How to be cheerful and not get tired during the day. How to be cheerful and active all day

In our age of information, when everything moves at incredible speed and life is gaining momentum, we are increasingly unable to keep up with it.

What do you need to do so that you have the strength to keep up with life? How to be cheerful and not get tired during the day?

1. You need to get enough sleep. It will be optimal if you go to bed at 22-23 o'clock and get up at 6 o'clock. At first, it will be difficult to get used to this regime if before it was completely opposite, for example, you slept during the day and were awake at night.

Over time, this nightly routine will take a toll on your health. But if you get caught up in correct mode, That wellness for the day is just around the corner.

2. Sleep must be of high quality. There should be no extraneous sounds or noise. You should sleep with the lights off.

You sleep very well if you are in the room Fresh air . Be sure to ventilate the room before going to bed. But it will be better if your window or window is slightly open at night. I tested it on myself: if the room is stuffy at night, you wake up sleep-deprived and exhausted, even if you slept the required 7-8 hours. On the contrary, if the room was fresh, then even less sleep time will be enough to feel alert and rested in the morning.

3. Drink 1-3 glasses of clean water in the morning on an empty stomach. This will help you replenish the lack of water in your body, because... During the night, fluid consumption occurs, which causes dehydration.

Also, such a ritual will help you normalize work gastrointestinal tract and will help remove toxins from the body.

You should drink water clean, better spring. I drink raw filtered.

You need to drink water approximately 30 minutes before breakfast. The water temperature should not exceed body temperature. Such water is better absorbed and thereby renews the intercellular fluid. It’s even better if you add a slice of lemon to the water.

4. Before breakfast, do something set of exercises, simply put, charging. This mandatory item to feel good throughout the day. And thus you will lay the foundation for health next years. After charging, be sure to take shower. It will be better if it is contrasting. This way you will not only maintain hygiene, but also cleanse your skin of toxins that were removed by charging through the skin.

5. Don't forget to have breakfast. It could be some dairy products– cottage cheese, kefir, yogurt, together with fruits or dried fruits, nuts, juices. Do not be confused by such compatibility of products; there will be no problems with the intestines if you eat them only for breakfast. Such products give a good boost of energy for the day.

6. Your lunch should not consist of mixed and enough fatty foods . Try to select products based on compatibility. Otherwise, after lunch you will feel sleepy. Because you will load your body with the difficult work of digesting heavy food.

7. It is very important not to indulge during the day bad thoughts , load yourself with other people's problems. Try to approach all your difficulties philosophically. If you can't influence events, then why worry about it. If you can, then do your best, but look at it as a reason to improve. Try to see only in everything positive side.

8. Avoid being too active in the evening. It could be some quiet activities, reading books, watching a light movie, pleasant communication with family. All this will be a good preparation for a good night's sleep and will help you get enough sleep.

These simple but effective recommendations will help you be cheerful and not get tired during the day. The main thing is to fulfill them regularly, then they will become a habit and you will stop perceiving them as something uncomfortable, but on the contrary, such actions will become healthy for you, productive lifestyle!

If you want to learn more about this topic and apply it to yourself, then check out my

Now we’ll tell you how to be cheerful and energetic all day. For many people, waking up early in the morning is a real torture. Their biological rhythms They are configured in such a way that vigor and efficiency come to them only in the afternoon. And if work time if they started not at 8 am, but after 12, the quality of life would be much higher. But rarely do any of the night owls manage to find such a job. So you have to suffer in the morning. And with the onset of spring, it becomes even harder to wake up.

We get up easily

The degree of ease of waking up in the morning depends on two conditions. Firstly To get up earlier, you need to go to bed earlier. The vast majority of people have 8 hours to feel normal, and if you have to get up at 6:00 in the morning, you will have to go to bed no later than 22:00. Secondly, if you know that you need to get somewhere on time in the morning, getting up will not only be easier, but simply necessary. At least motivation won't let you oversleep.

Cheerfulness in the morning

And now about how to give yourself cheerfulness for the whole day. The hormone melatonin is known to induce sleep. It is produced in the dark. The longer it is dark in the morning, the more difficult it is to wake up. Therefore, you need to learn to get up and immediately turn on a bright light. In the summer, you need to open thick curtains before going to bed so that the room can be filled with water in the morning. sunlight. So awakening will be easy and with good mood.

