5 easy to increase productivity biohakov

While some struggle with procrastination, others are looking for ways to become more workable and effective. And there was biohaking. It includes tricks that help the body to get the most out of the food, sports and sleep for their productivity.

1. Drink "bold" coffee

When it seems that no strength for anything, except to sleep, she hand reaches for the coffee machine. But a cup of regular coffee could not cheer up (by the way, some drink and do is addictive and therefore does not help to wake up).

Much more useful to bring coffee when brewed into a drink to add a little fat: a teaspoon of coconut oil or butter. It contains medium-chain triglycerides, which makes the liver into ketones - a kind of food for thought.

Unlike glucose, this food is healthy. The resulting brain energy charge will spend uniformly, without signs of caffeine recession when productivity burst abruptly gives a feeling of fatigue and loss concentration.

2. there is often

Frequent snacks in small portions recommend that those who seek to lose weight. This "snag" for the body and can act in the event that you need to improve productivity.

Solid meal overload the digestive system so that the body is forced to all their energy resources spent on processing just eaten meals - and on other tasks forces remains not That's a lot. This ensures everyone who is in the afternoon when a sleepy.

Way out - replace the usual three large meals, for example, five small and light. It is advisable not to choose the heavy products - even on the plate will be more vegetables and greens.

3. Add products, nootropics

Sami nootropics - are drugs that activate the brain activity. But if it is better to take the advice of a doctor, the productsContaining a substance useful for the brain (this, for example, vitamin B, omega-3, calcium, phosphorus, iron, magnesium) may be added to the diet without a prescription. Among them:

• fish (salmon, herring, tuna);
• milk products;
• eggs;
• carrots, tomatoes, beets;
• broccoli, spinach, cauliflower;
• greens (lettuce, parsley, etc.);
• apples;
• blueberries;
• oatmeal;
• pumpkin seeds, walnuts.

4. To work on the quality of sleep

Feel tired already at that time, only woke up when? So, it's time to think about the quality of their sleep - and improve it.

Discard the gadgets for a couple of hours before bedtime

Blue light from computer screens, tablets and smartphones, may cause disturbances in the production of melatonin - the sleep hormone.

Firstly, it regulates biorhythms and helps to maintain a daily regimen when melatonin everything is normal, there is no insomnia. Secondly, he is responsible for the recovery of the body during sleep. Thus melatonin is produced at 70% of it at night.

Aware of the negative impact of electronic devices, preferably before going to bed do not abuse their use, to sleep well and not feel overwhelmed in the morning.

Wear a mask and earplugs for sleeping

If sleep seems to not recuperate, blame can be noise and light pollution, from which the walls of his house sometimes can not hide. That is why need a mask and earplugs they provide full light and sound insulation.

5. Arrange a fair shake

No harm will know how to cheer up, and more - to learn to use them during the day.

In the morning - douche

Even by washing with cold water in the morning would be a good result. But it is even better to take a shower, and in the process change the temperature of the water: 30 seconds, turn the cold, then for 30 seconds - warm. Repeat alternating several times.

The positive effect is as follows: procedure inspire you, will improve attention and increase concentration, and even help to burn more calories during the day and sleep better at night.

Day - change of position during operation

Forces to perform the necessary tasks will end by the middle of the day, and even earlier, if all the time to sit in an office chair.

Biohakery recommend, firstly, about every 45 minutes break away from workTo walk around and stretch their legs (put yourself alarm, so as not to forget it). Secondly, try to work not only sitting, but standing at the high table.

These tricks will bring to everyday life quite a bit of variety, but even this will be enough to immediately increased productivity.

Evening - yoga upside down

Physical activity - it is so kind of charging. But for more active work of the brain, as it turned out, especially useful headstand - such as in yoga. They improve blood flow to the brain and stimulate the pituitary and pineal gland - the gland plays an important role in maintaining hormonal balance in the body. Hence - more active work of the brain, high productivity and well-being.