6 Ways To Cope With Autumn Sleepiness

Autumn sleepiness is a common occurrence for most of the inhabitants of Russia. With the decrease in daylight hours, the vast majority of us literally live in the dark: when you go to work it is still dark, when you go home it is already dark. During the day, you will hardly see the sun's rays - the clouds are doing their job. It is not surprising that with this mode, natural biorhythms are shifted, and you constantly want to sleep. However, helping the body to deal with such a seasonal disruption is not only possible, but also necessary. How to do it quickly and effectively - we figured out together with the founder of the network of clinics "Dr. Dlin", neurologist, chiropractor Sergei Dlin.

Sleep properly

The most important weapon in the fight against sleepiness is, of course, proper rest. It is imperative to sleep properly. To get started, equip yourself with a quality place for good sleep: the mattress and pillow should be comfortable and correctly selected. Choose orthopedic models that relieve unnecessary stress from the spine: the right mattress, like a pillow, are selected individually and cost a lot of money, but this is perhaps the best investment in the health of your back.

If you are at a loss with the choice and do not want to regret the finances spent, a neurologist, or even better - a spine specialist, a vertebrologist, can help with the choice. After consultation, he will accurately determine what rigidity and what type of mattress and pillow are right for you.

Adjust your sleep conditions

For healthy and deep sleep, try to maintain a comfortable temperature and good air circulation in the room. Even if you're a big fan of warmth, try to keep your bedroom thermometer mark between sixteen and nineteen degrees Celsius. Pajamas or other underwear for sleeping will be great here.

Limit the use of digital devices (phone, computer, tablet, TV) at least 30-40 minutes before bedtime. At this time, the eyes and nervous system need to "slow down" and get ready for sleep. Melatonin, the hormone responsible for sleep, is highly sensitive to light. The darker the space you sleep in, the higher your melatonin levels and better sleep. This will help you wake up properly and prepare yourself for the new day (read also: "7 life hacks for your bedroom that will improve sleep").

Make a bedtime walk a habit

Take walks in the fresh air in the evening and spend at least half an hour outside. Simple walking at a measured pace without any specific route will help clear your head and "digest" the information received during the day. This exercise will increase the oxygen level in the blood. Hypoxia (oxygen starvation) has an extremely negative effect on the quality of sleep.

Don't let stress take its course - get rid of it

When stressed, don't force yourself into bed. Instead of tossing and turning from side to side for a couple of hours, it is better to do breathing exercises and try to calm down (read also: "10 causes of insomnia and ways to overcome it"). An agitated, overworked brain will not be able to fully rest until the tension subsides. Of physical activity in the evening, swimming will be optimal, but no later than an hour and a half before bedtime.

Morning contrast shower

It is great to start the morning with a contrast shower, but it requires preliminary preparation. To reach the optimal level of water drops, you may need about a month: at first, the gap between cold and hot douches should not exceed a few degrees. Start with a temperature of 18-20 degrees for the cold stage, gradually lowering it to 15 degrees, and from a temperature of 36-40 degrees for the hot stage, gradually lowering it to 30 degrees. In addition to the anti-stress effect, a contrast shower strengthens blood vessels and serves as a powerful workout for the heart.

Consider your diet

Nutrition plays an important role in the fight against autumn sleepiness. Many of us, in our daily attempts to cheer up, begin to abuse coffee, which is not worth doing - one cup of this invigorating drink a day is more than enough to feel comfortable and not overload the kidneys. Looking for cheerfulness? Switch to green tea. Firstly, it contains much more antioxidants, and secondly, it is really healthier and "accelerates" the body faster than American or other coffee drinks.

To combat sleepiness, avoid excessive consumption of fast carbs. Whole grain oatmeal with apple and almonds is a great alternative to sandwiches, pancakes and pancakes for breakfast or lunch.

For something more essential than fruits and cereals, try an omelet with spinach or broccoli. Green salad and leafy vegetables contain almost no calories, but at the same time they contain many useful vitamins and minerals that are so necessary for the body in the fall season.

Eat more fruits and vegetables that are rich in vitamin C. Lemon tea, rosehip broth, or black currant compote are excellent additional sources of vitamin C. Also, do not neglect vitamins of group B, A, E and D, and the amino acid Omega-3. Eat baked fish at least once a week and increase your intake of red meats like veal.