The correct daily routine for a 20-year-old girl. Proper sleep and biorhythms: creating an ideal daily routine. How does daily routine affect our body?

In our age high technology Sometimes it is very difficult for a person to comply healthy image life. The reasons for this are: an abundance of unhealthy and fatty foods, rich in preservatives and dyes, free round-the-clock access to the Internet and television, irregular work hours, etc. As a result, the daily routine gets disrupted, chronic fatigue, apathy, frequent headaches, insomnia and even depression appear.

The importance of leading a healthy lifestyle

Anyone who leads an incorrect daily routine, does not observe sleep and wakefulness patterns, is immediately visible. Characteristic features lack of sleep are: bags under the eyes, yellow whites of the eyes with broken capillaries in them, pale skin, problems with coordination, increased nervousness, sensitivity and even tremors.

The interconnection of normal physical and mental well-being with the daily routine was noticed by scientists more than 100 years ago. Depending on the biological age of a person, approximate ideal daily routines.

The main components of a healthy lifestyle

Strict adherence to sleep and wakefulness;
Balanced, constant diet;
Enough amount needed by the body physical activity;
Following the rules of basic hygiene;
Normal psychological state;
No bad habits.

What are the dangers of not following a daily routine?

First of all, shifting the regime is fraught with problems with the condition nervous system. A person becomes apathetic to everything, or vice versa, overly irritable and nervous. Working capacity is noticeably reduced. In addition, he becomes more susceptible to the harmful effects of stress, as well as various diseases and viruses.

In addition to the psychological impact, the absence of a regime also has an effect on the physical state. A person constantly feels sick, exhausted and deprived of strength. He is plagued by frequent headaches, fatigue, muscle pain and blood pressure problems. Also, disruption of the daily routine significantly inhibits metabolic processes, which can result in diseases such as constipation, heaviness in the stomach, and dysbiosis.

Individual diet must also be streamlined and balanced. As you know, digestion processes reach their peak activity from early morning to 12 noon, so if you regularly skip breakfast, you can easily get an ulcer, or gastritis.

The stomach gets used to the correct daily routine and nutrition quickly, so those who lead a relatively healthy lifestyle, as a rule, do not have significant problems with digestion and absorption of nutrients.

What is the importance of maintaining a healthy lifestyle?

Maintaining a routine is the key to success and prosperity. People who strictly follow a daily routine, monitor their diet and control the presence of bad habits are, as a rule, more disciplined and purposeful. They never put things off “for later” and prefer to solve problems as they arise. In addition, such people have a higher level of activity; they manage to do a lot of things in a day.
People who lead a healthy lifestyle and daily routine get sick less often than others. With measured and organized life activity, the body also begins to work “like a clock.” Physical activity, hunger, fatigue and sleepiness come at the same time, so physiological mechanisms never take you by surprise and are almost always predictable.

The daily routine, the body’s activities, the phases of its sleep and wakefulness are directly related with the concept of biological rhythms.

Biorhythms are periodically repeated dynamics of the temporal intensity of physiological processes that systematically occur in every living organism.

Biorhythms and their direct impact on life and health modern man studies a special science - chronobiology. Chronobiologists have established the dependence of the life activity of all living beings on the planet on natural processes, as well as the influence of the sun, moon and even stars.

A connection was also established between the vital functions of the body and the period of the day and seasons. Biorhythms are not constant, they can change throughout life.

Closely related to them is the concept of a biological clock - naturally pre-programmed sensors for the time of performing a particular action.

How to transform from a night owl to a morning person

To do this, you will need, first of all, desire and willpower. In order to turn from a “night owl” into a “lark” you need put in a little effort and patience.

How to create a healthy daily routine? Sample action plan

7:00 - 7-15 - get out of bed

The optimal inducement time is 7 am. Don’t rush to jump out of bed right away - allow yourself to lie down for a while. Think about what the new day will bring, consider the scenario for its further development;
Try drinking a glass of clean water on an empty stomach immediately after waking up - this will significantly speed up and improve the quality of digestive processes;

7:15-7-30 - morning exercises and shower

Do not ignore exercise - overnight a person’s muscles become numb and lose their former elasticity. Complex of simple physical exercise can help restore their tone, and in combination with a shower has an amazing invigorating effect.

