niste se naspavali umor pospanost

Niste se naspavali?

October 29, 2017 , In: Uspešna , With: No Comments
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 Evo dobre vesti: postoji nekoliko  jednostavnih načina da poništite dejstvo neprospavane noći, napunite baterije i, uprkos svemu, budete sveži i odmorni

Svesni značaja dobrog sna, trudite se da na vreme odlazite na spavanje. Ipak, neprospavana noć je nešto što se jednostavno – dešava. Ukoliko se ne ponavlja prečesto, neće vam naškoditi, ali  je problem u tome što se narednog dana nećete osećati baš najbolje, te će  vam biti teško da svoje obaveze ispunjavate onako kako se to od vas i očekuje. Evo nekoliko jednostavnih načina da, uprkos neprospavanoj noći, budete odmorni, sveži i puni energije

 PODIGNITE ZASTORE

Na samom početku dana priuštite sebi dosta sunčeve svetlosti da biste svoj biološki sat vratili u normalu i bolje funkcionisali. Čak i slaba svetlost tokom oblačnog ili kišnog dana bolje razbuđuje od bilo kojeg veštačkog izvora svetlosti. Zato, da biste se brzo regenerisali, čim ustanete, podignite zastore

 DAN ZAPOČNITE CELOVITIM ŽITARICAMA

Kad smo umorni, instinktivno posežemo za slatkišima kako bismo osetili brz priliv energije. Međutim, te namirnice imaju samo trenutan efekat: naglo podižu nivo šećera u krvi, zbog čega osećate priliv energije, ali potom sledi pad – poput vožnje na rolerkosteru. Da biste duže održali nivo energije, započnite dan zdravim proteinima i ugljenim hidratima. Poslužite se pecivom od celog zrna pšenice, s puterom od kikirikija i kolutovima banane.

 AKO NE MOŽETE DA ODREMATE…

Idealan lek za mentalni umor nakon loše prospavane noći jeste poslepodnevna dremka. Kako većina ljudi uglavnom nije u mogućnosti da priušti sebi ovaj vid odmora, od pomoći može biti vežbica za punjenje baterija: usredsredite se, na primer, na stomačne mišiće. Stiskajte ih i opuštajte 15 sekundi. Potom aktivirajte druge mišićne grupe. Iznenadićete se rezultatima!

 POLAKO PIJTE KAFU

Umesto da odmah ujutro iz cuga popijete šolju kafe kako biste se razbudili, tu količinu sipajte u termos, ponesite je sa sobom i lagano pijte ceo radni dan. Ovaj energetski napitak ne konzumirajte nakon 15 sati, jer možda uveče nećete moći da zaspite.

 PROŠETAJTE DA BISTE SE RAZBUDILI

Kad smo neispavani, najveća kriza nastupa od 13 do 15 sati, tvrde stručnjaci. Ako u to vreme imate zakazan sastanak, pola sata ranije priuštite sebi desetominutnu šetnju. Kretanje podiže telesnu temperaturu, stimuliše rad srca, mozga i mišića, te sprečava pospanost. Čak će vas i hodanje po kancelariji razmrdati.

 NE REMETITE REDOVAN RITAM SPAVANJA

Iako deluje sasvim logično da nakon neprospavane noći  zaspite u osam uveče, osećaćete se najsvežije ako u krevet odete u uobičajeno vreme. Naš organizam ima prirodan ritam spavanja i buđenja, a san će vas najbolje okrepiti ako se držite tog rasproreda. Ukoliko promenite raspored kako biste nadoknadili san, to može izazvati druge probleme, poput ranog buđenja i nesanice. Ne odlazite na spavanje odmah nakon večere, već najviše sat ranije nego što to inače činite.

 NE ZABORAVITE VODU

Nedostatak sna može izazvati blagu dehidrataciju, čak i kad nije u pitanju mamurluk nakon dobrog noćnog provoda. Dehidratacija pojačava umor, pa ćete biti manje pospani ako budete pijuckali vodu. Uzimajte dovoljno tečnosti da biste ugasili žeđ, sve dok vam urin ne postane bistriji.

Možete se poslužiti i malim trikom. U čašu s vodom ubacite nekoliko kockica leda.Za razliku od toplih pića koja opuštaju, hladni napici će vas razbuditi.

KAKO DA IZGLEDATE ODMORNO

Isprobajte jednostavne savete američkih stručnjaka.

  • Razbudite se nežnim pilingom, koji potpomaže obnovu ćelija i zateže kožu, zbog čega ćete odmah izgledati svežije.
  • Ublažite podočnjake. Počnite tako što ćete se nekoliko puta umiti hladnom vodom, a zatim namazati kremom s kofeinom, koja steže krvne sudove.
  • Dodajte licu malo boje. Pre šminkanja nanesite gel za samopotamnjivanje. Zahvaljujući tome, lice će vam biti svežije i blistavije.

Da biste se probudili svežiji i odmoriji saznajte koje položaje za spavanje treba izbegavati

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