The alarm clock always acts as an unpleasant irritant. But if, instead of a sharp ringing, you put on your favorite music, which will sound slowly at first, and then louder, it will be more pleasant to perceive it.

You need to learn to wake up with positive thoughts. Don’t complain to yourself and your other half about how this work stresses you out, don’t whine about how you feel, but think and talk about the good things that can happen in the coming day. Optimism gives strength and vigor, and pessimism gives fatigue and bad mood.
First thing in the morning, take cold and hot shower. After this you will wake up completely.

Add variety to your life. Routine does not give you energy. You can change the route from home to work or vice versa. You can walk at least a few stops. Walk along the street where the temple is located. If you want, you can go into it, or if you don’t want to, you can pass by and admire its beauty.

In the evening at home, instead of melodrama, watch a humorous program that doesn’t bother you and doesn’t make you think. You can watch it in the morning while you are getting ready for work. Funny moments will put you in the mood.

Review your diet. Coffee, food products reduce mood high content starch, processed meat. Sweets only give pleasure at first, but after a while you want to sleep or eat more. Fruits, cereals, nuts, honey, dark chocolate lift your spirits. You need to eat 6 times a day, but little by little.

Use in spring vitamin complex. Sometimes a decrease in mood is associated precisely with a lack of vitamins or micro and macroelements.

Walk more. This is useful not only for the figure, but also for the psyche. You can walk through the park and enjoy the beauty of nature, children playing on the playground, join a group of roller skaters, or just stroll along the alleys.

If it is difficult to fall asleep in the evening, light sedatives will help, it is better if they are plant origin. If none of the above helps, the emotional background is still reduced, you will have to consult a doctor for medical examination. The cause may be disturbances in the functioning of the endocrine system.

Late night, which flies by instantly, and now it’s morning. And few people feel fresh and full of energy at the moment of awakening. However, everything is possible. And in this case too. You just need to know about some secrets and follow some simple recommendations.

Compliance with the regime

This is probably the most difficult moment for everyone. But obligatory. So, how to wake up refreshed in the morning? It is important to follow the regime. It can be different for everyone, individual, but stable. And of course, sleep must be limited. You don’t need to stay in bliss for half the day, but you shouldn’t limit yourself to a couple of hours of sleep. You can go to bed at midnight and get up at 7:00. By following this particular regimen, you will be able to accustom your body to getting up and falling asleep regularly. In other words, a kind of habit will develop. And the person will feel how easy it is for him to wake up, even without an alarm clock.

You also need to know that the minimum amount of sleep should be 6 hours. And it's better when active daytime activities do not fall asleep later than midnight. Otherwise, there is a high probability of feeling overwhelmed the next morning.

Simple but effective methods

Talking about how to wake up in the morning refreshed, one cannot fail to note three more good recommendations, the implementation of which does not require much effort.

So, the first point is to set the correct melody for the alarm clock. Dull, melodic motives are absolutely not suitable. Many people say that it is supposedly more convenient to wake up to such things - slowly, gradually. But actually it is not. Firstly, such melodies can only evoke a gloomy morning mood and remind that a person still has to work all day. Secondly, you can simply sleep through everything while listening to them. But an energetic melody or a favorite announcer from an FM station, which the radio alarm clock will automatically “turn on” at the appointed time, can charge you with a good mood.

As soon as you open your eyes, you should drink a glass of water. You can put it next to your bed before going to bed, in advance. Everyone knows that water tones and awakens digestion. And of course, a contrast shower will not be superfluous. The final awakening will occur immediately after the procedure is completed.

Advance preparation

It’s amazing how pressing the question of how to wake up in the morning cheerful and in a good mood is. This worries many people. But it's actually simple. It is enough to prepare for tomorrow in advance.

You need to plan everything. Write every task on paper. It’s better to keep a separate notebook for such plans. And if there is any problem that worries you, it should also be included there, described in detail. Maybe in the process of presentation the thought of its solution will come to mind. But at least from annoying thoughts will be able to get rid of it. And to make it even easier to fall asleep, you can open the window in ventilation mode. It is easier for an oxygenated body to wake up. And a person, opening his eyes in the morning, will remember that he has everything already planned out and thought out. And he will only have to have breakfast and go to carry out his planned tasks.

