Not always night — time for complete relaxation. But no matter how violent it passes, in the morning you need to get up and go to work, study or business. And if it is still possible to move in space, then then there is simply no strength to solve any more complex issues. How to get into & nbsp; a working rhythm, if you put at least matches in & nbsp; your eyes, and & nbsp; in & nbsp; only one thought "Sleep!"?
Let's tell you how to quickly cheer up without constant "injections" of coffee. And at the same time, we will give advice on how to overcome afternoon sleepiness if a siesta at work is not accepted.
- How to quickly cheer up after a sleepless night: 5 proven ways
- How to beat your afternoon sluggishness
- Menu for vivacity: what to eat to not sleep
How to quickly cheer up after a sleepless night: 5 proven ways
Scientists have studied the daily rhythms of the brain and came to the conclusion that after a sleepless night, the decline in activity occurs at 6–8 in the morning. . But after 2–3 hours, the lack of rest takes its toll and fatigue and the desire to sleep. What to do with and how to quickly cheer up we will tell in more detail.
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Yawn and stretch
Active oxygenation of the blood stimulates intercellular processes, causes a surge of strength. Turn on the picture of a yawning person on the monitor and yawn properly for 2-3 minutes.
Perform one minute breathing exercise
You can saturate the blood with oxygen in another way. Concentrate and devote one minute to proper breathing. Inhale while slowly counting to two. Exhale while slowly counting to two. Then continue to inhale for two counts, and expand the duration of the exhalation count to five. Try to relax your stomach during inhalations and seem to fill it with air. This deep, diaphragmatic breathing promotes better ventilation of the lungs and saturation of tissues with oxygen.
Do 15 squats and jumps
Find a quiet spot for a short workout. Physical exercise invigorates better than coffee. Therefore, as soon as you feel that your eyes are sticking together, stand up and make a couple of tilts in different directions, squat and jump. It is not necessary to perform the exercises technically correctly, you are not in the gym. Main — activate blood circulation and distract.
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Sleep
No, this is not a mocking joke. A short sleep of 15–20 minutes gives you the opportunity to "reboot" and & nbsp; at least a little energize the brain. And by the way, waking up after such a dream is much easier than if you dream for an hour and longer. If possible, retire, take a comfortable position and sleep. Be sure to set an alarm on smartphone and at maximum volume. Even better — ask a friend to call you in 15–20 minutes.
Chew gum
The work of chewing muscles activates the work of the brain, and mint helps to concentrate. So force yourself to chew gum not only after meals, but and as soon as you feel tired.
Read also: How to relieve stress: 5 tested ways
In fact, there are many answers to the question: how to quickly cheer up, but they all come down to common denominator: move more, saturate the blood with oxygen, look for any opportunity How to beat your afternoon sluggishnessIt is impossible to work at your limits all day long. Most often, fatigue sets in after dinner. I want to lie down or at least look through the news feed in social networks. But as luck would have it, it is at this moment that things appear that require maximum concentration. How to quickly cheer up and focus on work? Here are some tips:
Massage your fingertips, where the active points are located. Start at the base and massage each finger in a circular motion.
Eat a piece of dark chocolate. Glucose will wake you up. the body, and the release of dopamine will help to concentrate.
Massage the top of your head, back of your neck, and your earlobe. Blood flow will help relieve drowsiness.
Rinse your hands with ice water. If possible — wash with cool water, no — wet your temples and neck.
Do a little exercise. Twirl your hands in the air, draw imaginary letters in the air with the tip of your nose, lean on the chair in different directions. Activate blood circulation and sleep as if by hand.
Read also: How to beat stress at work: useful tips and exercises
As a rule, tends to take a nap after eating. You don’t need to completely abandon your lunch break, but it’s better to break your meal into several light snacks. It is good for both health and figure. And we will tell you what
products to put in the lunch box.
Menu for cheerfulness: what to have a bite to sleepWhen choosing what to eat, immediately refuse fatty and dense foods. A tired body does not need to be loaded with the assimilation of heavy food. Banned: French fries, hamburgers, sandwiches with butter and bacon, any kind of fatty meat.
Some products contribute to a surge of strength and vitality no worse than coffee. Eat a handful of berries, such as blueberries, strawberries, raspberries. Plant flavonoids help the body get energy from food many times faster. You can add yogurt or a few pieces of cheese to the berries.
Any cold drink invigorates and activates internal reserves. It is better to take not ice, but cool, and not cola, but fruit drink, juice, compote or tea.
Avocados and beetroots contain antioxidants and healthy fats. You can make a salad out of them, generously adding greens, which also helps to boost your energy. For maximum effect, sprinkle with pine nuts.
Spinach is called a superfood for a reason, it is rich in iron, which is necessary for normal intercellular metabolism. In a couple of you can take eggs, they are rich in protein, which quickly restores strength.
And, of course, always in the good old way — a cup of strong espresso. They think about him first of all when the question arises of how to quickly cheer up. And it really works, caffeine stimulates mental activity and activates blood circulation. Don add milk or cream to coffee, they "slow down" its effect. It is better to have a bite of a slice of grapefruit, the fruit will enhance the effect of caffeine. But do not abuse, this is a temporary measure for urgent mobilization of internal forces, and not a way to constantly be in tonus. And don't forget "reward" body for a good 8-hour sleep tonight. Otherwise, the next morning you will have to re-read the article again.
Read also: Attention training: 10 effective exercises
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