7:30 - 8:00 - breakfast

Breakfast should be light and nutritious. Morning is the time when metabolic processes in the body occur very quickly. Give preference to porridges, they are rich complex carbohydrates. Also, don't forget about the nutritional benefits of raw fruits and vegetables and their overall health benefits. wellness and health.

8:15 — getting ready to leave the house

8:30 — leaving the house (approximate time)

9:00 - 13:30 - first peak of work activity

13:00-14:00 — lunch break

It is recommended to go out for a while to get some fresh air to awaken and increase your appetite;
In order not to waste money, make it a rule to take lunch with you.

14:00-18:00 - second peak of work activity

19:00 - 20:00 - rest

20:00 - dinner (no later than 2-3 hours before bedtime)

Dinner should be complex and nutritious, but at the same time not too overloaded with fats and simple carbohydrates. An ideal option would be a light side dish such as buckwheat porridge, vitamin salad with olive oil and baked fish.
Do not drink too much liquid at night, especially tea, as it has diuretic properties. You should also avoid coffee - the caffeine it contains irritates the nerve endings and can cause insomnia.

20:30-23:00 — free time

23:00 - sleep

Before going to bed, you should take a contrast shower or a special soothing bath;
A 15-20 minute walk in the fresh air at night will help you fall asleep more soundly;
If you have time to get hungry, drink a glass of any low-fat dairy product.

Of course, this is only an approximate schedule of a person’s daily routine. You can create a more detailed one yourself, taking into account all the aspects and nuances of your specific life activities and health status.

How to create a daily routine taking into account the characteristics of male and female bodies

Due to psychophysiological characteristics, the daily routine for men and women has some differences.

Men should pay more attention to physical activity, develop and strengthen their body. Just half an hour of regular training will help you achieve amazing results and improve your health. It is useful to go for morning and evening runs, and then take a contrast shower. Men should also pay attention to their diet - protein-enriched food with sufficient physical activity will help increase the desired muscle mass. Correct techniques There should be about 5-6 meals a day, you can also give yourself light nutritious snacks.

Women's lifestyles are more flexible due to the influence of natural monthly cycles. The level of physical and mental activity should depend directly on their well-being.

Women, like men, also need to devote time to their physical fitness. There are many techniques and sports that will help keep your body in great shape, such as gymnastics, swimming, yoga, cardio training, ballroom and modern dancing.

To keep it fresh appearance It is important not to forget that a woman should sleep at least 8-9 hours a day and carefully monitor her diet. To maintain a slim and graceful figure, it is recommended to limit the consumption of fast food, sweets and alcoholic beverages. Preference should be given to light and healthy foods with a minimal presence of animal fats in favor of vegetable fats.

A typical picture: children sit at lessons or games until late, and in the morning they cannot wake up and go to school lethargic. Hence fatigue, drowsiness, irritability.

“The reason for this is simple non-compliance with the daily routine. Unfortunately, we forget that man is part of nature and is structured in such a way that our body has periods of decreased activity and, conversely, increased performance,” says Irina Kalashnikova. – Often, due to simple ignorance, we confuse this time. When we need to rest, we sit the child down to do his homework; when he should be gnawing on the granite of science, he goes for walks. Few people know that the first wave of our activity occurs from 9 am to 1 pm, the second in the evening - from 4 pm to 7 pm. It is at this time that it is better to study, prepare homework, go to sections and clubs.”

Before drawing up a child’s daily routine, Irina Alekseevna advises parents to answer a few questions for themselves.

How well do I know my child?

Can you answer right away how much time your child spends on morning exercises and breakfast, going to school, studying, and preparing homework? If yes, good, if not, watch him for a week, but not at the very beginning of the school year, when homework has not yet been loaded.

Photo by Vadim Zablotsky

Analyze how much additional circles and sections take up. Ideally, it is recommended to visit no more than three sports activities And two educational. Moreover, they must alternate with each other. Is your child busier? Take a closer look to see if it can handle the load. If it’s difficult for him, give up something, choose what you like best.

“Fearing that the child will wander around idle and fall into bad company, many parents try to occupy his every day as much as possible. This is impossible: a child, like any adult, should have personal time, but with all his hobbies there simply won’t be any left,” says the doctor.

Am I ready to stick to the regime?

The best motivation for a student is the example of his own parents.

“Children are our mirror. If we say some words to a child, we must back them up with actions. Parents adhere to the regime - he follows them. No? He wonders: why should I do this then? – says Irina Kalashnikova. “By performing the same actions every day in turn, the child will soon develop a habit, and he himself will follow the regime without any reminders.”