Massage

So, in principle, it is clear what you need to do after getting out of bed to improve your condition. But is it possible to take any action while still in bed? Definitely. How to wake up refreshed in the morning? It is enough to give yourself a light self-massage of your hands. Lying in bed, you need to stretch your joints. In movements that are more like trying to pull a narrow glove on your hand.

Then you need to pay attention back sides brushes Rubbing - The best way. Similar method you need to stretch the part from the wrist to the elbow. But there is no need to directly affect the joint.

And the last stage is massaging each finger separately. They need to be kneaded, starting from the very tip to the base. The fact is that a lot of reflex points are concentrated on the hands, which, during their stimulation, send signals to the brain. This process is hidden from human eyes, but it mainly affects awakening.

Psychological attitude

He is the one who will help you feel refreshed in the morning. How do most people usually go to bed? With thoughts that tomorrow you need to go to work again, endure your boss, subordinates, make a report, fill out papers. And that's wrong. Even if this is actually the case.

It is very important to go to bed with pleasant thoughts. Or better yet, in anticipation of something good. And it could be anything. And it would be nice not to invent this moment, but to arrange it. For example, buy yourself a piece of your favorite cake for breakfast in the evening and wake up with the thought of a delicious meal. Or plan the evening of the next day, promising yourself to have a movie show with pizza and your loved one/boyfriend/girlfriend. This way the day will fly by faster. In general, you can come up with something. In this case, fantasy is limited only by the breadth of interests.

Calculation by time

Here’s another point about how to wake up refreshed in the morning, and it lies in planning your precious minutes. Many people schedule almost every second - for breakfast, coffee, washing, making the bed, in order to stay within strictly defined limits. If only I could sleep a little longer. But it's not right. How to wake up refreshed in the morning? You need to escape the hustle and bustle and feel free. It’s better to get up 15-20 minutes earlier, but don’t rush anywhere. Morning preparation for a new day should be measured. Without looking at the clock, in order to get everything done and not be late. And then getting up will no longer be associated with stress.

And also, having opened your eyes, you cannot give up slack with a reservation, a la “five more minutes.” In this case, the body will again fall into deep dream. And then awakening will be even more difficult. It’s better to lie in bed for these five minutes and think about the future day, remember your plan outlined in the notorious notebook, dream about a good evening to come. And after that, stand up with lightness in your body and a smile on your face.

If the dream was short

Most often, the question of how to wake up cheerfully in the morning is asked by people who devote little time to night rest and restoration of the body. Well, many of the above methods are universal and are also suitable in this case. But even here there are some peculiarities.

First, you need to eat well. The car does not drive when there is no fuel in the fuel tank. The same goes for human body. Fresh citruses activate brain activity, sweet coffee with cream invigorates, and the main thing high-calorie dish will give you a feeling of satiety.

By the way, about the great tonic drink. Coffee not only wakes you up, but also has a positive impact on the brain due to the caffeine it contains.

And before eating, light exercise will not hurt. A few squats, active body turns, push-ups - and a person will feel a clear surge of strength. After all, the central nervous system These simple loads are enough to activate. And it is advisable to do all this when open windows and bright natural light.

Motivation

There is one more piece of advice regarding how to wake up refreshed in the morning if you sleep little. And it is this: you need to motivate yourself. Self-hypnosis is very in an effective way. You can try to convince yourself that only those people who have nothing to do sleep for a long time. Or, for example, calculate how many hours you will have to lose per year if you allocate night rest too much time. For example, if you sleep not 8, but 7 hours a day, you will save as much as 372 hours per year! And this is 15.5 days per year. This time can be allocated to something useful or interesting. Dedicate him to learning a language, for example, or taking a class in gym. In general, you can fantasize, but the most important thing is to come to such an awareness. And after this, the question of how to get up cheerful in the morning will cease to be relevant. In any case, he will worry less.

Finally

And a couple more points are worth noting when talking about how to wake up refreshed in the morning. There is one cunning way in which you can “trick” your brain. The fact is that caffeine begins to act after 30-40 minutes. This can be confirmed by every person who drinks this drink. Therefore, it is better to set the alarm early, for those same 30-40 minutes, open your eyes and drink a cup of espresso, brewed in advance, in the evening. Then put your head back on the pillow and fall asleep safely. After half an hour, the caffeine will take effect, the newly set alarm will sound, and the person will get up with amazing lightness in the body and a clear head. This is, in principle, how to wake up cheerfully in the morning. How emergency measure might fit. But you should not abuse this. Still, it is better to follow the regime and use the methods previously given as examples.

