Sleep, breakfast and more: 7 factors that determine what your day will be

1. Good dream

Need to rest 7–9 hours per day, but often people neglect sleep due to work, study and other matters. Chronic sleep deprivation increases the risk of developing diabetes, hypertension, depression And heart disease. Therefore, it is important not to reduce the time for sleep, even if you want to watch your favorite series in one gulp.

To get enough sleep every night stick to graphic arts. If it's hard to get to bed on time, try creating a pleasant routine before bed. Cansuch as reading, meditating, or listening to soothing music. If there's a lot to do the next day, write down them before you go to bed. This will help you not to scroll through the list of tasks in your head. Also, take care to create comfortable conditions in the bedroom. The room should be dark, quiet and cool.

2. Fresh impressions

New and varied experience helps people feel happier. Even small changes, like taking a different route to the grocery store or walking around town, can make a big difference in how you feel.

Try to find your own ways to dilute the routine - go to the theater or to an exhibition, dress differently from what you are used to, or at least order author's coffee in a cafe instead of the usual Americano. On your way home from work, get off a couple of stops early and take a walk. Explore the new street and pay attention to the houses and parks you pass by. Play an audiobook instead of music while you do household chores. And you can go beyond the usual interests - for example, go to a football match, if you have never been there. It is possible that you will enjoy the game itself and the atmosphere in the stadium.

3. Quality breakfast

People who eat breakfast regularly are more likely to develop atherosclerosis belowthan those who go without food in the morning. In addition, breakfast helps support mental health and reduce the risk of depression and mood disorders. But it is important to pay attention to what will be on the plate.

To get a boost of energy and not think about snacking for longer, choose foods that contain fiber and slow carbohydrates. fit oatmeal, whole grain bread, eggs, low-fat dairy products. If there is not enough time in the morning, you can cook the food the night before or look for simple recipes. For example, it's easy to make an egg scramble or an avocado, cucumber, and apple smoothie in 10 minutes.

4. Order at home and at work

When there's a mess around to focus onimportant tasks can be difficult. Cleaning and decluttering helps to create an environment in which it is easier to focus, and washing dishes also reduces the stress level is no worse than going to the gym. You can start with simple actions - remove dirty mugs from the table or sort out papers.

Keeping clean will be easier if you don’t put off things that can be done in a couple of minutes. Wash your plate immediately after dinner, or dust off the shelf as soon as you notice it. If cleaning is definitely not your thing, try splitting things up with your family or agree with them that you will order cleaning from time to time. And you can contribute to creating comfort in other ways: for example, choose new kitchen towels or buy flowers in pots.

5. Physical activity

Regular workouts useful for brain health, help to cope with everyday tasks more easily, allow keep weight under control, strengthen bones and muscles. Another bonus from classes is a good mood: physical activity increases the production of the neurotransmitter dopamine, which is also called the hormone of happiness. If you used to bypass the gym side, and prefer to watch team games on TV, start with a small load. For example, try walking more or adding some exercise in the morning.

Need to pursuit at least 150 minutes of moderate or 75 minutes of vigorous aerobic activity per week - this can be swimming, dancing, running, cycling. If you distribute 150 minutes over 7 days, you get a little more than 20 minutes of daily classes. In order not to miss workouts, define a fixed place for them in the schedule. And on days when there are plenty of other things to do, try to do at least part of the exercises - it's better than doing nothing.

6. positive attitude

It is often difficult to notice good things due to everyday worries. Try keeping a gratitude journal - set aside 15 minutes at the end of the day to write down the events and situations that brought you joy. It doesn’t have to be something global – even small things are suitable. For example, you can mention that you drank delicious coffee in the morning or that it was sunny outside. This practice will allow you to understand what is truly valuable and interesting for you. And a sense of gratitude increases feeling happy and helps to cope with depression.

7. Communication with loved ones

If you regularly set aside time to talk with friends, life is definitely seem more enjoyable. Try to find a place to socialize even on a busy schedule. For example, if you and your friend work remotely, you can meet during the day to work side by side. Look for options for joint recreation and entertainment - sign up for dancing or yoga together, agree to go to a board game club once a week.

If a friend lives in another city or country, write to him often. You can plan trips together and make surprises - for example, order flowers for a friend's birthday or send a funny postcard in the mail.

VTB Bank (PJSC). General license No. 1,000 for banking operations issued by the Central Bank of the Russian Federation on July 8, 2015.