How to wake up refreshed and refreshed, not squeezed like a lemon
A Life / / January 06, 2021
Eat right
Make a healthy dinner
The main rules: dinner should be light, and you need to eat it 2-3 hours before bedtime. Regular late overeating can lead toTiming meals later at night can cause weight gain and impair fat metabolism to weight gain, appearanceLate Night Eating and Your Heart heart pain and become one of the reasons for the development of diabetesInsulin / IGF ‑ 1 Drives PERIOD Synthesis to Entrain Circadian Rhythms with Feeding Time 2nd type.
In the evening, it is better to give up sweet and saturated fats - they will forceFiber and Saturated Fat Are Associated with Sleep Arousals and Slow Wave Sleep you wake up more often at night. And spicy food can lead to heartburn.The effect of red pepper and capsaicin on gastric emptying in human volunteers.
If you get home very late and don't have the energy to prepare a healthy dinner, try making the preparations ahead of time. On weekends, provide healthy meals for every night of the coming week, arrange them in containers and leave them in the refrigerator or freezer. Then after work, you just need to warm up dinner - no temptations, overeating and junk food.
Have a healthy breakfast
Remember food is energyBreakfast Eating Habits Among Medical Students, and in the morning after sleep you need to make up for its lack. An ideal breakfast should be high in proteinConsuming Two Eggs per Day, as Compared to an Oatmeal Breakfast, Decreases Plasma Ghrelin while Maintaining the LDL / HDL Ratiothen you willA high-protein breakfast prevents body fat gain stay full and vigorous longer.
Learn more about "Savushkin"
Drink it right
Give up alcohol in the evenings
It's better not to drink before bed.Sleep, Sleepiness, and Alcohol Use wine, beer and any other alcohol. Do you think these drinks will help you switch after a tough day? In fact, they will noticeably impair sleep quality. In the morning you will not get up in the best condition and will nod off all day.
Drink water before bed
A glass of warm water before bed will not only help you avoidDrinking Water Before Bed dehydration in the morning, even out skin color, but also improveEffects of Changes in Water Intake on Mood of High and Low Drinkers mood the next day.
The key is to drink fluids an hour or two before bed, otherwise you may wake up in the middle of the night with a full bladder.
Drink water in the morning
Before going to bed, place a glass of water on the bedside table and drink it right after waking up - it will be easier to get up. And also such a habit will allow you to keep the water balance normal, improveWater, Hydration and Health skin condition, will increaseHydration and cognitive performance brain performance, help to consumePlain water consumption in relation to energy intake and diet quality among US adults fewer calories and, as a result, lose weight.
Sleep properly
Go to bed on schedule
If you go to bed and wake up at the same time every day, sleep becomesSleep tips: 6 steps to better sleep better. The body will simply get used to the schedule, and you no longer have to toss and turn in the evening, trying to fall asleep, and with an effort to open your eyelids in the morning. An important condition: it is advisable to observe the regime on weekdays and on weekends.
Sleep should fallHow much sleep do we really need? 7-8 hours so that the body has time to fully rest and prepare for a new day.
Set the alarm
One signal, not several. You cannot set many alarms with a difference of 10-15 minutes to take a little more nap: fragmented sleep will make you biteThe effect of sleep fragmentation on daytime function nose all day.
If you can't get up right after the first signal, you can try to set two alarms with a difference of 90 minutes - then the break between them will be equalNatural Patterns of Sleep full sleep cycle. During this time you can really "sleep" and wake up vigorous.
Isolate yourself from noise
Set your smartphone to silent mode so that a sudden email or push notification doesn't wake you up in the middle of the night. If you know that you are light asleep and can wake up from the hum of cars from the street or loud conversations of neighbors, use earplugs.
When you can't sleep for a long time, tryroadband Sound Administration Improves Sleep Onset Latency in Healthy Subjects in a Model of Transient Insomnia include white or pinkPink noise: Effect on complexity synchronization of brain activity and sleep consolidation noise. Both will help you relax, make your sleep sound and calm.
Cover yourself with a blanket
You need to use a blanketSkin deep: enhanced sleep depth by cutaneous temperature manipulation always, because during REM sleep, the body does not regulate temperature and you can freeze. If the room is very hot and it is simply impossible to sleep under a regular blanket, replace it with a light blanket or bedspread.
By the way, sleeping under the covers will makeSleeping With Weighted Blanket Helps Insomnia And Anxiety you are happier - the body perceives the heaviness of the tissue as a hug: this increases the production of serotonin.
Wash properly
Relax in a hot tub in the evening
If possible, an hour or two before bed, relax while lying in hot water. Its temperature should be around 40–42 ℃. This will helpTake a Warm Bath 1‑2 hours Before Bedtime to Get Better Sleep, Researchers Find falling asleep faster and easier.
The secret is in the body's circadian rhythms: a few hours before bedtime, the body heats up, and right before bedtime, the temperature begins to decrease. Hot water helps to improve blood circulation and thus thermoregulation.
Take a cool shower in the morning
Cold water will literally wrench the body out of sleep and helpThe Effect of Cold Showering on Health and Work wake up instantly. Try to take a contrast shower and alternate the temperature of the water: 30 seconds cool, 30 seconds warm and another 30 seconds - cool again.
If there is no time for a shower or you are simply not ready for such experiments, wash yourself with cold water. This trick will work too.
Have the right time
Put your gadgets aside before bed.
Screen light will make your brain think it's daytime outside, making it harder to fall asleepEvening use of light ‑ emitting eReaders negatively affects sleep, circadian timing and next ‑ morning alertness. Instead of checking your social media feed or watching a movie at night, read a paper book or do some stretching.
Do your morning exercises
Grabbing your smartphone in the morning is also not worth it. Social media and work issues can wait. It is better to do a little exercise right after lifting.
Any physical activity will help the body to invigorate. For example, yoga will doExamining the Acute Effects of Hatha Yoga and Mindfulness Meditation on Executive Function and Mood will keep you energized and keep your brain working, and a walk in the fresh air or a little cardio willRegular Exercise Plays A Consistent And Significant Role In Reducing Fatigue get rid of the feeling of fatigue.
By the way, doing sports before breakfast is burnedFeeding influences adipose tissue responses to exercise in overweight men more fat and help you lose weight faster.
To recover from your morning workout, you need to eat something high in protein. Ideally, the dish should containNutrient timing revisited about 20-40 grams. This amount of protein is contained, for example, in a 150-gram portion of cottage cheese “Savushkin»9% fat. Also, cottage cheese is an excellent source of vitamin D, potassium and calcium in a balanced form, which the body needs to maintain healthy hair, nails, bones and teeth.
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