How to compensate for the lack of sleep
Studies have shown that for optimal health and functioning adult should sleep seven to nine hours a day. Millenialu difficult to achieve that figure, but it does not mean that we should not strive for such indicators. Some people think that they will be able to catch up on the weekend - but even this can be done a lot of mistakes. We've put together a few simple life hacking in order to quickly compensate for the lack of sleep and stop feeling sleepy.
to track your sleep
Plan your list of tasks, starting from sleep schedule, not vice versa. Stick to it as if it is an important meeting, on which depends the coming year. Even if you want to watch the series to the end or lie in bed a little longer in the morning - follow your plan. Use fitness tracker or special application in your phone, which will count the hours of sleep and tells you how many took the phase of deep sleep and short.
was added for an hour
If you do not get enough sleep during the difficult two-week marathon, catch should gradually. Adds an hour of sleep every weekday and two - in the weekend, but in any case do not try to sleep for a one-time throughout the day. You understand that the shortfall when you start again to wake up cheerful and charged to work. In general, always try not to sleep on the weekend is much longer than on weekdays, because it will only bring down your schedule. Determine your rate and try not to deviate from it, even if you have turned out to be a day when you do not need to hurry. Better use of free time for morning yoga, reduces tension in the back, or meditation.
Use daytime naps
A short break can help to restore the body and mind. Even 20 minutes will be enough for you to be able to relax, heart rate decreased, and brain waves have slowed down. Due to the fact that you do not have time to plunge into a deep sleep, you easily can wake up feeling rested, not as if you get hit with electric shock.
If your trouble falling asleep last long enough and the sleep schedule does not work, think about natural remedies that will contribute to your sleep, such as tryptophan, melatonin, valerian or chamomile. Avoid alcohol and heavy meals before bedtime - they cause a short nap, not allowing to start deep phase in which you are most recover.
to create a comfortable environment around
Get ready to sleep every night with the same care as you treat your beauty routine. Purchase extra dark curtains or sleep mask, ventilate the room and refrain from using any electronic equipment before going to bed. Blue light with a wavelength of about 450 nm. violates generation "darkness hormone" melatonin, which causes a feeling of alertness and anxiety. That he is emitted by our phones and tablets, so if you want to restore the natural biological rhythm of the body - put off gadgets for at least half an hour before bedtime.
If, however, until you can not make time to catch up, - use a cup of coffee for a temporary boost of energy. The ideal combination - to drink a cup before you lie down and take a nap for 20 minutes. You will wake up rested and caffeine will begin its response and will help you quickly focus. Of course, so do not make too late, giving preference to 2-3 hours of the day, otherwise it will hurt your night's sleep.
And what do you do to cope with fatigue from lack of sleep?