Will I be able to stay on track on my day off?

“Let him sleep longer on the weekend, he’s tired during the week,” any mother will say. And instead of getting the child up at 7 am, he will allow you to lie in bed until 10–11, forgetting that you can’t get enough sleep, but it’s easy to lose your routine.

Photo by Vadim Zablotsky (archive)

“If you decide to stick to the regime, then do it every day. There are no holidays or weekends in the daily routine. And there is nothing wrong with standing up as usual. If you get tired, you can sleep a little during the day. Otherwise, what do we get: all week we got up at 7 am, and on Saturday and Sunday at 11. Such time jumps are real stress for the body, explains the specialist. – You may have noticed how on the weekend you woke up at the same time as on a weekday, but decided to treat yourself to some sleep. And when you woke up for the second time, you felt a little lethargic, sleepy, and you might have a headache.”

These are the first consequences of oversleeping. We encounter the second ones on Monday.

“You think it’s wrong to say: Monday is a hard day. Although it should be easy, because theoretically we go to work rested and with new strength. It turns out exactly the opposite: our body has to readjust again to the schedule that we messed up over the weekend,” says Irina Alekseevna.

7.00. The day begins

The daily routine by the hour is compiled individually for each child. The times of rising, breakfast, lunch, dinner and sleep remain unchanged.

“Schoolchildren of both the first and second shifts should wake up at 7:00 and go to bed at 20:30–21:00. High school students, due to their greater workload, go to bed a little later - at 22:00, at the latest - 22:30. Under no circumstances should you stay up until midnight. It is believed that best rest for the brain from 21:00 to 00:00. It is at this time that the nervous system rests,” explains Irina Kalashnikova.

Other routine moments may vary slightly depending on the children’s hobbies.

The daily routine of a second shift student is structured a little differently. Changes in the daily routine will only affect study time and homework preparation.

“Studying during the second shift does not mean that the child can sleep longer. He should also get up no later than 7:30,” Irina Kalashnikova is convinced.

You shouldn't start homework right after school either. After 20:00, performance decreases several times. Memory and nervous system are overloaded. Irina Alekseevna advises, if possible, to do homework in the morning, with a fresh mind:

“Of course, many parents worry that if they don’t supervise their child, he won’t learn his lessons in the morning. In this case, I advise you to look at the student’s condition. If he, having come home from school in the evening and having rested a little, can sit down to his homework, study with him for a short time. Divide tasks into evening and morning tasks. In the evening, help him deal with difficult subjects, and in the morning leave those that he can handle on his own.”

When you hear the alarm, you shouldn’t jump out of bed right away. For a newly awakened body, this is stress. It's better to stretch well, take a couple of deep breaths and exhales and slowly stand up.
The morning needs to start with charging. It is enough to do a few exercises: stretching, flexion-extension, circular rotations for the arms, shoulders, torso and legs. You can finish with walking in place and squats. 7-10 minutes is enough to relieve drowsiness and improve your mood, because even during such small physical activity, joy hormones - endorphins - are produced.
Don't neglect breakfast, lunch and dinner. Most healthy breakfast - porridge. You can add nuts, raisins, dried apricots, pieces of fruit or berries to oatmeal, which is unloved by many children. If a student doesn't want to eat, he needs to look an acceptable dish for him: cheesecakes, omelette with tomatoes, pancakes with sour cream. For lunch, soup or borscht is a must. The first hot dish will give you a lot of energy, and the digestive juices produced will help your body absorb food more easily. Three hours before bedtime you need to have dinner. Preference should be given to easily digestible foods: dairy products, cereals, stewed vegetables. If your child gets hungry and asks to eat before bed, you can offer him light snack: a glass of kefir or an apple.
After classes finish everyone from elementary school kids to 11th graders needs a break from their schoolwork. At a minimum, carve out an hour of rest, where there is no room for reading books and news, TV, computer and gadgets. Younger students can sleep or play, while high school students can take a walk in the fresh air.
Doing homework, you need to adhere to the school rule: every 45 minutes have a ten-minute recess. You need to ventilate the room, walk around the house, do a couple of breathing and gymnastic exercises.
What items should you start with? homework, you need to look at the child. If it’s easy for him to get ready and concentrate, then you can start with the difficult ones and leave the easiest tasks for a snack.
The time spent on studying and homework preparation, Saturday and Sunday can be replaced with rest. With a small clarification: rest is not a synonym for idleness, but a change in habitual activity. You can go to an exhibition or festival, have a picnic, go somewhere, do something creative. Don’t forget about physical activity: cycling, rollerblading, swimming.
A few hours before bedtime you need limit emotional stress, that is, choose a calm, peaceful activity - a walk, drawing, music. No movies, noisy games, heavy music or the Internet. The so-called fragments of impressions that remain from such a pastime will affect your sleep. Either the student will have difficulty falling asleep, or sleep will be restless and intermittent. There is little benefit from such a dream. In the morning, the child is unlikely to feel rested.

