Reduce physical sleep
Exercise
Exercise helps to increase metabolism and energy levels, help the brain work, exercise for 4 to 5 days, and make it a daily routine. It helps increase body activity and strength. A study at the University of Georgia showed that exercise Exercise can be more effective than energy-enhancing drugs. Exercising before bedtime can improve sleep. Exercise, such as swimming, walking, cycling, or anything else that can increase the number of heart beats every day for 30 minutes.
Move around
When sitting on his desk, an individual must stand and move, walk around the office, jog around, or do some jumps, and he can sit squatting, which in turn pumps blood and therefore activates and wakes him. A study at the University of California found that walking about 10 minutes, contributes to the survival of the individual active for two hours, and showed that candy helps to keep the individual active for only an hour, and then caused a breakdown, and can also be stretched on the back with touching the toes or Stretching the arms above the head, it contributes to the flow Blood.
Breathing deeply
Breathing deep from the abdomen contributes to improving blood circulation, raising oxygen levels in the blood, and it is possible to do the exercise by sitting moderately with the hands on the abdomen and breathe the air through the nose, remove air from the mouth and make sure that the chest does not move, The exercise can be repeated 10 times, and the inhalation and exhale can also be performed through the nose for 15 seconds. This is done by closing the mouth with relaxation. Breathing must be short, then breathing normally. It can be increased for 5 seconds until it becomes It can be done for a full minute.
Listen to music
Music helps to increase heart rate and energy levels, so listening to music makes the individual awake, as music that starts at a slow pace and gradually increases, has greater effectiveness in adjusting the mood.
water
Cold water spray helps the face to wake up, and is an excellent way to make the individual more refreshed, thus stimulating blood flow.
Reduce sleep according to diet
Eat supplements
If the diet is not enough to stimulate energy production, it is possible to add some dietary supplements to the diet, such as vitamins and mineral supplements, they contribute to giving more energy, in addition to that keratin also helps, as it allows the body to reuse (ATP (AMP and ADP.
Drink caffeine
Drinking one cup of caffeine stimulates arousal, excitement and reactions. It also helps to increase metabolism. The heart pumps quickly, so it wakes up, and the individual drinks it in the morning because it helps wake up and improve concentration. It can be considered the best way to awaken yourself, and not rely on them because they cause headaches, trembling and difficulty sleeping.
Eat mint
The refreshing taste of mint helps you to feel energetic, energized, wake up, and chew mint-chewing gum. It stimulates and activates your body.
Foods that cause drowsiness should be avoided
There are many foods that cause drowsiness and should be avoided, namely:
- Noodles, pastries, white rice, and potatoes, as ingestion during the day causes a feeling of sleepiness.
- Meat processed and smoked.
- High-fructose syrups and plain sugar; they contain added sugar.
- Drink alcohol; it causes feeling sleepy.
- Drinks that contain caffeine in the morning; because it is a temporary stimulant and thus cause drowsiness during the day.