner
- Heat protectant (optional)
[Edit]Applying the Hair Dye - Touch-up kit
- 20-volume developer
- Hair dye applicator brush
- Bowl
- Gloves
- Plastic or newspaper
- Petroleum jelly (optional)
- Comb or brush
- Toning mask (optional)
- Heat protectant (optional)
- Timer (optional)
[Edit]References |
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