These days, it seems that a lot of work and increased productivity is mistakenly called a virtue, and if you sleep little, you are seen as a hero who should be decorated. But, actually - we are all very tired of such a way of life.
More than a third of us sleep less than the recommended seven to nine hours, and this has serious consequences. Recent research has shown that just three to four nights of sound sleep can make up for what you're missing and reduce yawning during the week.
Have you ever had an energy guide recommend sleeping, eating and exercising without jeopardizing your weekend?
Day 1
As tempting as it may be, avoid staying up late and try to go to bed around 23pm. When to wake up: 10:00. Although you wake up at 10:00, keep your eyes closed until 11! A 2016 study found that one hour of sleep deprivation requires nearly 4 hours of restorative sleep. So, sleep - but not too long. You need to eat and move today!
WHAT TO EAT
Plenty of vegetables. One of the best ways to improve your diet is to add vegetables to every meal, according to nutritionists. Lia Gropo, a clinical dietitian at Stanford Health Care recommends ditching strict diets. "It's important to fuel the body. Any type of diet that aggressively restricts calories is not a sustainable plan and is not good for energy,” she says.
Take a bottle of water with you. Or keep a glass of water next to you. Proper hydration helps boost energy and metabolism. Even mild dehydration can affect your mood and make you feel tired.
Stop at one glass. You'll fall asleep easily with a few drinks. However, alcohol disrupts your sleep patterns and can leave you struggling to sleep in the middle of the night. One glass is OK. Just make sure you drink it a few hours before bed.
WHAT TO DO
Don't check your email. Take full advantage of the weekend to help reduce stress and recover from physical and emotional exhaustion. Research has shown that you'll get there faster and leave better if you completely disconnect from your work.
Go to the gym. Try walking, light cycling or yoga, light exercises. If you're looking for something to get your heart rate up, conversational cardio (where you can hold a conversation while exercising) or strength training is a good place to start. Just a little exercise will help you feel more energetic during the day, fall asleep faster and sleep longer.
Clean your bedroom. Your sleeping space is important. A messy room can cause stress and anxiety, which is not ideal for a restful sleep. Dust can reduce the quality of your sleep and cause headaches, congestion, itchy eyes or throat.
Wash your sheets once a week to reduce dust mites and other allergens. Wash the curtains and vacuum to remove accumulated dirt and dust. Clean the pillows and mattress.
When to go to bed: 11:00.
Set an alarm to wake you up in 9 to 10 hours. You will still sleep in on Sunday. It's a little less, so later you can get used to waking up with only seven hours of sleep.
Day 2
When to wake up: 8:00
With almost 10 hours of sleep for two days, you should already feel more energetic, but don't take that as a sign of full recovery. It takes at least three days to balance. Follow our guide for two more days!
WHAT TO EAT
Choose vegetables and whole foods today. Limit foods with added sugar and artificial ingredients. Lightly caffeinated. Drink 1 to 2 cups and switch to decaffeinated herbal tea after 14 p.m. to prevent interrupted sleep. Eat to beat fatigue. Refuel with fatigue-fighting foods like fruits, nuts, and seeds. Eat fish or chicken. Save time and energy by making a meal plan for the upcoming Sunday to avoid skipping meals or overeating. It can be useful for you to buy everything you need and prepare some lunch in advance, Cooking knows how to rest..
WHAT TO DO
Avoid sleeping during the day because you can disrupt the daily rhythm or internal clock. If you can no longer keep your eyes open, Dr. Rachel Salas, an associate professor of neurology specializing in sleep medicine at Johns Hopkins School of Medicine, shared some tips. He recommends taking a nap of 20 to 30 minutes maximum and letting it go for about 15 hours.
Stretch or go for a walk. Light exercise, such as stretching or walking, can help you sleep better and relax completely. Yoga in particular can help you de-stress, relieve anxiety, improve your mood and feel less tired.
When to go to bed: 11:00.
Prepare for bedtime by stretching, reading a book or taking a shower. A consistent bedtime routine that starts 15 to 60 minutes before bedtime can cue the brain that it's time to sleep. If you still have trouble falling asleep, curtains or a sleep mask can also help.
Day 3
When to wake up: 6:00
Depending on when you need to be at work, waking up at 6 or 7 am will still give you a much-needed seven to eight hours of sleep. Get out of bed and start making your morning coffee. Just be careful not to overdo it. Caffeine can't fix bad sleep.
WHAT TO EAT
Eat breakfast - don't skip meals. While it's important to eat only when you're hungry, skipping meals can slow you down. Follow the meal plan you worked out for the weekend. Be sure to fuel up throughout the day, even if you're busy. Eat something light for lunch. People who eat a lot tend to feel a drop in energy in the afternoon. Avoid fatty foods.
WHAT TO DO
Aside from work, there are a few things you learned over the weekend that you can incorporate into your daily routine, including:
Going for an afternoon walk or exercise. Exercise can reduce the fatigue of an overworked brain, according to a 2016 study. If you can, exercise around lunch or in the afternoon. It also doesn't matter how long you exercise, as long as you do it. Studies have found that evening exercise won't ruin your sleep.
Most researchers agree that quality sleep is healthier than exercise. If you don't have time for the gym, rest. (Don't turn on the TV before bed, though.) A good night's sleep tonight will give you energy for the gym tomorrow.
When to go to bed: 11:00
Most people's circadian rhythm is set to go to bed around 23:00 p.m. and wake up around 7:00. "Even if you're getting enough sleep," Salas says, "if it's out of sync with your circadian rhythm, you can actually function like someone who's sleep-deprived."
The rest of the week
When you wake up, remember that you spent the last three days recovering.
- Ensure at least seven hours of sleep every night. - Eat a balanced diet. - Include exercise in your routine. - Limit alcoholic beverages and sweet foods. - Sleeping gives you energy.
There are lots of habits you can change to have more energy throughout the day. You'll know you slept well if:
- you woke up easily without an alarm - you don't feel tired or sleepy during the day - you don't sleep longer on weekends
If you still feel tired or have trouble sleeping, it's time to talk to your doctor. Waking up tired after a few nights of full sleep can be a red flag that you may have a sleep disorder or that something else is going on, says Salas.
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