Hello, my dear readers! Let's talk about such a vital topic as energy. The presence of energy in us determines our future life, one might even say fate. If we are energetic, then, as a rule, we set the standards high, but if, on the contrary, we are lifeless and tired, then no development occurs. Where then to find a source of inexhaustible energy, how to change and enjoy life?

I came to these thoughts quite a long time ago. With the birth of children, life changed, it covered me chronic fatigue, lack of interest in everything. My greatest desire was to get a good night's sleep and rest. And then the time came when I could calmly devote time to myself, sleep well, and, it would seem, everything I wanted came true. But the trouble is, I still had no strength left for anything. Then I started to change. I did everything on the level of instinct. It was he who told me what to do. I hardly read then, so necessary information I didn't have it at hand. But, nevertheless, I achieved my goal. Me - three years ago and me - now, that's two different people. I have a huge number that I will certainly achieve. And all thanks to the energy that is in me.

Energetic person: who is he?

What do you think is an energetic person? This is someone who knows how to enjoy life, is constantly in good spirits, stress-resistant, cheerful and hardworking. They have a different outlook on life, on its structure, so they are not afraid of mistakes, are constantly developing, setting new goals and moving forward. A simple person, who does not have enough of that same energy, usually goes with the flow, relies on politicians, lack of money, bad people, he is often afraid to take risks and start new ventures. What kind of energy is needed to break through? First of all, the physical, and the spiritual will come next. You may have a lot of ideas, plans, plans in your head, you strive to implement them, but you don’t have enough time or energy, and the desire is gradually fading away. This state of affairs is familiar to many.

Fortunately, the situation can be corrected, reversed and rise to the occasion. But there is one thing - desire is not enough. You need to work and, above all, on yourself, give yourself a magic kick and start acting.

If you notice in yourself following symptoms, then take immediate action.

Constant fatigue
Passivity
Lack of interest in new things (events, people)
Self pity

Each of us faces a choice: to be like everyone else, or to be different from everyone else in our outlook on life and achieve our goals.

If you haven't read my article about it, be sure to do so. So, there I talked a little about the force of gravity. I think you will find the answer to your question of where to get spiritual energy from. It's very simple, the main thing is to start.

Well, now let's talk about concrete actions, which will help you become a battery and constantly recharge with energy physical level.

How to become an energetic person to be successful in life

Get rid of time wasters

This is a terrible phrase, it speaks for itself. Often many people do not have enough time. Where can you find a couple more hours in the day to accomplish your plans, take care of yourself and your health, while working productively? The answer is simple - manage your time, remove time eaters from your life. To do this you need:

around, your home and workplace, so as not to waste precious hours constantly cleaning, folding and searching for what you need.
devote time only to the most important things, do not waste your energy on empty things that are not related to your goals
stop watching TV and surfing the Internet uncontrollably
, month, year, learn to make a plan to achieve a goal
learn to delegate responsibilities

Start eating right

The importance of nutrition in a person’s life cannot be overestimated. Everything we eat directly affects our health and energy levels. If you don't stick to it, then it's time to start doing it. Start small, don't rush. Gradually accept the changes that will happen to you. Here is a mini plan that will help you change your eating habits:

start
be sure to have breakfast
reduce the number of servings, it should be the size of your fist
eat more vegetables, greens
try to cook all your food yourself
exclude from diet harmful products(soda, chips, store baked goods, fast food, etc.)
prepare light dinners, don’t overeat at night

You can change your diet by making your own plan, or take advantage of this by swapping items.

Move more

Movement is life, energy, strength. Without movement we will become vegetables. You may not go to the gym, not run in the morning, or go to the pool, but you still have to move more. You can develop physically at home, without wasting time on the way to the fitness center. The Internet is full of various video exercises. Anyone can find 10-15 minutes a day, no matter what their schedule. Do more hiking, if possible, refuse transport, do not use the elevator. Choose a sport that you like. For example, me for a long time strained, which I performed through force, often artificially motivating myself. But one day, after trying to do the complex, I realized that this was mine. And since then I have to force myself to study, I always do it with pleasure.

