Super tips to survive the movement of the hands: the day lasts longer, but the concentration falls …
On the night of Sunday, March 30, we move the clock again in advance, this time to switch to the time of time. This means that on Sunday nights at two hours of classmates, we should move one hour in advance, three. So we will lose one hour of sleep that night. Namely, if you are used to go to bed around 11pm and get up around 7, on Sunday, the hour will show 7 hours, but due to the movement of the clock, it will actually be 6 hours.
Watch the video: Sunday in 2 watches move to 3 hours
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How to survive the movement of the clock? We will recover from that a few days
Recall that this is a change that was introduced during the First World War, with the aim of saving electricity in the industry. Most countries have moved on to summer time counting and it stayed even after other energy sources began to be used. Although the European Commission has recently launched a discussion of the possibility of this practice abolition, there has been no consent of the countries over it, so it is still being applied, although experts say that there are sometimes damage to all savings, because in the days of moving the clock, there are more traffic accidents, problems with labor shortages and concentration.
Do not allow yourself to extend on Sunday with a sleep for an hour longer, or more, as you will make it difficult to adjust to your work week
As the human body is accustomed to functioning according to the inner hour, many people could need to feel from two to three days to change time, during which you can really feel sleeplessness, increased fatigue, lack of concentration and energy for everyday obligations, and often a headache occurs. This can be a problem in the afternoon and evening, when we are already exhausted and of day obligations, which can also occur insomnia. Therefore, to make it easier for your body and spirit to adjust, it is good to start preparing for a change at least two days earlier. Try to go to bed on Friday and fall asleep about 20 minutes earlier than usual. A day later you can move this for another 15 or 20 minutes, so that you can move for so much waking up without feeling fatigue.
To get it easier, try to finish your obligations and physical work at least two hours before bedtime. At the end of the day, take a walk in the fresh air for at least 15 minutes, and the evening « conclude » with a light dinner. A good choice is proteins, which will give you energy, and will not lead to a sudden raising of blood sugar levels, and later a sudden drop and a feeling of hunger that can cause nervousness and make it difficult to get in sleep. A good choice is fish or lean chicken or turkey meat. Both types of meat have a small impact on insulin excretion, and are useful because they stimulate the excretion of glucagon hormone, which contributes to consumption of fat during the night. With chicken or turkey steak, combine green leafy vegetables as it contains some calories and a lot of fiber, so it will stimulate digestion. A good choice of dinner that favors quality sleep is also cow’s cheese (you can add some cream, but one with a smaller fat content) or some protein shake. At least two hours before bedtime, avoid alcohol or beverages containing caffeine.
After dinner, treat yourself to a break with a TV or a book. Turn off your computer and prank your cellphone at least an hour before going to bed, and half an hour earlier you should turn off the TV. Prepare some warm beverage or a 15-minute bath with the addition of essential oils that stimulate sleep (such as lavender, chamomile, sandalwood or ylanga ylang, which will soothe anxiety and remove the consequences of stress. You darken the room where you will sleep and try to turn off the noise and blue light sources.
Although you can afford a longer nap on Sunday than usual, try not to overdo it because it will be harder for you to get up on Monday when your clock is ringing. If you went to sleep 20 minutes earlier the night before, get up at the usual time to start getting used to the body on new conditions. Instead of the morning, it is much better to include in the arrangement of about 20 minutes afternoon rest, which will help you relax and take a break from your obligations and make up for energy for the rest of the day.
1. Prepare to change earlier: Two days before moving the clock, move the time to go to bed, first in 15 to 20 minutes, and then for so much more to get used to the body to calm down earlier. In the morning, do not delay the uprising as the body has to get used to getting up earlier.
2. Use the day: By moving the clock in the spring, we extend the time of daylight that we will use and – take advantage of it for a better mood. Specifically, exposure to the sun and fresh air contributes to the production of a good mood hormone, so try to stay outside for at least half an hour a day.
3. Provide yourself enough rest: Take care of the earlier going to bed and that, regardless of moving the clock, you provide your body from seven to eight hours of quality sleep. If you feel the need, put in a daily arrangement of about 20 minutes afternoon rest. But do not sleep, not to spoil the dream, but just relax between work and family responsibilities.
4. Drop a caffeine in the afternoon: Avoid exaggeration with coffee, especially fourth or fifth coffee in the afternoon, as it could keep you awake longer than you want. Also, it is good to avoid alcohol before bedtime as well as excessive meals, that is, exaggeration with carbohydrates. An overwhelming meal can lead to a refund of acid, and this will also keep you awake.
Try your kids a couple of days earlier to prepare for the bed so that they too can catch the rhythm and allow you to adjust yourself to yourself
5. Helps milk or a bowl of cherry: Milk is rich in triptophane, amino acid that is a natural mood regulator, that is, calms us down. Thus, a glass of warm milk could help increase the production of the hormone of the dream of melatonin. Cherries, on the other hand, are a natural source of melatonin, so a bowl of cherries or juice can be better than a sleeping tablet. It’s similar to a bar and tomato, so tomato salad is a good choice for dinner.
6. Change sleeping position: If you normally sleep on your right side or chest, it is possible that in combination with some food at night, be for digestion at night, and this can seriously disrupt sleep. Experts claim that it is best to sleep on the left flank because we do not interfere with digestion.
7. Essential oil to calm: A fragrant lamp or diffuser to which you have added lavender or chamomile essential oil, which relax nerves, or sandalwood, lemon balm and tangerine, which « treat » the effects of stress and repair mood, are a great choice for a better sleep. But do not leave them on the inflamed overnight – let it go up an hour before lying down, and turn them off so that you will not irritate you too much scents.
A cup of tea with a combination of plants that soothe and a candle with the smell of lavender will dispel stress
8. please the atmosphere of space: Remove all the sources of noise and blue light from the bedroom or extinguish them. Leave your cellphone on charging in another room or setting it for night work without disturbing. Before you fall asleep, ventilate the room and please the heating. The ideal sleep temperature is between 18 and 20 degrees.
9. Dying before the bed: If you are custom to work from home in the evening, stop at least half an hour until an hour before going to bed. Do not read business results, deal with orders or obligations you need to do tomorrow. It should be a time of preparation for sleep. With a cup of tea or warm milk, light music or a book that relaxes you.
10. The lemon balm, chamomile, linden and lavender tea It relaxes and relieves stress and will help easily sleep, and if you are under great pressure, you can add a few drops of the lemon balm, resistant and valerian. Our Lady’s grass tea will help against anxiety that drives your dream. To make it easier to fall asleep, you can also add a few drops of melatonin, which you can get in pharmacies.
Serious insomnia is a ‘thing’ for a somnologist
If you have problems with insomnia or sleep quality, do not resort to sleeping pills on your own. In the event that insomnia lasts longer than two to three weeks, that is, if sleeplessness is a problem that significantly affects your functioning in the last three months, contact your family doctor, who will evaluate whether it is necessary for you to send you a somnologist. In this case, it is necessary to seriously approach the cause of the problem and find appropriate solutions.
Remember to reconcile all the watches
You don’t have to move the clock on a computer, a cell phone or a television as a rule because it is a digital change that happens automatically. On the other hand, take care of moving analog alarm clock and batteries wall watches in an apartment so you don’t late for an important deal. You will need to do this with a clock in the car as well as with watches on some devices that are not connected to the Internet.