The active lifestyle that most people lead today requires the ability to manage their time. Time is the only resource that cannot be bought, and yet many people periodically use it ineffectively or even simply waste it. A well-thought-out schedule is the basis for controlling how time is spent during the day. Plus, it's a great way to achieve your life goals, both big and small.

Steps

Part 1

Write down your most important tasks

Prepare a list of what you need to do on a daily basis. Don't worry about how to organize these tasks. At this stage, you just need to brainstorm - it's not a finished to-do list yet. Devote an hour or two to this and make a list of everything you need to do every day (including what you don’t do, but consider necessary).
- If it’s difficult to think about everything at once, get a notebook and take it with you everywhere, and as soon as you remember something, write it down in the notebook.
Write down both big and small things. At the very beginning, no business should be considered too small. If it's something you need to do, then it needs to be done. When creating a schedule for the first time, it is better to add all possible tasks to it, and later edit the list and remove unnecessary ones.
- For example, if you need to walk your dog in the morning and evening, write it down.
Ask yourself questions about these matters. What do you need to do to eat well? What do you need to do every day before you go to work? What needs to be done to ensure that someone always picks up your child from school?
- You might be surprised at how many small things you need to do to achieve the larger goal and fulfill your responsibilities. But there is still light at the end of the tunnel. The schedule will help you see those areas where you are not getting much return and which you can gradually get rid of.
Analyze your list. If you find that you have absolutely no time left to manage it at your own discretion, review your affairs and make sure that they are necessary. You may find that some responsibilities can be done more efficiently or delegated.
- If you're spending more time at the stove than you'd like, ask your neighbor if she'd like to share cooking duties. The two of you can identify a few dishes that you both like and then agree to take turns cooking once or twice a week.

Part 3

Optimize your schedule

Assess your energy level in the morning. For most people, critical thinking and creative inspiration are best in the morning. However, as the day progresses, these skills tend to become weaker and weaker. If you belong to this category of people, plan your “strategic” activities in the morning hours.
- However, it is possible that you, on the contrary, creative activity Available only at night. There is never a bad time for this. The main thing is to develop a schedule in such a way that it suits your characteristics and needs.

A daily routine is a plan of action for every day that helps you rationally allocate time and use it as efficiently as possible. Planning your day is necessary to achieve success, because a person’s time resources are limited. Therefore, without proper distribution of tasks, it is very difficult to do everything planned. A daily routine disciplines, helps to mobilize willpower and restore order both in the head and in life in general.

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Why do you need a daily routine?

If there is no planning of your own time, a phenomenon such as procrastination may arise. This definition refers to constantly postponing things until later. At the same time, the person is inactive, but feels guilty and helpless in the face of accumulated responsibilities.

This phenomenon occurs due to fear of something new or lack of confidence in one’s abilities. In addition, people who do things they don’t like often suffer from procrastination.

You can avoid wasting time by creating a daily routine. This will also provide the following benefits:

will help prevent overstrain of the nervous system and the onset of apathy;
will increase working capacity and reduce fatigue;
will charge you with optimism and energy, provide you with vigor to complete all assigned tasks;
will improve digestion and increase immunity, which will allow you to get sick less.

The concept of biorhythms is closely related to the daily routine. It means that the physiological processes occurring in the body are repeated with a certain frequency. Disruption of biorhythms leads to deterioration of the body and its accelerated wear and tear.

A regime is also necessary for people leading a healthy lifestyle. If your goal is to lose weight or gain muscle mass, you need to eat at certain intervals. In addition, it is very important to train regularly, choosing the right time for training.