Temper yourself

The fourth point, which only a few can accomplish. To be honest, I myself haven’t dared to start yet. But I will definitely try to start doing this in the near future. Its benefits are very enormous. Firstly, morning hardening awakens the body from a night's rest. Secondly, the work of the circulatory and lymphatic systems. Thirdly, it provides a huge supply of energy, and this is what we need for a productive day.

Have a rest

And lastly, in order to become an energetic person you need good rest. And by this phrase I mean not only, everyone should have it - this is the rule, but also moral rest. To do this, you need to allocate time for yourself, for your hobbies, entertainment, and fun. For example, many consider taking a vacation to be a vacation, others consider it a hobby, and still others relax while reading books. Here it is very important to clearly understand the boundary between moral, spiritual rest and work. While relaxing, do not think about business, just relax, enjoy the process that is happening to you, think positively and dream.

Now you know how to become an energetic person, cheerful and healthy. It’s not for nothing that everyone wishes each other health. If it happens, everything will happen. What are your sources of energy that help you stay afloat and achieve your goals?

But new meetings. Kiss! Bye!

Lethargy, apathy, loss of strength, unfortunately, are increasingly common in our lives today. We are tired at work, experiencing stress, plus household responsibilities. To cope with all this requires a lot of energy and good health. And if at the same time we still want to fulfill our desires and dreams, then even more so with a low level of energy we will not achieve any special results.

Why do we lack energy?

About the reasons low level energy and ways to correct the situation I wrote in the article . Let's take a closer look.

First of all, you need to take care of your health. We often experience fatigue and laziness when our body is filled with toxins that poison it. The lack of certain useful substances necessary for it proper operation. What should I do? It is worth paying attention to and including more healthy foods in your diet. natural products, and in general, start restoring your health.
Sometimes the cause of sudden fatigue can be communication with energetically heavy people, so-called “vampires” who “feed” on the energy of other people. In general, try to avoid communicating with unpleasant people who are always complaining about life and who are used to looking negatively at everything around them.
Another reason for loss of energy can be stress and hard, exhausting work. In this case, a vacation is simply necessary. It is important to allow the body to free itself from accumulated fatigue. Although in some cases the problem requires more radical solutions.
Oddly enough, but inaction also takes away energy, like hard work. When we don't know what to do with ourselves, energy is wasted. Once you set new goals and start moving towards them, your fatigue will go away. Or at least find yourself an exciting activity, an interesting hobby. Anything is better than walking from corner to corner, toiling from boredom.

How to charge yourself with vigor and energy for the whole day. 5 proven methods.

Always make a plan for the coming day in the evening. It is important to do this in writing. Yes, don't be surprised. When you know exactly what you will do and when you will do it throughout the day, it helps you stay focused and manage your time effectively, in my experience. Then your energy will not be wasted. So, having made a plan for the next day in the evening, I always know that I can get a lot more done than if I didn’t have one. It is the action plan that helps me stay active and focused throughout the day.
Very important healthy sleep. Try to get a good night's sleep. It is generally accepted that we need 8-9 hours of sleep. However, it is now known that it is much healthier to sleep from 6.5 to 7.5 hours. This makes a person more productive and can even prolong life. Too much long sleep more than 8 hours will not bring any benefit, and, as a rule, after such sleep you wake up even more broken. About vigor and clear head you can forget.
But lack of sleep, especially if it has become a habit, can cause a blow to our health. It is known that chronic lack of sleep not only has a bad effect on the functioning of our brain, but over time can also lead to the appearance of certain diseases.
A contrast shower - preferably in the morning - will provide you with vigor for the whole coming day. It has long been proven that it helps fight stress and depression and helps lift your mood. In addition, a contrast shower provides many benefits to the body, improves immunity and protects against many diseases.
Make it a rule, when you get out of bed in the morning, to do morning exercises or at least a few simple warm-up exercises. By devoting just half an hour or even 15 minutes to this, you can finally wake up and prepare your joints and muscles for active work.
Yoga helps me personally. I practice it every morning, regardless of whether I want or not and other circumstances. It helps not only to warm up after a night's sleep, but also to turn on consciousness and make the brain work actively. What else is useful about yoga and its differences from regular exercises you will find in the article
Another very good habit– drink a glass of raw purified water. I do this every morning before I get on my yoga mat. You can drink regular clean water or squeeze a few more drops in there lemon juice. This will help awaken all the cells of the body, charge them with energy, and also turn on the intestines and start the process of ridding the body of toxins and harmful substances accumulated overnight.