Feeling constantly tired and overcomitted? Here are some tips you can pursue to re-energize to have a better lifestyle!
1. Create Inviting Rest Zones
Despite all the research proving that an afternoon nap is good for you, its still not seen as acceptable unless you work for yourself or have a progressive employer. Research shows that a quick afternoon nap at the right time can really help you recharge the batteries! Of course there's a trick to napping. For one, it helps if the nap is kept short- however, no shorter than 10 minutes and not too long either! More than 90 minutes could have you feeling groggy. The length of sleep during daytime naps play a crucial role in post-daytime performance. 10-15 minutes on average seems to be the optimum period in terms of improving mental operations, performance, reaction times and subjective feelings of alertness! These improvements are maintained for up to 2 and sometimes 3 hours after the nap. Longer naps of 25-30 mintes leads subjects to being somewhat drowsy and less alert for up to an hour after the nap. The timing of the nap is crucial as well. An ideal time for a nap os suggested to be 6-8 hours after normal waking!
2. Tech Bans
Our minds tend to become overstimulated if we are staring at a screen before bed. Evidence shows that it is beneficial to lose the tech at least a couple of hours before bed. Studies on the effects of bright tablets show that using laptops for up to 5 hours before bed affects the evening's natural rise in melatonin, a hormone that makes us ready for sleep! Repeated exposure to a bright screen over 5 days can delay the body clock by 1.5 hours, meaning you consistently want to go to bed later and sleep in longer. Bright lights from device screens can also cause alertness!
3. Creative Colors
If you intend to sleep or relax somewhere, use natural or self palettes and soft lighting, and induce sleep and redecoration with cozy rugs and throws. If strong colors aren't to your taste, try stark contrasts of black and white!
4. Space for Fun!
Sometimes we really can't be bothered to get off the sofa and excercies. Yet when we do, we feel so much better for it! Spending time in the outdoors and getting some vitamin D also helps to invigorate us. So try taking advantage of any outdoor areas you have by making them as enticing as possible!
5. Home Based Hobbies
By finding an activity you enjoy and that can totally absorb your mind, it will ultimately help you to re-energize and wake up! Is there something you've always wanted to do, such as painting, gardening or sewing, that you can set up a space for at home? Or is there something you want to get involved in outside the home, such as pottery classes, joining a book club or learning a language? If it's social it might be even more beneficial! Learning a new skill can reinvigorate you!
6. Meditation Space
The reported benefits of meditation are quite similar to those of the power nap. A regular mediation practice is said to lower the heart rate, improve memory, increase cognitive function, and of course, give you more energy!
7. Meal Planning
If you think that eating badly is making you tired, take a stock of your diet! Choose healthy takeout food, take the time to make meals at home and make time to eat dinner at the table rather than in front of the television or computer. Allow a couple of hours before bed without eating to help you sleep better!
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