Basic principles for drawing up a regime

It is advisable to create a daily routine yourself, focusing on your own feelings regarding the distribution of tasks over time. After all, everyone's activity level is different. Some can quickly switch from one type of activity to another. The latter require a calmer and more measured pace. This should be taken into account when creating the graph.

It is also worth understanding that the schedule will be different for adults, schoolchildren, students, etc. Whatever the volume of tasks for the day, it can be divided more rationally. This will allow you to complete mandatory tasks faster and have more time to relax.

To create the right schedule, you should adhere to the following rules:

realistically assess your capabilities and not plan too many things, since if they are not completed, you may lose confidence in your abilities;
don’t make your schedule too tight so that you don’t have to constantly rush;
leave enough time for rest during the day;
sleep 7 to 8 hours;
try to go to bed between 21:00 and 23:00, since sleep before 24:00 is the healthiest and helps the body recover effectively;
Walk as much as possible, taking travel time into account when creating your schedule.

If you follow these principles, you can easily create the right daily routine with your own hands.

Proper nutrition regimen

An integral part of the daily routine is diet. It must be followed both when losing weight and gaining muscle mass. This is also required for those who do not set specific goals for themselves. After all, proper nutrition ensures the normal functioning of the digestive system and allows you to avoid many troubles (constipation, diarrhea, etc.).

When creating a diet, you should adhere to the following principles:

It is advisable that the time of eating coincides from day to day, since then the body will be ready to digest the food;
It is worth eating small portions at intervals of 3-4 hours, which will avoid hunger and speed up metabolism;
You can’t eat a couple of times a day, even if you don’t have free time, so you can take containers with healthy snacks to work;
In the morning you definitely need to have a hearty breakfast (porridge, cottage cheese, eggs, etc.), one apple or kefir will not be enough;
after 16:00 you should try to consume as few carbohydrates as possible and as much protein as possible (vegetables with chicken breast, buckwheat with fish, etc.).

An approximate daily diet for weight loss with a scheduled menu is presented in the table.

To gain muscle mass you should eat the following:

Thus, there is no need to follow a strict diet even when losing weight. This will only lead to breakdowns and metabolic disorders.

How to manage to exercise regularly?

Many people say that they do not have time to exercise due to work or household responsibilities. But it is impossible to maintain a healthy lifestyle without physical activity.

You can always find some free time for training if you organize your day correctly. To maintain your figure and health good condition It is enough to allocate 40-60 minutes 3-4 times a week.

When choosing a time to exercise, there are several factors to consider. In the first half of the day, the body is most susceptible to aerobic exercise. Therefore, immediately after waking up, it is recommended to do exercises, jog or exercise on cardio equipment (exercise bike, elliptical, treadmill, etc.). Such exercises will be most effective for losing weight.

If you want to gain muscle mass, the best time to strength training It will be evening, after 16:00–17:00 hours. It is during this period that the body is predisposed to anaerobic stress.

Thus, you can choose best time for training and compare it with your work schedule. Many people have 2 days off a week and work until 17:00–18:00 on weekdays. After work, you can go to the gym and have a class. In addition, there is an option to get up early and go for a run in the park near your house. This will give you a boost of energy and optimism for the whole day.

You can also work out on a 2x2 work schedule. In this case, you will need to train on free days in the morning or evening. Then you can do 3 workouts a week, which will be enough to improve your appearance and improve your health.

If the journey to the fitness club takes too long, you can exercise at home. This option is also suitable for young mothers who do not have the opportunity to separate from their child.

As equipment for home workouts, you can use small dumbbells, weights or special rubber bands for fitness.

Daily routine examples

As already mentioned, the daily routine will be different for working adults, students, schoolchildren, teenagers, etc.

The differences will be in the amount of responsibilities that need to be completed during the day.

For adults

Men and women who have permanent job, they often don’t understand how to plan their day in such a way as to have time to complete all the required tasks, cope with everyday routine and at the same time lead a healthy lifestyle, eat right and exercise regularly. This is quite real. An example of a daily routine for an adult working person is presented in the table.

