Night Time change In the spring, the clock is improved, which is usually one of the most difficulties Sleep. Anyway, there are usually people who are in trouble Relax at night.
In any case, there are tricks or methods so that we can Win the consequences of a bad night Do not pull out fatigue for bad quality sleep and hours throughout the day.
“Insomnia affects our mood, so we can feel Stressful, annoying, sad or curious ”Dream Specialist and London’s Public Practice Circadian rhythm, Dr. Kate Lederle, confirms the report Sun. These are the tips you need to follow after a bad night:
Move yourself
Physical activity can be helpful. “You may not feel like that, but can move early in the morning Help you to shock, Says Lisa Artis of sleeping charity.
“Try in between 30 seconds and a minute exerciseRunning in one place with more knees, making iron or scissors: creating a blood flow will help you get up, “says Physiotherapist and Rail Food Director Michael Bets.
Do sex training
As for the above, a better way to start tomorrow with the best foot is to practice intercourse: “When your dream is not the best, your sexual desire may be diminished, so starting to start a difficult task, but You are likely to feel better“Tice art.
The reason for this is sex Creates endorphins They feel better, less stressful, and more with our loved ones. In the morning, intercourse involves an increase in natural energy, thanks to the increase in blood flow.
Accept ‘Superman’s posture’
Get as much oxygen as possible in your body will activate a warning position and call ‘Superman’s posture’ This is perfect.
“Stand, the hands are separated from the body slightly from the body; the head bent down, the back is slightly backwards. Then, then, Breathe deeply 10 times, inhale and breathe ”Michael Bets says. “This condition opens your chest, which allows your body to breathe more deeply,” he further says.
Be upright
One of the problems you face on that day is that you will always be sleepy so you stay a way to fight it Everything is as much as you can.
If there is no other option other than sitting down, put an alarm Get up and walk every 30 minutes.
Magnesium consumption
“Magnesium can help recover from a bad night, and it is necessary to turn it into a food that can be used,” says Gayla Daniels nutritionist. “The lower level may occur Fatigue and muscle weakness“He says more.
Pumpkin seeds, Spinach and nuts They are good food sources; You can try to take a supplement early in the morning.
Confirm your sugar level
Fatigue leads us to choose active foods. During the day, it controls foods with high content Sugar, fat or calories.
“And Handle with a banana Hafeez Sharif, founder of the Circatian fitness company, OWL + Lark, says that it is a wonderful way to maintain concentration and energy without having tense rise and decline through caffeine.
Eat an apple
“Apples They provide natural and stable energy, ”says Gayla Daniels. In addition, they help prevent blood sugar fall.
“They are full of natural sugars like fructose The body digests very slowly. Vitamin C and antioxidants are also rich in apples, which support the common level of energy by helping iron absorption, “he added.
Look for contacts
The last thing you want after a bad night is to talk to you or worse than that, but it’s a mistake. “When you leave your comfort zone Interact with neighbor or colleague.
Helps with the energy spent to chat and connect with someone Make sleep At night.
Walk in a sleep
“A 20 minutes short sleep This is a great way to recharge energy and increase its size, ”says Luke Cousins, National Physiology Director of Nuffield Health.
“Energy sizes are generally Reduce lunch time Because of our natural circadian rhythms or because we eat a lot of food, ”Cousins says.
Of course, look for it Sleep is short To avoid affecting your subsequent dreams at night.
Find help
Sometimes it is necessary Ask the doctor. “Sleep is a basic human need and increases the risk of weight gain, diabetes and heart disease, and more than mental health problems such as anxiety and depression,” says Kate Lederley.
(Tagstotranslate) Health (T) Health (T) Sleep (T) Insomnia
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