The American Sleep Association reports that the act of sleeping not only offers our bodies a chance to rejuvenate, but is actually necessary for our very survival. In fact, research shows that lacking sufficient shuteye is a lot like having a few too many cocktails. In one study of 39 adults who went just 17 to 19 hours without sleep, they’re performance level mirrored that of an individual with a blood alcohol concentration of 0.05%, enough in some states to get you pulled over for drunk driving. As such, I guess before we share tricks for fighting sleep while sewing,we should make the disclaimer that one of the best things you can do for your mind, body and overall health is to actually plan your sewing projects so you DON’T have to fight sleep to begin with. But if by chance you find yourself burning the midnight oil now and again because of a project deadline or attempt to ‘get ahead’, here are some healthy wakefulness tricks that might work for you.
1. Let music be your medicine.
In his research as a music psychology major at Cambridge, musician David Greenberg found that a song needs three key characteristics to make the cut as the perfect wake-me-up tune.
1. It must build from mellow to pumping to help you wake up gradually
2. it should be positive to set the tone for the day
3. it has to possess a driving beat to get your energy levels up.
” When trying to stay awake in the latter-day or late evening hours, any songs you like that features positive lyrics, emphasizes beats two and four of each measure, and carries 100-130 beats per minute result in the listener feeling more empowered and should do the trick,” states Greenberg. Another finding suggests trying House and EDM music tunes that hover around 140 BPM, which is not yet fast enough to give you palpitations, but will stir your energy.
Suggested tunes are:
- Cold Play – “Viva La Vida“
- St. Lucia – “Elevate“
- Bill Withers – “Lovely Day“
- Avicii – “Wake Me Up“
- Pentatonix – “Can’t Sleep Love“
- Arcade Fire – “Wake Up“
- Esperanza Spalding – “I Can’t Help It“
- Sam Smith – “Money on My Mind“
- Katrina and the Waves – “Walking on Sunshine“
- Aerosmith – ” Amazing“
2. Try a little TV:
Have a favorite TV sitcom, movie genre, or area of interest that stirs laughter, brings joy, or stimulates your curiosity in a way more beneficial than negatively distracting? If you’re a multi-tasker like I am, having a little comic relief like SNL or reruns of the Dave Chappelle Show on the tube while I’m mundanely stitching straight seams on pant legs, is just what the doctor ordered to add a little fuel to the fun.
Visual component too much of a distraction? Sometimes simply listening to a program can offer the same stimulation. I can’t tell you how many times I’ve ‘listened’ to comedian Amy Schumer’s skits while successfully stitching the night away.
Laughter is not only a great pick-me-up when you’re feeling tired or down. Did you know it releases endorphins just like during exercise or receiving a massage? Those ‘feel-good’ hormones not only help to dull pain, but they also can give you more energy. So make it part of your DAILY intake even when not tired. I promise it will do your body and heart some good!
3. Nibble on nutritious snacks.
With proof that the act of chewing helps wake us up (especially if its something crunchy), is it any wonder why many of us reach for a snack in the afternoon when we feel our energy in a slump? The problem with this is what we’re eating. Cookies, chips and chocolate may sound great, but they aren’t the healthiest of options. Nibbling on sugary junk foods while sedentary for periods of time not only leaves you burning your candlestick at both ends, it puts weight on you as well. Instead of sugary carbs, try simple energy fueling snacks like raisins, almonds, sunflower seeds, walnuts, or strawberries. Though not highly nutritious, whole-grain popcorn is a good-for-you food that’s low in carbs yet high in taste too.
Not in the mood for food? Try chewing gum instead. “Chewing gum increases heart rate and can thus increase blood flow to the brain as well,” explains Deborah Orlick Levy, M.S., R.D., a consultant with health food brand Carrington Farms. A study published in Nutritional Neuroscience in 2010 also found that chewing gum actually boosted alertness and reaction times, and also improved selective and sustained attention.
The key to snacking while sewing is not to overindulge. Remember, the digestion process requires work and work requires the very use of energy you are trying to preserve or increase. If overindulging in snacks, it can lead you right back to where you started from, heading for the bed!
4. Prepare ahead of time
If you know a night shift is approaching, commit to getting eight or so hours of restorative sleep for at least a few nights beforehand, experts say. “A few really good nights of solid, quality sleep can minimize the impact of a few nights of poor sleep,” says Dr. Michael Grandner, director of the Sleep and Health Research Program at the University of Arizona College of Medicine in Tucson. After your period of wakefulness is over, don’t try to go to sleep for all those hours missed. “Just get back to your regular routine, and it will sort itself out,” Grandner says. “You may be able to optimize your performance a little by using your circadian rhythms,” he adds. “Capitalize on the morning energy surge further by making sure you get bright light early in the day. It can help optimize your natural wake drive and keep you going during the day.”
5. Heat Up!
Get up and move around!
If you are glued to your sewing table, then at the very least you can stand up, shake out your limbs, stretch it out, do some jumping jacks or whatever you can in the confines of your workspace to get your body moving and your energy flowing. Take a brisk walk or even a quick run to really get that blood pumping. Step out into the sunlight and soak in some Vitamin D. Do a few yoga ‘fire breaths‘ to increase the flow of oxygen to the brain. Just these few activities will both boost your mood and energy!
6. Cool Down
Nothing wakes you into your day like water ON and IN your body. For a quick jump-start throw some cold water on your face, place some ice on your wrists, drink down cold water, or go all out and jump in the shower. Turn the water cold enough where it alters your breathing some. “This re-hydrates you and temporarily spikes your adrenaline to keep you awake,” shares internist Jacob Teitelbaum, M.D., author of ‘From Fatigued to Fantastic‘. “You can even do this every morning to supercharge your day; just 30 seconds of super cold water to top off your regular hot shower will do the trick.”
” Cool down your sewing room space by putting on a fan or open up a window just enough to make yourself uncomfortable yet invigorated. It’s way harder to sleep when you’re uncomfortable, ” he adds.
7. Try a Jolt of Java
Whether you prefer coffee, soda, or chocolate, caffeine can offer just the wave of energy needed to ride out the weariness as it starts to set in. But although levels of caffeine peak in the blood within about 15–45 minutes of consumption and have a half-life of about 5 hours, the bad news is that caffeine waves have a way of crashing down. When they do, it can be even harder to fight the impending sleep unless you hit your next energy flow beforehand and can ride it out a little more.
As a caffeine alternative, try some green tea. Research published in the journal Psychopharmacology found that green tea extract increases the brain’s effective connectivity which, in turn, improves cognitive performance. In fact, in their study, subjects tested significantly better for working memory tasks after the admission of green tea extract.
8. Sniff Something Scenty
Add a little lemon to your sewing mix. Research shows that the scent of lemon is invigorating and can help stimulate your mental juices. Suck on a lemon drop. Drink some lemon tea. Bite into a fresh lemon.
Grab a mint. Like lemon, peppermint is an invigorating scent that can help perk you up. Keep a few peppermints at your sewing table that you can grab as needed. You can also chew peppermint gum, add some mint to your ice water, or spray some essential peppermint oil around your space to keep the air energized.
9. Massage Your Hands
The area between your palm and your wrist is a fairly sensitive one so giving it a minute-long deep rub can give you all the good feelings and relax tired finger muscles, while keeping you from sleeping in the process.
10. When all else fails, let the Sandman take you away.
Save your fingers, save your project, turn everything off and sleep to sew another day.
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