British tabloid Daily Mirror interviewed experts from various fields and compiled the ideal daily routine for those who want to overcome the autumn blues.
To maintain vigor, experts recommend listening to your biological clock. This is said to maximize energy throughout the day and provide a restful night's sleep. Based on this statement, it is recommended to wake up at the same time, preferably around seven in the morning, even if the person went to bed later than usual.
After waking up, you need to start your morning metabolism by exercising and walking.
“Going for a walk before noon is important for maintaining healthy sleep,” trainer Aaron Brown told the publication.
According to him, the effect of light on the body has an important effect. Those who work in shifts or have to wake up in the dark are advised to purchase a lightbox and turn it on in the morning for 30-90 minutes.
Breakfast is available at 8 am. Biohacker Tim Gray says it's best to eat foods that release energy slowly for breakfast. He recommends avoiding baked goods and sugary cereals for tomorrow. Alternatively, wholemeal toast with unsweetened peanut butter and banana slices on top.
By 9 a.m., the body is ready to solve complex problems. Morning rush can be used to learn new skills. In the process, it is recommended to drink coffee, which not only increases alertness, but is also rich in antioxidants. It is best to drink coffee before noon because the half-life of caffeine is about five hours. Afternoon coffee can affect sleep depth.
Lunch should be hearty and balanced to keep you energized for the day. At the same time, Gray advises to have a snack during the day, until sunset. At 14:00, experts suggest taking a nap, since the circadian rhythm requires it.
“Sleeping for 10 to 30 minutes improves alertness and lowers blood pressure,” says Dr. Jo Webber.
The body's physical peak occurs at 18:00, so experts recommend using this time for sports. Evening exercise will use up all excess adrenaline in the body and ensure restful sleep.
It is advisable to have dinner before sunset, in which case the body will produce more insulin, says biohacker Gray. An hour before bed, experts advise turning off all light sources that emit blue light, which interferes with the production of melatonin. Sleep should last between seven and nine hours.
Earlier, Russian psychologists told who is most susceptible to the autumn-winter blues. Most often these are tall, thin and a little dull people, as well as overweight and prone to neuroses. In addition, schoolchildren and adolescents are prone to it, which negatively affects their academic performance.