The 3-Day Fix for Energy

The Good Brigade/Getty ImagThe guide that lets you sleepThese days, it seems like productivity has been misnamed as a virtue, and how little sleep you get is almost a badge of honor. But there’s no hiding how tired we all arMore than one-third of usTrusted Source sleep less than the recommended seven to nine hours a night, says the Centers for Disease Control and Prevention, and it’s having real consequencThe good news is that you can make up for lost time — quickly. Recent
studies have shown that just three to four nights of more sleeping inTrusted Source (yes, sleeping in) can make up for sleep debtTrusted Source and reduce our tired sighHave you ever had an energy guide that recommends you sleep, eat, and exercise without compromising your weekend? Well, ours does. Follow this flexible three-day guide to reset your energDay 1: SaturdAs tempting as it is, avoid staying out late on Friday and hit the bed at 11 p.m. Before you fall asleep, set a
timer to go off in 10 to 11 hourWhen to wake up: 10 a.Even though you’re waking up at 10 a.m., getting 10 to 11 hours of shut-eye is still sleeping in! A 2016 studyTrusted Source found that one hour of sleep debt requires almost four hours of sleep for recovery. So, sleep in — but not too long. You’ve got food to eat and a body to movWhat to eat toAdd vegetables to your meals. Start the weekend with a veggie-filled meal. One of the best ways to improve your diet is to add
vegetables to every meal, according to Leah Groppo, a clinical dietitian at Stanford Health Care. Groppo also recommends letting go of any strict diets. “It’s important to fuel your body. Any kind of diet that restricts calories aggressively is not a sustainable plan, and it’s not good for energy,” she saTake a water bottle with you. Or keep a glass of water next to you all day. Proper hydration helps improve your energy and your metabolism. Even mild dehydration can impact
your moodTrusted Source and leave you feeling fatiguedTrusted SourStick to one glass. You may fall asleep easier with a few drinks. However, alcohol disrupts your sleep pattern and can leave you struggling to fall back asleep in the middle of the night. A glass (or two for men) is all right. Just make sure you polish it off a couple of hours before bed.

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