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6 tips that help restore your energy if you wake up exhausted

Drink water with grapefruit and ginger.

This beverage can invigorate you, support your central nervous system and improve digestion. However, be cautious if you have high acidity, ulcers or take medications for cholesterol or blood pressure. You should drink grapefruit water through a straw to protect your tooth enamel.

4 tips to maintain your productivity and concentration during night shifts

Take your diet seriously and choose the right food for nighttime eating.

If your profession involves a night lifestyle instead of a daytime one, you are likely to eat irregularly or, even worse, completely ignore food. During a night shift, your eating schedule should align with daytime routines, regardless of the time on your clock. Plan your main meal before starting work. For example, if you have a night shift, you should have dinner around 6 PM. This way, you can avoid digestive issues (such as heartburn, bloating or diarrhea) which can arise from eating heavy meals late at night. Take with you fruits, yogurt, low-fat cheeses, nuts and whole grain bars; they are excellent food options to help reduce feelings of hunger at night. Avoid fatty, fried or spicy foods, as they can lead to heartburn and stomach upset. Try not to rush while eating; the goal is not just to fill your stomach but to replenish your energy resources.

7 simple tips for those who have lost their concentration during the working day

Drink a cup of coffee.

Coffee is rich in caffeine, a natural stimulant of the central nervous system. This drink helps to restore concentration when you’re low on energy to complete your tasks. Many studies also show that moderate coffee consumption may reduce the risk of developing certain neurodegenerative conditions. It’s best to drink coffee about half an hour before starting any mental work, as this will help increase concentration of attention and provide you with the energy needed to continue your workday.

How the phone next to the bed affects a person’s sleep and health: 6 key reasons not to keep your phone next to you at night

Smartphones disrupt sleep.

The blue light emitted by smartphone screens interferes with melatonin secretion. When it gets dark, melatonin starts to be released, signaling a drop in body temperature and preparation for sleep. However, smartphones disrupt this process. Specialists believe that gadgets can inhibit melatonin secretion by up to 20%, leading to difficulties in falling asleep.

3 useful physical activities to boost energy and overcome fatigue

1. Stretching.

Stretching is a distinct area of fitness aimed at muscle stretching, developing body elasticity and reducing symptoms of fatigue. It is believed that modern stretching originated from gymnastics and other ancient Eastern systems. During stretching, blood flow to the muscle fibers increases, which accelerates metabolism and helps prevent early aging and various types of muscle atrophy. Additionally, this fitness direction reduces muscle sensitivity, prevents injuries and aids recovery after physical exertion and stress, as stretching effectively alleviates mental tension and pain caused by stress and nervous exhaustion. Some scientists based on numerous studies, have concluded that stretching exercises can be used to prevent muscle cramps. Another important fact is that stretching provides women with elegant slenderness—it strengthens the muscular corset without increasing volume. This results in well-defined body contours and a toned, slim silhouette.