7 ways to drive you away from "Monday phobia"
Do you cheer every Friday and feel blue and grumpy every Monday. Shelby Friedman Harris, director of sleep medicine, teaches you 7 ways to help you get rid of "Monday phobia".
Sunday nights are always so hard. One side is nostalgia for the wonderful holiday life, and the other is boredom of the upcoming work. Some people may even become depressed, tired, anxious and irritable, which reduces the work efficiency of the next day. This is due to the change of sleep patterns on weekends, which leads to the disorder of the body's biological clock, making people more prone to depression or irritability on Monday. The Huffington Post published an article on July 21, which published the "seven ways to eliminate Monday's phobia" summarized by Shelby Friedman Harris, director of behavioral sleep medicine at Montefiori Medical Center in New York City.
- Don't owe "sleep debt" on weekends. Harris said that we should ensure adequate sleep every night. Even if we relax on weekends, we should also go to bed on time. If we can sleep well every day, then Monday will not be so "scary".
- Sleep in at most one day on weekends. An extra hour or two of sleep on Saturday or Sunday has little effect on the biological clock. However, if you stay up late on Friday and Saturday and have to stay up on Saturday and Sunday, it will be difficult to adjust your sleep to normal mode on Sunday night. This greatly increases the probability of bad mood on Monday.
- Take a 20-minute nap on Sunday.If you generally sleep late at night, you'd better take a nap at noon, which will help you recover the next day. Two key principles must be mastered for siesta: first, siesta should be carried out before 14:00; Second, the nap time should not exceed 20 minutes.
- Take a walk after breakfast. Although the weekend is free, it is best not to go back to sleep after breakfast. You can go for a walk outside. Exercise helps to sleep soundly all night and makes people feel refreshed after getting up.
- bask in the sun. After getting up in the morning, you should immediately open the curtains and eat breakfast by the window. More exposure to sunlight in the morning can help reduce melatonin levels, drive off drowsiness and keep the body's biological clock normal.
- Drink at most one day on weekends. Don't drink two nights on weekends. Excessive drinking will reduce the quality of sleep, and the "Monday fear" caused by it is even more serious than sleeping late on weekends.
- Don't drink coffee after 14:00 on Sunday. Drink coffee for breakfast to refresh your mind and make your day more energetic. However, drinking coffee after two o'clock in the afternoon can easily interfere with sleep and disturb the biological clock.
