How to rest properly on the weekend, so as not to feel tired? Psychologist explains

placement psychologist, neurologist

How to rest properly on the weekend so that you don’t feel tired on Monday?

The saying “Monday is a hard day” is outdated. It has been observed that the gloomiest time of the week is Sunday evening. You had so many plans for the weekend, and they not only ended instantly, but also did not get a chance to relax. We tell you how to “reboot” yourself correctly.

The phrase “chronic fatigue” has become a household word. Despite the fact that the rhythm of life of our contemporaries is quite different, almost everyone complains of a loss of strength, poor health and decreased immunity. Enthusiasm and motivation are lost. Even professionals make unfortunate mistakes due to inattention, try to cheer themselves up with coffee, energy drinks or something stronger and engage in autotraining: “Friday is coming soon. Soon Friday. And then Saturday and even Sunday!”.

But the weekend ends faster than a teenager’s pocket money, and it is as if the energy reserve is not replenished at all. In addition, for adults, family people, the weekend is actually a “second shift”. Laundry and ironing, grocery shopping for the week, cooking, cleaning, not at all entertaining shopping, preparation of creative projects with children – all this on weekdays to engage in no time. Is there a way out of this “submarine”?

Competent rest – it’s a whole science, but to master it is possible, acting systematically, step by step. You can start with a few principles.

Sleep well

Yes, this recommendation is worn out, and it is not easy to follow it for an adult who is not put to bed by strict parents. However, if you do not get enough sleep, including during the week, the effectiveness of the weekend will tend to zero.

Two or better three hours before bedtime, stop all contact with gadgets, calm your psyche. Take a walk in the fresh air, even 15 minutes will do you good. Take a warm bath with sea salt and herbs. Talk to your loved one, share with him or her the joy of the past day. You can read a book, but not too disturbing. Ventilate the bedroom well. Shade the room tightly – the city lights should not disturb you.

Adhere to a sleep schedule. It is desirable to lie down before midnight, at least at 23:00. Waking up is also important. Let the sound of the alarm clock be pleasant, does not scare you and does not irritate. Allocate some time to lie in bed with your eyes open, stretch, think about something good.

It’s a simple truth: a person needs seven to eight hours of sleep. Some people sleep for five or six, some sleep in short sessions of 1.5-2 hours, but often. Someone needs more time, say, nine hours, but you should not exceed this norm.

Meditate

There is no need to overcomplicate or mystify this process. Two minutes to sit in silence and observe your breathing, how thoughts slowly float through your mind – already meditation. You’ll be surprised how refreshed you will be by a time of doing nothing at all, without internal dialog with yourself and imaginary unpleasant interlocutors, without worries, plans and expectations.

Doing nothing is very important for our brains. In sleep, as well as during meditation, it prioritizes, reboots memory, and searches for answers to questions posed earlier. With this practice, insights will come to you more and more often, as if out of nowhere.

Engage in physical activity

Yoga is ideal for both mental workers and those who work hard physically. There are many types of yoga, choose a course to your liking. You will strengthen the spine, back and neck muscles, remove excess tension from the body, work out clamps. The body as a whole will begin to work more correctly and harmoniously.

In addition, you can ride a bicycle, swim in the pool, dance, go to the gym for exercise machines and just walk in the park brisk step. Many people think they are too tired to exercise, but the paradox is that lack of activity contributes to chronic fatigue.

Refresh yourself

People whose jobs are physically demanding are shown various ways to relax. Massage and self-massage, contrast and Charcot showers, sauna or bath. However, who will it hurt?

Unload the brain

Whoever stood behind the counter for a shift, tirelessly making stylish haircuts or delivering shipments to addresses, deserves a half hour of reading social networks and news feeds – if, of course, it distracts and entertains. But many jobs today involve information. We process it simply on an industrial scale.

Add something timeless to your current content. Take 15 minutes to look at timeless music, timeless poems or literature, timeless paintings. Do this, and the feeling of wasted time on the weekend will leave you.