To overcome a personal energy crisis during the day, follow these simple rules.
OPEN THE DRAPES
Sunlight is a powerful natural stimulus of transition from drowsy to active status. The light in a special way stimulates the eye and they send a signal to Wake up the internal clock of your body. Solar light is a visual alarm: the dose of sunlight in any time of the day to cheer you up!
MAKE YOUR BREAKFAST PROTEIN
Toast or muesli — not the best option for Breakfast. To feel full, satisfied and avoid the increase of blood sugar level (this will lead to fatigue and irritability), you need protein. Not necessarily in the form of bacon and eggs, or sausage. It can be: whole wheat toast with peanut butter and banana; skim milk or low-fat yogurt with fruit, berries, handful of nuts.
DRINK WATER
If the body is dehydrated, you will feel tired. Drink plenty of water and your kidneys easily excrete toxins from the body before they are metabolized and bring a sense of fatigue.
CAFFEINE DEVELOP THE RIGHT STRATEGY
Drink coffee early in the morning, and at noon — so its effect will not end until the coming of the day when it is most needed. Experts advise a few small cups at hourly intervals until the afternoon.
PREFER GREEN OR WHITE TEA
Unlike black tea, they are not oxidized in processing and rich in amino acid L-theanine that reduces stress, improves mood and gives strength. The presence of this amino acid makes the tea sweet, so that you can easily determine a quality drink.
RIGHT SNACK
Soda or sweets is able to provide a surge of energy, but also ensure the subsequent loss of strength. The best choice is fruit combined with a protein (this will keep the blood sugar steady). Apple, orange, banana, handful of grapes with low-fat cheese or yogurt. – great for mid-day.
REFRAIN FROM FATTY FOODS
Burgers, macaroni and cheese, fried chicken, and any food high in fat will lead to daytime sleepiness and apathy. Fat triggers the release of a digestive hormone which causes drowsiness. To day to be in good shape, make sure your lunch contains whole grains, vegetables or fruits, and lean protein.
WALK
20 minute leisurely walk after dinner will naturally increase the level of activity of such brain chemicals as dopamine, norepinephrine, and serotonin — all of them promote active wakefulness.
Take a NAP
Sleep 15-30 minutes in the car or behind the closed door of the study: the early stage of sleep increase alertness, improves dexterity, and refreshes in General. Only wind the clock in your phone not to go into deep REM sleep, after which you will feel only apathy..
WASH
Very quickly up to a wash with cold water. But if you don’t want to spoil the makeup, moisten with cold water the back of the neck and take a few claps.
GOING TO BED BEFORE MIDNIGHT
This Golden rule will allow your body to recover during sleep is much better, than you go long after midnight. Even if you are not too early — give your body to produce important hormones that it can produce only up in the morning and no later. Good sleep will recharge your brain and body while taking slow deep restorative sleep.
