When to sleep today: 11 p.m.Set a timer to wake you up in 9 to 10 hours.

<ul><li>Sleep for 7-9 hrs</li><li>Lack of sleep has its consequences, including excessive daytime sleepiness and chronic fatigue</li></ul>

The 3 Day Energy Fix.

Start:<ul><li> Go to bed at 11pm on Friday night.</li><li>Set an alarm for the next day, to wake up, 10 - 11 hrs from 11pm.</li></ul>

The Fix

<ul><li class="ql-align-justify">Add vegetables to your meals. </li><li class="ql-align-justify">Take a water bottle with you.(proper hydration helps to improve mood)</li><li class="ql-align-justify">Stick to one glass. Alcohol disrupts your sleeping pattern and can leave you struggling to fall back asleep in the middle of the night. A glass (or two for men) is all right. </li></ul> <ul><li class="ql-align-justify">Take the weekend completely off. Dont check your email.</li><li class="ql-align-justify">Hit the gym. Try walking , a gentle bike ride, or yoga for low-intensity exercise. </li><li class="ql-align-justify">Clean your bedroom. A messy room can leave you feeling stressed and anxious. Dust can reduce your sleep quality and cause headaches, congestion, and itchy eyes. Vaccum & wash biweekly.</li></ul>

Saturday/Day 1

<ul><li class="ql-align-justify">Choose veggies and whole foods today.</li><li class="ql-align-justify">Go easy on the caffeine: Limit to 1-2 cups, that too prior to 2 p.m.</li><li class="ql-align-justify">Eat to beat fatigue. (Whole fruits, nuts, seeds, sweet potatoes, jerky, hummus)</li><li class="ql-align-justify">Meal plan for the rest of the week. to avoid skipping and takeout</li><li class="ql-align-justify">Avoid naps - max 20-30 mins & before 3pm</li><li class="ql-align-justify">Stretch/go for a walk/do yoga</li></ul>When to sleep - 11 p.m.<ul><li class="ql-align-justify">Unwind-gentle stretching/reading/shower; Consistent bedtime routine 15 to 60 mins prior.</li><li class="ql-align-justify">White noise/Ear plug.</li></ul>

Day 2 - Wake Up 8 a.m.

<ul><li>Don’t hit the snooze button - Instead, make your morning coffee.</li><li>Dont skip breakfast - Follow the prepared meal plan.</li><li>Lighter lunch - Avoid fatty foods like chips & ice cream.</li><li>Afternoon walk/Workout- excercise reduces fatigue.</li><li>If it was difficult to wakeup early, go to bed earlier.</li><li>No more screens 1 hr prior to bed.</li></ul>

Day 3 - Wake up: 6 a.m.

Your energy matters more than even your time. Manage it well.

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Health

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Communication

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Personal Development

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Time Management

Managing Energy

With all the deadlines, increased screen times and work load, coupled with isolation due to covid, its very easy to find ourselves fatigued and burnt out. This 3 day fix would help to recharge and boost ourselves, to be back on our A game.

Sleeping in on the weekend could do wonders for your energy level. Our flexible three-day guide will reset your system through sleep, food, and exercise, leaving you refreshed for the work week.

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Respecting your body's sleep cycle

1. Stick to a sleep schedule

Necessary Sleep As Per The Age