As 3 days to bring yourself back to life after a hard week

Как за 3 дня вернуть себя к жизни после тяжёлой недели

Stick to this routine to deal with fatigue and lack of sleep.

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A third of us sleep less than 1 in 3 adults don’t get enough sleep the recommended 7-8 hours a day. Someone suffering from insomnia, someone can not establish a regime, someone hits a workaholic and sacrifice sleep for work. The bad news: sleep deprivation threatens Short – and long‑term health consequences of sleep disruption in very unpleasant consequences, such as obesity, Alzheimer’s disease, depression, decrease in cognitive functions. The good news: after total lack of sleep can be restored. Studies show Estimating individual optimal duration of sleep and potential sleep debt : if a full night’s sleep three or four nights in a row, you make up the sleep deficit lately.

Day 1. Saturday

On Friday go to bed no later than 23:00. Yes, the temptation to sit up late at night with TV shows or go out with friends is great, but you do need to recuperate.

What time to get up

At around 10 am. If you went to 23:00 or sooner, will be released at least 11 hours rest. And that’s good. According to research by Estimating individual optimal duration of sleep and potential sleep debt , to make up for every lost hour of sleep, it takes four times more.

How to eat

  • Don’t forget to drink water if you feel thirsty. Even slight dehydration can Effects of Changes in Water Intake on Mood of High and Low Drinkers to influence the mood and make you feel Water, Hydration and Health fatigue.
  • Do not overdo it with alcohol. It influences The Effects of Alcohol on Quality of Sleep on quality of sleep. So it is better to stick to one glass of light alcohol or not drink at all.
  • Don’t stick to any particular diet. Dietitian Lea, the Excellent from Stanford University advises The 3‑Day Fix for Energy to add more fresh vegetables.

What to do

  • Do not check work email and instant messengers. You have the day off, so use it to reduce stress and restore the resources, including emotional. The study shows Job stressors, emotional exhaustion, and need for recovery: A multi‑source study on the benefits of psychological detachment that a full disconnection from work helps to recover.
  • Work out. This can be strength training, cardio, yoga or even just walk. Physical activity will energize you and will help The effects of physical activity on sleep: a meta‑analytic review fall asleep faster. However, it is better to refrain from active exercise an hour before bedtime.
  • Clutter in the bedroom. Change bed linen (this should be done every 7-10 days), go with a vacuum cleaner for carpets and curtains. Dust can cause a restless sleep, itching in the nose, sore throat.

How to go to sleep

Still no later than 23:00. But this time you will sleep a little less — 9-10 hours. This is to gradually return the body to work.

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Day 2. Sunday

What time to get up

Around 8:00. You have two nights sleep on average 10 hours a day, feel relaxed and may think you already came to, but don’t stop there.

How to eat

  • Continue to lean on vegetables. Choose organic food from raw ingredients: wholegrain bread and pasta, brown rice, cereals, legumes, fish, meat, unrefined oil. Avoid sweet.
  • Be careful with caffeinated beverages: coffee, black and green tea, energy. It is better to be limited to 1-2 cups, and until 14:00 and then go to herbal tea.
  • Eat foods that help Foods That Beat Fatigue coping with fatigue: fruits, nuts, cereals, cured meats, hummus.

What to do

  • Fight the temptation to take a NAP. Napping can disrupt your circadian rhythm and prevent you go to bed on time tonight. Rachel Salas, a neurologist from Johns Hopkins Hospital, says The 3‑Day Fix for Energy : if you still really want to take a NAP, do it before 15:00 and no longer than 20-30 minutes.
  • Take yoga or stretching. Soft slow exercises will help Rapid stress reduction and anxiolysis among distressed women as a consequence of a three‑month intensive yoga program to relax, relieve stress, relieve anxiety and prepare the body for sleep.

How to go to sleep

At 23:00. Lay 15-60 minutes for the evening ritual: shower, stretching, grooming, reading, planning tomorrow. This will help you to calm down and prepare for sleep.

Day 3. Monday

What time to get up

At 6 or 7 am depending on what time you need to work. In any case, you will have time to get the recommended 7-8 hours of sleep. Just stand up, do not put the alarm clock. All these “well 5 more minutes” won’t help you to relax and just put Your phone’s snooze button is bad for your mental health, says expert you stress, because a full sleep cycle lasts much longer.

How to eat

  • Don’t skip meals. Try to fed you, were varied and nutritious. If possible, avoid Junkfood.
  • For lunch, choose a light meal and try not to overeat. Otherwise the evening you will feel Eating to boost energy more tired.

What to do

  • In the middle of the day try to find time for a walk or sport activities. This will help Exercise as an Intervention to Reduce Study‑Related Fatigue among University Students: A Two‑Arm Parallel Randomized Controlled Trial tired of mental work the brain to reboot.
  • If you have to choose between sleep and going to the gym, prefer the first. If you have a good sleep, tomorrow you will have more strength for sports.

How to go to sleep

At 23:00 or before. It is the optimum time for most people: it is under a sharpened our circadian rhythms. Your task is to secure a full 7-8 hours a night. An hour before you go to bed, try not to use gadgets.

The remaining days of the week

Don’t leave healthy habits that have started to introduce weekend:

  • going to bed before midnight and sleep at least 7 hours a day;
  • eat a varied and fulfilling, look for natural products;
  • try to incorporate physical activity into your schedule;
  • don’t get carried away with alcohol and sweets.

Try to allocate cases during the day to sacrifice sleep was no longer necessary. Here are a few signs that show that you regularly get enough sleep:

  • in the morning you get up easily, sometimes even without an alarm clock;
  • you don’t feel tired throughout the day;
  • on the weekends sleep as much as on weekdays.

If you still go to sleep with difficulty waking up in the middle of the night or early in the morning, and snore, suffer nightmares, anxiety or restless leg syndrome — always consult your doctor.

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