The best way to relax after a hard day

Exercising after work and enough sleep are the best way to prepare for a stressful day, says a new german study. This way you will avoid exhaustion and I'll survive a hard day at work.

Although most people with a job goes straight to the sofa, experts advise to immediately go to jogging, swimming or riding a bike, and that only then throw the bed in his arms.

Exercise affects the mood and efficiency, but also draws energy and requires some time to recover. Therefore, it is good to combine exercise and relaxation.

The study involved 144 workers, aged 22 to 64, who worked 38 hours a week. They are all at least once a week practicing. During the five days, kept diaries of what they were doing on the job, what they were doing when they resurfaces from work and how they slept. Then the researchers measured their performance on the job, the speed and manner of thinking and optimism. It turns out that all these aspects are improved if the participants the day sleeping longer than usual sleep. Participants were, on average, spend 24 minutes practicing, and slept an average of 6 hours and 40 minutes each night.

Tips:

- Nothing is as good as a warm bath. Epsom salts will help to relieve stress and relax the muscles, allowing your body to relax after a long day. You do not have a bath? A warm shower makes miracles.

- Most of us have an office job that keeps us indoors most of the day. Just because you walk from twenty minutes can help you relax. Take a walk in nature, the park, the river ...

- The book or magazine to help you relax. Browsing the pages of the eyes to give a much-needed break from the computer monitor. Dim the lights, light a candle and enjoy a good book.

- Remember the teenage years when you write a diary? Start it back to work. Writing a diary can be a great way to relax and think about things that happened to you that day. In addition, the log can help you easily keep track of your goals.

- Every day, several hours sitting in the office chair can cause severe pain, like after an intense workout. Try stretching. Ten to fifteen minutes a day will be enough.

Scientists have come to the conclusion that a long sleep after training and before a busy day maintains physical and mental health of employees, which means that employees their tasks usually completed during working hours, and rarely stay longer at work.