Avoid fatty foods like french fries, chips, and ice cream. People who eat a lot at lunch tend to have a more noticeable dip in energy in the afternoon. Be sure to keep your body fueled throughout the day, even if you’re busy. Follow the meal plan you worked out on Saturday. While it’s important to only eat when you’re hungry, skipping meals can leave you exhausted (and perhaps unpleasant to be around). Don’t hit the snooze button! If you need a little help, get out of bed and start making your morning coffee. will still provide you with the much-needed seven to eight hours of sleep. Share on Pinterest When to wake up: 6 a.m.ĭepending on when you need to get up for work, waking up at 6 or 7 a.m. (Parents, you’ll have to be careful to ensure that you can still hear your kids.) Blackout curtains or a sleep mask can also make a big difference in how well and deeply you sleep. If you’re still having trouble falling asleep, even simply turning on a fan can help. Try a white noise machine or ear plugs.A consistent bedtime routine that starts 15 to 60 minutes before bed can cue your brain it’s bedtime. You have to let your brain know that bedtime is coming, according to Salas. Prep for bedtime with an unwinding activity like gentle stretching, reading a book for a few minutes, or taking a bath or shower. You can do yoga in the comfort of your own home! Yoga in particular can help you de-stress, relieve anxiety, improve your mood, and feel less tired. Gentle exercises, like stretching or walking, can help you sleep better and fully relax. She recommends keeping your nap to 20 to 30 minutes maximum and only indulging before 3 p.m. If you just can’t keep your eyes open any longer, Rachel Salas, MD, an associate professor of neurology specializing in sleep medicine at Johns Hopkins Medicine shared some tips. Naps can disrupt your circadian rhythm, or your internal clock. It can be helpful to buy everything you need for the first few days and pack your lunch the day before. Save yourself time and brain power by sketching out what you’ll eat this week to avoid skipping meals or grabbing takeout. High-protein snacks like jerky, trail mix, and hummus are also a great place to start. Refuel with foods that beat fatigue, like whole fruits, nuts and seeds, and sweet potatoes. to prevent interrupting your sleep tonight. Limit yourself to 1 to 2 cups and switch to caffeine-free herbal tea after 2 p.m. Also really focus on limiting foods with added sugar and artificial ingredients. Stick to our guide for two more days! What to eat todayĬhoose veggies and whole foods today. Research shows it takes at least three days to totally go back to normal. With nearly 10 hours of sleep for two days, you should already feel more energetic, but don’t take it as a sign of full recovery. Share on Pinterest When to wake up: 8 a.m. Dust can reduce your sleep quality and cause headaches, congestion, and itchy eyes or throat come morning. A messy room can leave you feeling stressed and anxious, which isn’t ideal for restful sleep. Just a little bit of exercise will help you feel more energized throughout the day, fall asleep faster, and sleep longer. If you’re looking for something that gets your heart rate up a bit more, cardio at a conversational pace (where you can hold a conversation while exercising) or strength training is a good place to start. Try walking, a gentle bike ride, or yoga for low-intensity exercise. Research has shown that you’ll catch up faster and bounce back better if you fully disconnect from work. Take the weekend completely off to help decrease stress and recover from physical and emotional exhaustion. Just make sure you polish it off a couple of hours before bed. However, alcohol disrupts your sleep pattern and can leave you struggling to fall back asleep in the middle of the night. You may fall asleep easier with a few drinks. Even mild dehydration can impact your mood and leave you feeling fatigued. Proper hydration helps improve your energy and your metabolism. Or keep a glass of water next to you all day. Any kind of diet that restricts calories aggressively is not a sustainable plan, and it’s not good for energy,” she says. Groppo also recommends letting go of any strict diets. One of the best ways to improve your diet is to add vegetables to every meal, according to Leah Groppo, a clinical dietitian at Stanford Health Care. Start the weekend with a veggie-filled meal. You’ve got food to eat and a body to move! What to eat today When to wake up: 10 a.m.Įven though you’re waking up at 10 a.m., getting 10 to 11 hours of shut-eye is still sleeping in! A 2016 study found that one hour of sleep debt requires almost four hours of sleep for recovery. Before you fall asleep, set a timer to go off in 10 to 11 hours. As tempting as it is, avoid staying out late on Friday and hit the bed at 11 p.m.
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