The better you eat at the beginning of the day, the more energy you can save until the evening.

We do not need Scheherazade to find a thousand and one reasons for a sleepless night: a crying child, noisy neighbors, a new season of your favorite TV series, unexpected gatherings with friends.

Be that as it may, the morning hike to work has not been canceled, so you should remember how to keep cheerful during the next day.

DO NOT PASS AWAY.

Fragmentary sleep and delaying the alarm "for another five minutes" will not make you rested and fresh. This is relevant for any morning, as the body begins to prepare for awakening in advance, sleep passes into the fast phase, and the brain receives dopamine, giving you a charge of vivacity for lifting. Plunging into drowsiness, you confuse the brain, and he again prepares to dive into the deep phase of sleep. As a result, you will only feel more tired and irritated, and the willpower that you need to especially cherish today, spend on a useless struggle with a cozy pillow and blanket.

BE CAREFUL WITH COFFEE.

The second temptation that a person encounters after a sleepless night is to immediately drink a liter of strong coffee. And although the daily caffeine rate is 400 mg (about 4 cups of coffee), remember that an invigorating drink can cause headaches, heart palpitations, or even a panic attack. In order not to harm your health, try to drink one cup at 10-11 am, the second - after noon, and after lunch go to decaffeinated coffee or green tea (it also invigorates). Also, caffeine is removed from the body for a long time, because if you plan to sleep off this night, do not drink coffee in the evening.

THINK POSITIVE.

Do not underestimate the power of positive thinking. Yes, you did not get enough sleep. No, this is not a disaster, and you do not need to turn into a whiny melancholic. Focus on everyday tasks, try not to think about the spoiled rest and do not blame yourself for the mistakes that you make during the day. Self-mutilation can lead to negative associations, and they can ruin your working days after every sleepless night in the future.

MAKE THE MOST IMPORTANT MATTERS IN THE MORNING.

Do you think that by the afternoon or evening you are still reeling? Do not reassure yourself: the supply of energy will slowly but surely run out. Your best time is the first three hours after awakening. Try to keep within this interval with important job tasks, and spend the rest of the day dedicating to routine.

SEE DIRECTLY.

Surprisingly, a proud posture will really help keep cheerful during the day. In 2012, American scientists tested 110 college students, forcing them to look a bit like hunched shoulders and head down. Assessing their condition before and after the experiment, psychologists found a decrease in vivacity and self-confidence by a few points. Do not want the carriage to turn into a pumpkin right at work? Sit straight!.

KEEP THE TELEPHONE IN THE BITCH.

Now your attention is weakened and defocused, and the phone is a powerful distracting factor that will pull out the remaining energy: it seems to you that you scrolled the Instagram for just a couple of minutes, but in fact it was already half an hour. Do not want productivity to fall too low? Remove the phone from the field of view and for a while forget about its existence.

DO NOT SKIP BREAKFAST.

Breakfast sends a powerful signal to the brain that it is time to wake up, as eating is inextricably linked to our internal clock. The better you eat at the beginning of the day, the more energy you can save. For breakfast, choose protein foods and complex carbohydrates, but from donuts, french fries and a hamburger it is better to refuse. Heavy food will make you even more sluggish, since fat and simple carbohydrates require more energy for processing.

PULL ON THE SUN In one study in 2012, artificial light was associated with a deterioration in labor productivity, drowsiness and a decline in cognitive functions. And really, the cold light bulbs in the office make us lose the sense of time and annoy. But the longer you are on the street on a sunny day, the weaker becomes the destructive effect of a sleepless night. Thanks for this vitamin D, which is produced under the influence of ultraviolet rays, stabilizes blood sugar and normalizes the mood.

MAKE YOURSELF A FEW MOBILE.

An easy warm-up will do much better with fatigue than a sluggish seat in the chair - checked by thousands of healthy lifestyle admirers who courageously attend the gym after work. We do not call to lift weights or organize a marathon, but charging will improve blood circulation, attention and mood.

PERFORM (IF GETS).

If it does not cost you work, allocate 10-20 minutes for a lunch siesta.

Take a nap in the back seat of the car, on the couch or right behind the table - you yourself will be surprised how quickly your cognitive abilities improve. But dozing is necessary carefully, no more than 30 minutes, otherwise you will feel even worse than before resting. Also, give up a short sleep after work: there is a risk to spoil the long-awaited night rest that will help you to be reborn by the phoenix the next day.

novosti-n. org.

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