Three days of improving sleep for busy people

Sleeping for 7-9 hours, eating well and doing scientific activities, avoiding weekend work helps busy people regain energy and create a healthy lifestyle.

According to the Centers for Disease Control and Prevention (CDC), adults who sleep less than 7-9 hours can affect their overall health in the long run. To reduce fatigue, proper energy intake helps the body return to a steady state. The 3-day scientific living guide below is a suggestion for you to make up for the lack of sleep, improve health and increase productivity at work.

Day 1: Saturday


On Friday, you set a reminder to stop activities and go to bed around 10 pm. Saturday, you can get up at 10am. Research shows that, when you sleep an hour less, you need about 4 hours of sleep to recover. Therefore, today, you allow yourself to rest, get enough sleep to make up for the lack of sleep in the past days.


Weekend meals should have lots of green vegetables. According to clinical nutritionist Leah Groppo, Stanford Health Care Hospital (USA), adding fiber to meals is one of the most effective ways to improve the quality of eating. A nutritious meal is very important. A reduced-calorie diet can be detrimental to the body's energy production, making it difficult to maintain a regular rhythm of life.

Drinking enough water helps to improve metabolism and generate positive energy. The body is easily tired even if it is only mildly dehydrated, affecting the mood of the day. You can also drink a glass of water before bedtime. You should limit drinking alcohol at night because it can disrupt sleep and wake up in the middle of the night. If you can't avoid partying, you can drink one or two glasses of beer or wine at least a few hours before you go to bed.


At the end of the week, the body needs to rest and recover from work stress during the week. You should stop working. Studies show that office workers often catch up to the pace of work faster, recover better after practicing complete disconnection. You can walk, ride a light bike, do yoga, do cardio or strength training... to help generate more energy during the day and induce sleep at night.

Dusty living spaces can reduce sleep quality; cause headache, stuffy nose, itchy eyes or throat upon waking. Keeping the sleeping space clean and airy creates a pleasant feeling and improves sleep better.

Day 2: Sunday


Today, you wake up at 8 am. Sleep compensates for about 10 hours in the past two days to partially "charge" energy for the body. However, according to research published in the journal Nature , you still need to adhere to lifestyle changes for at least 3 consecutive days to return your body to a normal healthy state.


You should choose to eat fresh food or raw materials and vegetables such as whole fruits, legumes, flaxseeds, sweet potatoes... limit processed foods, reduce sugar intake. Going to the market and preparing meals for many days also helps to save time and limit forgetting meals. You can still drink coffee or tea as usual, but reduce the amount to one cup and stop caffeine intake after 2pm. You can drink herbal tea to help limit the interruption of sleep at night.


You can nap for a maximum of 20-30 minutes, should not sleep after 3pm. Short naps can disrupt the body's circadian clock, so long naps should be avoided. During the day, you can go for a walk, stretch, do gentle exercises or do yoga at home. These activities help you relax, sleep better, reduce stress, and improve your mood.

You go to bed at 11pm and take time to relax before bed like stretching, reading for a few minutes or taking a warm bath. These activities help the brain recognize when bedtime is coming and form consistent bedtime habits later on. If you are still having trouble falling asleep, you can use earplugs, cover your sleeping mask, turn off the lights, and turn on the lavender essential oil diffuser.


Day 3: Monday


On the first day of the week, you get up at 6-7am, depending on the working hours. You turn off the alarm and get out of bed on time, you can drink morning coffee but should not abuse it because caffeine can affect sleep quality.


Eating a full breakfast helps the body not feel hungry. Skipping meals can make the body easily exhausted, the mind not alert. You can eat the menu of Saturday again, maintaining energy for the body throughout the day despite being busy. People who sleep less tend to consume more calories, prefer fat and often feel less alert in the afternoon. People who eat too much at lunch often expend significant energy in the afternoon. You should choose a light lunch, rich in fiber; Avoid greasy foods.


Besides work, you should also take time to exercise, you can schedule exercise at noon if you have time or in the afternoon. Creating exercise routines in the afternoon or afternoon helps promote the brain, reducing pressure on the brain at work. However, if you do not have time, you can still choose to exercise gently in the evening.

Most researchers recommend that people who are recovering energy should prioritize sleep over physical activity. You should prioritize rest if you can't arrange a time to exercise. Once you improve your sleep and regain your energy, you'll be more motivated to exercise.

On Monday, you go to bed at 11pm and prepare to wake up around 7am the next day. If you are not used to 7 hours of sleep, you can go to bed earlier and avoid using blue light devices, reduce the brightness of the lights before going to bed.

After 3 days of energy recovery and circadian rhythm, you will wake up with more positive energy. You can find enough sleep through signs such as waking up easily without alarm, refreshed and not tired during the day, not sleeping much on the weekend.

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