Time	Task
7:00	Climb
7:00–7:05	Drink a glass of water, do an exercise such as vacuum
7:05–7:15	Light exercise (squats, bends, push-ups, etc.)
7:15-7:25	Contrast shower, girls are recommended to rub with a massage brush against cellulite
7:25	Hearty breakfast
8:00–8:30	Leaving the house (on foot if possible)
9:00–13:00	Work time. If work allows you to be distracted, it is advisable not to sit in in social networks, and read good book. In addition, you can study English or another language. Around 11:00 you need to have a snack
13:00–14:00	Lunch break. No need to snack on junk food. If there is no good cafe or canteen nearby, it is worth carrying healthy food with you in a container. While eating, you should not read any documents or do other things. After all, then the food will be digested much worse
14:00–17:00	Work time. Around 4:00 p.m., you should have a snack to ensure your body is provided with nutrients.
17:00–17:30	The way home (on foot if possible)
17:30	Dinner
18:30-19:30	Workout at home or in the gym
19:30-21:00	Free time
21:00	Eat a portion of cottage cheese at night to supply the body with protein, calcium and other beneficial microelements
21:00- 23:00	Free time
23:00	Go to bed

You need to stick to this regimen for at least a week. After this, it will be easy and pleasant to comply with it, since all tasks will be completed on time, and the rest will be complete.

For schoolchildren

Schoolchildren need a different routine. Sometimes parents, trying to comprehensively develop their child, send him to many sections and clubs. As a result, the workload will become too heavy, and there will be practically no free time left. This is wrong, since children must rest and play in their own way.

An example of constructing a schoolchild’s daily routine is presented in the table.

Time	Task
7:00	Climb
7:00–7:15	Charger
7:15-7:30	Morning hygiene
7:30	Full breakfast
8:00	Leaving home for school
8:00–12:00	Studies
12:00	Lunch in the school canteen
12:00–13:30	Studies
13:30-14:30	A walk or an after-school group activity
14:30	Way home
15:00	Dinner
15:30-16:30	Doing homework
16:30	Snack
17:00–18:30	Classes in a section or club (football, athletics, dancing, chess, violin, etc.)
19:00	Dinner
19:30-21:30	Free time
21:30	Dream

It is especially important for first-graders to adhere to the regime, as they need to get used to a different pace of life, learn to be independent, responsible and disciplined.

For students

Students require a special daily routine. After all, this period of life is one of the most eventful. In addition, it is necessary to devote sufficient time to study. To get everything done, you can create a schedule like this.

If you follow this regime, you will be able to allocate time for study, sports and personal life. In this case, the rest will be complete, so there will be no overwork.

For early risers

All people are usually divided into “night owls” and “larks”. The first ones have a hard time getting up in the morning, since their burst of activity occurs in the evening and even closer to the night, as a result of which they fall asleep late. The latter wake up on their own very early, and towards evening they begin to feel sleepy.

Peculiarities of your activity peaks should also be taken into account when creating your daily routine. The routine that is most convenient for “larks”, that is, those who get up and go to bed early, could be as follows:

It is believed that, on average, “larks” are most productive from 9 to 10 am and from 16 to 17 pm. Therefore, it is during this time that it is recommended to plan important matters that require some effort (work, business meetings, training, etc.).

For the night owls

It is difficult for night owls to get up as early as early risers. Therefore, if possible, you can sleep longer so that your body has time to rest.

Peaks of activity of "owls" occur during the periods from 11:00 to 12:00 and from 18:00 to 20:00.

An approximate daily routine for night owls is presented in the table.

Of course, not everyone can afford such a routine. It is suitable for people with a free or variable work schedule and students on the second shift.

How to turn from a “night owl” to a “lark”?

But some studies have proven that the characteristics of “owls” and “larks” are not associated with genetic predisposition. The main reason for this separation is precisely the wrong daily routine.

To transform from a “night owl” to a “lark”, you can take the following actions:

go to bed at a strictly defined time (from 22:00 to 23:00) every day, even if you don’t feel like sleeping;
get up at 6–7 am with an alarm clock, including on weekends;
after getting up, do exercises or jog in the fresh air, take a contrast shower and have a hearty breakfast;
if you can’t wake up, you should lie in the bath with a few drops essential oil orange, lemon, mint, rosemary, etc.;
eat right at the same time;
add more physical activity;
In the evening you should not watch TV or surf the Internet, it is better to read a book;
before bed, you can take a warm bath with soothing oils (chamomile, lavender, calendula, etc.);
The bedroom should be ventilated during the day, and when going to bed, turn off all the lights.

If you follow these tips for a few weeks, you'll soon find it much easier to get up in the morning. Your daily activity and productivity will increase. Thanks to this, you will be able to do more things and achieve all your goals.

