So.
Let the morning be good
It was considered
: Pies exactly how much you want for the body.
Actually
: Wake up always at the same time, no matter what day outside the window - a lazy Sunday or a vain Monday.
The first thing you need to do to enter the room the sun's rays. This will help to synchronize your circadian rhythms with the natural 24-hour cycle. In the absence of the signal light cycle "sleep-Wake" will be displaced by approximately 12 minutes per day, working within the framework 24, 2-hour cycle. "As a result, the body adapts to longer sleep because of the phase shift, said Marianne, Piquero, Director of the Center for the study of Light Institute Rensselaer Polytechnic Institute's. As a result, if you need to get up at inconvenient for the body you will feel tired.
To keep circadian rhythms in accordance with the natural cycle, break up the window as soon as you open your eyes. Regardless of the day of the week and Your workload. You need to be on daylight for half an hour is fine morning walk with a hot "American." At the very least, eat Breakfast at the open Sunny window.
Add protein to your diet
It was considered
: to maintain the vitality lean on the carbs.
Actually: Don't overdo it. Despite the fact that carbohydrates are "fast burning" substances, they are able to spend a large amount of energy. According to a study by the University of Illinois, women, reduced carbohydrate intake in favor of protein products, noted the high level of activity throughout the day. Make sure that the amount of carbohydrate consumed each day does not exceed 150 gr, distributing, for example, as follows: 5 servings of vegetables, 2 servings of fruit and 3 to 4 servings of starch containing foods (preferably wholegrain bread).
Forget about the "power engineers
It was considered: cheer up during the day with a Cup of coffee.
Actually Will come back to the idea of "latte" later when you really need coffee. Caffeine keeps your performance at the highest level by blocking the action of adenosine - substances causing drowsiness. Secreted by the brain adenosine, in conjunction with receptors inhibits the activity of nerve cells. Meanwhile, the amount of adenosine during the day increases the accumulation of fatigue and sleepiness and reaches the highest level in the second half of the day. And by this time of morning coffee has already exhausted its potential.
Experts remind that a large number of coffee drinking (more than 2 ounces) will adversely affect the nervous system. To avoid anxiety, it is better not to abuse caffeine. But, the presence in the diet of 1, 2 - 1 Cup of coffee (or caffeine equivalent to this number), drunk in the afternoon, when the level of drowsiness unusually high), will not harm the body.
Eat at certain times
It was considered
: Perekusyvaete. Through small portions throughout the day at the first sign of hunger, you save vitality and energy.
Actually
: Stick graph. The heat exchange system is clearly linked to other rhythms including the cycle of sleep-Wake, and by the time the most energy-consuming activities - for example, a fitness club after a hard day. The discharge from the schedule of eating is fraught with fatigue, according to professionals. Chaotic meals leads to overeating, experts warn.
Plan the morning ( including Breakfast) in the evening, giving, thus, a new day obviously positive momentum. Take lunch with you, if your office day does not allow you to leave your Desk at lunch time. Prepare several dishes in the weekend, quickly warmed up they will not give you the opportunity to stray from the established schedule. Thus, you will have enough power for an afternoon of badminton
Meditate short sessions
It was considered: Meditation makes sense if the session has a duration of not less than 20 minutes.
Actually
: Get a positive result using short sessions.
"Relaxing for some three minutes, you can get relief of stress symptoms such as muscle tension and constriction of the blood vessels and increase the level of endorphins," says Judith Orloff, psychiatrist and author of "Positive energy". Sessions quick meditation can be done in the day because it does not require special time.
Find a secluded place where you will not be disturbed. If we are talking about the office, you can hide in the bathroom. Sit down and close your eyes. Listen to Your breath as you slowly inhale and exhale. Intrusive thoughts visually turns into clouds. Then imagine something that makes You happy. This can be the place where you rest, the man you love, or some pleasant pastime.
A breath of fresh air at the time of a slowdown
Thought: Afternoon NAP? To get some sleep.
Actually: Arrange a "sun therapy". The sun's rays during the day can do the same good service as and when woken up. Because homeostatic and circadian systems interact, most people feel a decline in activity after 17-18 hours after they fell asleep the previous night.
Go for a short walk. It can be anything - a business call on a mobile phone, going to the nearest branch of Your Bank. And for the record, now is the special equipment for offices that alter the level of light in the room depending on the time of day.
Conquer Olympus with music
It was considered: reward yourself for the hard works "vkusnyatinka"
Actually: Cheer up with good music. Physical activity is a great way to keep your cool and keep yourself in good shape. But what if You are already too tired for any sort of Jogging and walking? It seems that no force will be able to pull You off the couch and to teleport to the Park? Try to wear headphones and turn on the player, and only then start pinching shoes. Music will simply help you to forget about fatigue. According to the study, volunteers, students to the music for 30 minutes, felt that they did not "give everything", in contrast to the result of the same exercise, but without musical accompaniment.
Extinguish the lights
It was considered: Watching TV late at night will not let you go to sleep.
Actually: TV is not the best means of combating sleepiness, and as a computer monitor, everything is different. Studies show that a very bright light equivalent to a morning natural light and really are able to enhance brain activity. But, You can enhance care and with much less power. Some scientists believe that the light from the computer monitor late at night that can only shoot down cycle "sleep-Wake", especially in conjunction with exciting exciting game, where You while away the evening. Watch TV instead.
Most people watch TV is far enough away from the screen, so the bright light of the screen in this case is not dangerous. Better read a book or magazine. Just make sure that the bulb you use, do not exceed 60 watts.
Source:
Prevention
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