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Always
to feel tired during the day? A simple reason could be that you have taken the habit
to stay up too late at night, so you do not let yourself go from 7 to 9
hours, most adults need to feel sufficiently rested. Another evidence, again
in the short term, you may feel sleepy for several days in a row if you travel
to another time zone. Many people do not realize that jet lag is not always going to work
absent in the day – it takes a few days or more for your body to reset your circadian system.
pace.
regardless,
feeling sleepy during the day can be very serious. Sleep studies have proven
people suffering from chronic sleep deprivation have the even
level of cognitive impairment as an impaired driver.
So, go to work by car, drive his children and try to work during the
day can be downright dangerous if you are really sleep deprived.
In addition,
people who are chronically
deprived of sleep tend to gain weight. It's because when you're too
tired to work, your body will crave foods high in fats and carbohydrates so
get fast energy to keep you going. Over time, those who come to get me in the morning
pancakes and sugar slats can become extra pounds that you do not want.
If you find that you are still tired and have trouble spending the day, the first thing to do is set your sleep schedule, so that you can sleep better and return to a healthy lifestyle. Here are some ways to sleep better at night to stay awake during the day.
Exercise
If you are so tired that you can barely keep your head up, it may seem like a joke to ask someone to suggest you to do some exercise. But exercise is one of the best ways to help you feel naturally more energetic. Thirty minutes of exercise each day will give you a powerful boost of energy immediately afterwards. And even better, regular exercise will help you sleep better at night. To get the most out of your workout, exercise in the morning. A 30 minute walk around the block or a short bike ride in the morning will make your blood flow, increasing the amount of oxygen delivered to your brain. This will help you feel energized to help you function all morning.
When
you start creating the habit of a morning workout,
It is going to be difficult. Help yourself while sleeping in your workout
clothes, so you're much closer to starting when your alarm rings.
Prepare a playlist filled with workout music on your phone. So just
put on your sneakers, insert your headphones and go out the door. Do not stop
think. Do not stop for coffee. Just move.
Yes
you really can not force yourself to exercise in the morning, try to do some exercise
your lunch break instead. This will help you feel more energetic to help you
spend the rest of the day.
Enter the routine
When your sleep pattern is disrupted, it is possible that you do not feel tired at night, knowing that you should go to bed. But you must force yourself to get back to sleep, so commit to going to bed at the same time every night. Turn off your computer and stop watching TV about an hour before going to bed. Have a cup of tea without caffeine and relax. Give yourself time to relax so you can sleep better. It is also important to get up at the same time each day. After about a week, you may notice that you start to feel tired at bedtime and you can also start waking up at the same time each morning.
Optimize your room environment
To improve the quality of your sleep, make sure your bedroom is a comfortable retreat where you can relax and rest. Take the TV out of the room and also remove your computer and your phone. When you sleep, no electronic device should be in the room at night. Use an old alarm clock instead of the one on your phone. Buy comfortable pajamas and invest in high quality sheets. Only buy natural fiber bedding so that your skin is not irritated and you can enjoy a restful sleep.
Get ready for enough REM sleep
If you sleep enough, you follow a complete five-step sleep cycle several times a night. REM sleep is the last step of every sleep cycle and it is extremely important to have enough to stay healthy and have the energy you need to cope with the day. REM sleep is the stage during which you dream and where your brain can sort out all the stimuli that it has received during the day. It can go through pictures, conversations, feelings and thoughts and categorize them. That is why many scientists believe that REM sleep is really a real dump of data for the brain.
Each
The REM stage lengthens gradually until it reaches approximately one hour
the last sleep cycle of the night, which is right before you wake up naturally.
If you are not getting enough sleep, your brain may not complete your REM stage and therefore
may not complete the data dump. That's why you could wake up tired, confused,
irritable and not very energetic.
To make sure you have enough REM sleep at night, try sleeping an hour earlier than you do now. This can give your brain the extra time it needs for a full REM phase at the end of the night. If you can not fall asleep while trying to get to sleep, you could try a sleep supplement to help you. Always consult your doctor before starting to take a supplement, but if you get rid of it, a natural supplement like this may be what you need to help you sleep well in your sleep routine.
During the day, as you are in the
re-staged and still not enjoying the amount of restful sleep that you
need, you may find you need something to help you feel energized. Right here
there are some ways to do it.
Use essential oils for energy
Essential oils can help you continue during the day. Put a drop or two of oil on your wrists where you can smell it whenever you want. Or, you can buy diffuser jewelry that has a small scent of perfume on the inside. Put the oil on the scented pad and then place it in the jewelry. There are a variety of essential oils designed to help you feel more energetic:
- Pepper mint
- Rosemary
- lemon
- Bergamot
- Pine
- Grapefruit
- Eucalyptus
Food for energy
When you are exhausted and want a boost of energy, do not look for those donuts or the café au lait covered with badped cream from the corner cafe. They may give you a temporary boost of energy, but you will have a drop in blood sugar shortly afterwards and will be even more tired (not to mention the empty calories you will ingest). Instead, stick to healthy foods that will stimulate your energy naturally to continue without your blood sugar level collapsing.
Some
good healthy foods to eat when you need to increase your energy during the day
are:
- Eggs
- spinach
- Beans
- quinoa
- bananas
- edamame
- Oranges
- Yogurt
- Sugar
potatoes
Supplements for energy
You can also take herbal supplements, which can help you feel more energetic. Make sure the supplements you take are all natural. Taking herbal supplements can help you naturally feel more energetic as you try to change your sleep patterns and resume a healthy schedule. Some natural herbs that are used are:
You can also get a mixture of natural ingredients in a supplement.
Take a holistic approach
When trying to improve your sleep schedule, sleep more deeply and regain strength during the day, it is important to take a holistic approach to solving the problem. It can take a long time, so be patient with yourself, eat healthy, and possibly take a herbal supplement to help you get a restful sleep, wake up more rested, and feel more fit to stay awake all day. .
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