And a little about secrets...

The story of one of our readers Alina R.:

I was especially depressed about my weight. I gained a lot, after pregnancy I weighed as much as 3 sumo wrestlers together, namely 92 kg with a height of 165. I thought the belly would go away after giving birth, but no, on the contrary, I began to gain weight. How to cope with hormonal changes and obesity? But nothing disfigures or makes a person look younger than his figure. At the age of 20, I first learned that plump girls are called “WOMAN” and that “they don’t make clothes that size.” Then at the age of 29, divorce from my husband and depression...

But what can you do to lose weight? Laser liposuction surgery? I found out - no less than 5 thousand dollars. Hardware procedures - LPG massage, cavitation, RF lifting, myostimulation? A little more affordable - the course costs from 80 thousand rubles with a nutritionist consultant. You can, of course, try to run on a treadmill until you go crazy.

And when will you find time for all this? And it's still very expensive. Especially now. That's why I chose a different method for myself...

Reading time 7 minutes

Success is the ability to wake up in the morning and fall asleep in the evening, having time to do what you really like between these two events. © Bob Dylan

In this article, we will tell you what daily routine will bring you significantly closer to becoming or establishing yourself in a position successful person.

A successful person is always in demand. He is valued for his intelligence, insight, and ability to solve various problems in a short period of time. Accordingly, this person is forced to have a very busy schedule every working day, which means systematizing the decision daily tasks in such a way as to be able to do everything.

In this article, we will look at strategies and techniques for creating a personal daily routine in such a way as to increase the efficiency of your use of personal time and try to manage to complete as much work as possible, without losing quality indicators and passion for the process.

Effective sleep

The first and almost the most important rule When creating a daily routine for a successful person, this is the sleep pattern. Often people greatly underestimate the importance of sleep, believing that sleeping 4-5 hours a day and doing what they think is a large amount of work is the only correct option. I beg to differ with this. Sleep is a complex process that is being studied by many scientists from all over the world and whose potential has not yet been revealed. Leonardo da Vinci also studied the issue of sleep efficiency. It is believed that Leonardo slept about four hours a day for many years and felt very cheerful. He even created masterpieces that will remain in history for many centuries.

The secret to proper sleep is understanding how your body functions. Our sleep is divided into many cycles that replace each other several times a night. The so-called phases of rapid and slow sleep. On average, the duration can vary between one and a half to two hours in each cycle. Your task is to sleep in such a way that the sleep time frame corresponds to the multiplicity of the cycle. For example, if your cycle lasts about an hour, then sleeping for seven hours is better than seven and a half.

There is also the concept of polyphasic sleep. People who followed in the footsteps of Leonardo da Vinci believe that it is enough for a person to sleep about four or six hours. There are several methods. The most common and closest to the “original” sleep is SIESTA. In this mode, you are recommended to sleep about five hours at night and about an hour and a half during the day.

The second, key stage in the daily routine of a successful person is the correct approach to planning your daily activities. There is even a whole science called time management, designed to help you spend your own time extremely efficiently, which means completing a much larger number of tasks than usual, without losing the quality of the work done. Leading time management experts such as the American Stephen Covey or the Russian Gleb Arkhangelsky have developed several similar workday planning systems based on goals, overall workload and rhythm of life.

These systems are designed to organize your schedule so that all planned tasks are completed. It should be said that this is quite difficult and it is unlikely that anyone will be able to instantly master these techniques. But, practical use Many people, over the course of more than one year, have proven an increase in productivity by two or even more times.

The authors of time management techniques suggest you start planning your tasks in the morning and evening. In the evening, you sketch out a rough outline of upcoming tasks for the next day. This will avoid confusion. In the morning, start clarifying tasks that are unstable and not always dependent on you.

A great way to structure your personal daily routine is to keep a journal. A properly compiled diary will significantly improve your work productivity. The diary should be divided by day and month. You should regularly enter information into your diary regarding your tasks for the day, which will be clearly demarcated by time. It will be useful to divide tasks into flexible and rigid ones. Rigid tasks must be completed at a specific time, while flexible tasks are not tied to a specific time frame. Most of the tasks written in the diary should lead to achieving the global goal of the month. The ideal daily schedule certainly depends on structure. Don't forget that the ability to plan your day is a skill that needs to be learned.

