**How to arrange the work and rest time? How to ensure the quality of sleep? This is a question that many people are concerned about.
But I think what people care about is not the specific schedule, but how to make yourself energetic, happy and able to work effectively every day.
Let's talk about some of my experiences.
1.Get seven or eight hours of sleep a day
Whether it is science to go to bed early and get up early is like a chicken or an egg, it is difficult to say.
But most people, if they get less than 7 hours of sleep at night and want to be energetic during the day, it is impossible.
My personal feeling is that if you can go to sleep before 12 o'clock at night and wake up between 7:00 and 8:00 a.m., you should be able to be energetic and motivated during the day.
And I never take a lunch break during the day, and I don't get sleepy.
If you have something to do one day and you don't go to bed until 3 a.m., even if you sleep until noon, you won't be in the right state when you wake up.
In this way, there is still a certain scientific reason for going to bed early and waking up early.
There is a rule in the average human organism, that is, no matter what time you get up, you have to push back 16 hours to fall asleep.
So waking up early is key.
2.Never take a lunch break during the day
If you want to not take a lunch break during the day and not get sleepy, in addition to ensuring that you get enough sleep for seven or eight hours every night, the key depends on your diet.
If you eat traditional conventional food, rice and stir-fried meat and stir-fried vegetables, you will definitely be sleepy in the afternoon.
Because these foods are high in carbohydrates, oil, and salt, you need to control your intake.
Therefore, at noon, it is appropriate to mix some coarse grains, or eat less staple food, and it is not easy to be sleepy in the afternoon.
Rice and steamed buns are actually not junk food, after all, carbohydrates are also one of the important nutrients for our body.
However, health-conscious people will strictly control their carbohydrate intake.
Because of too much carbohydrate intake, you will definitely be drowsy after lunch.
There is a lot of lunch break at noon, and you may not be able to sleep at night; If you don't take a lunch break, you won't be able to work in the afternoon.
If you can, try Western food such as sandwiches, vegetable salads, and fish or chicken.
If you have money and leisure, you can pay more attention to healthy eating in many cases, and ordinary office workers can only swallow dates to cope with Chinese food.
However, it is still good to have a sense of healthy eating.
3.Addiction
Cigarettes, coffee, and tea are all addictive products that not only refresh people, but also make people dependent.
People who smoke one pack a day, which later became two packs and three packs a day.
Coffee drinkers drink one cup in the morning, which later becomes two drinks in one morning.
The reason why people get sleepy, as mentioned above, is because the food they eat is too high in carbohydrates.
This is a normal physiological phenomenon, but instead of starting from the root cause, we want to use coffee or nicotine to stimulate our nerves, which is unreasonable.
The reason why many people have insomnia at night and even nervous breakdowns is not because the caffeine or nicotine ingested during the day has not been metabolized, but because your nerves have been stimulated and messed up.
So I don't recommend everyone to consume any refreshing drinks, we should start at the roots.
I also drink tea occasionally, mainly Pu'er black tea, and I rarely drink it now, I don't drink tea for a refreshing, just to replenish electrolytes.
But I only drink Lipton now, because of such an international brand, the quality is absolutely no problem.
4.Additives
Additives, this is a very sensitive topic, because many products contain this thing. Many experts say that as long as the dosage is appropriate, it can be eaten with confidence.
I have a different view on this issue, because there is relevant language to refer to in "international standards".
For example, Japanese instant noodles don't have any technology and cruel words, and the taste is really good.
Instant noodles are just the tip of the iceberg, many food packaging food ingredient lists, if you have studied organic chemistry, inorganic chemistry, it is estimated that you will not dare to eat it.
Many additives are harmful to the body, no matter how small the intake is, if you eat it for a long time, your sleep, immunity, nervous system, and internal organs are still prone to problems.
Therefore, when you buy food, I recommend choosing the additive-free version as much as possible, and choosing foods that have less technical cruelty.
5.Exercise
The benefits of exercise are self-evident, it activates every cell in us, allowing us to eat and sleep soundly.
Aerobic and anaerobic exercise should have a certain amount of coverage every week.
People who often sit in the office and work need to pull the horizontal bar, There are many experts on platforms such as station b, who specialize in explaining how to relieve muscle stiffness, and you can go and see it when you have time.
In addition, people's emotions, mental strength, interpersonal relationships, etc., these are things that are sought from inward, and to solve these problems, read more correct and nutritious texts.