Physical exercise

It is difficult to overestimate the importance of the presence of reasonable physical activity in the daily routine of a successful person. Physical activity helps improve the overall tone of the body, increases your endurance, and therefore productivity. For people who are forced to lead a sedentary lifestyle due to their profession (monotonous office work), moderate physical activity is simply necessary.

Remember that through the process of evolution, our body was formed in such a way as to adapt to the performance different types works This means that performing all kinds of exercises is just as necessary for the body as, for example, proper nutrition. This does not mean that you need to seriously engage in sports, lift a barbell far over a hundred kilograms or run a hundred meters like Usain Bolt. Proper physical education is enough to keep the body in good physical shape.

Nowadays, sports have begun to be actively popularized, many gyms are opening, and more and more sports are becoming available. Swimming, running, tennis, gym, fitness - choose what you like most and after a month, the classes will give tangible results and significantly affect your well-being. Bike loads can be a delightful choice. If it is not possible to go to specialized classes, then set aside time for a set of simple warm-up exercises. This will also benefit you. In the daily routine of a successful person, time must be allocated for physical activity.

Hobby

Every person needs time that he can spend exclusively for his own pleasure, for himself and only. Man is a deeply social creature, but nevertheless needs personal space. A variety of hobbies will help you spend a little time alone with yourself and still have fun. For some, it’s playing musical instruments, others love beadwork, others find themselves in writing poetry. Your hobby must have a place in your daily routine. Half an hour or an hour of time that you can spend doing your favorite activity is certainly calming, relaxing, causes extremely positive emotions and can be an excellent antidepressant.

The work routine for a successful person must contain all the main aspects of the life of not only a rich, but also a healthy person. The correct distribution of all tasks throughout the working day can become a criterion for success.

We will give you an example of how you can use your time effectively:

06.30-7.00 . Most people start their day by waking up at this time. This is due to the general established order of the working day. Enterprises open and begin to work public transport in full force.
07.10 - drink a glass of warm water. Drinking warm water on an empty stomach helps your digestive system become active and process and absorb food more easily.
07.10-07.25 - you can set aside this time for cosmetic procedures in order to get yourself in order.
7.25-7.35 - do some exercise. Light physical exercise will allow you to wake up, cheer up and tone your body.
7.35-7.45 - pick up your diary and write down your daily routine for today. Check the time of all possible meetings, and also try to determine the time frame for completing other tasks.
07.45-07.55 - breakfast. The best breakfast A combination of protein and carbohydrate foods may be for you. This way you will stick to the regime proper nutrition, which will have a positive effect on your well-being.

Complete the tasks you set for yourself for the day. It is also important to observe a rest regime. The most effective breaks are considered to be ten to fifteen minutes every one and a half hours of work. Essential condition the quality of your “small” vacation may be a short-term change of scenery. For example, if you work in an office, then the best solution may be to walk along the corridors with a cup of coffee. Or a short visit to the street. Smoking, by the way, is also a good way to take your mind off the work process, but the harm offsets this positive effect.

12.00- 13.00 -lunch break. Use this whole hour of time to your advantage. I doubt anyone drags out their meals for an entire hour, so use the remaining time to do something useful, such as structuring your tasks for the rest of the day.
15.00-15.10 - light snack.
18.00-19.30 - physical exercise. Exercise times can be moved to almost any part of the day based on your work schedule. An important factor is the connection between the time of physical activity and your diet. Before training, you should consume some carbohydrates, and afterward, protein foods are great.
20.00 - a great time to devote yourself to your favorite hobby. The process of tuning a musical instrument, or watching your favorite TV series, will set you up for quality relaxation.
23.00-23.30 - the optimal time to fall asleep. Don't forget that sleep has its value, and the value of sleep after 24 hours is extremely small.

This could be the daily routine of a successful person. It is worth noting that this example is not a universal remedy. There cannot actually be a universal daily routine, since each person has his own biorhythm of life. Everyone has their own scope of tasks. Some have more, some have less. It is not always possible to allocate time for sports or hobbies, based on various considerations. But everyone should strive to ensure that their daily routine becomes the routine of a successful person. It is important to take into account all four aspects of life given above in your daily routine. This:

Effective sleep.
Proper business planning.
Physical exercise.
Hobby.

These are the four fundamental pillars. Compliance with the above rules can significantly improve the quality of your life, and therefore the likelihood of becoming successful will be much higher. Try it and be the first noticeable results will be visible in a few weeks.