Good sleep is necessary for both mental and physical health. According to the tribute of the National Sleep Foundation, in people with sleeplessness, the risk of developing depression is 10 times higher, lower in quiet people who sleep well. People who are not enough to sleep, often get sick, because of this guarantee of a warm mood and good spirits for the regime. The body needs an hour to accumulate energy, it is better to get accustomed to lie down to sleep until the night.

To be better than shinati, follow the simple rules:

Uniquely illuminate the screen of your smartphone or computer two years before bedtime;
Try some meditation before bed. Tsya simple technique calmly affects the body;
if possible, please add a comfortable mattress. Your back is more like you for the right choice;
do not get caffeine and other tonic drinks in the other half of the day.
Lack of sleepy light, the need to put on a coat of clothing and other autumn troubles can greatly affect your mood, inspiring like before, they didn’t call out any negative reaction. On the right, again, in the biological processes of the human body: in gloomy weather, the sweatshirts vibrate the stress hormone cortisol. It is not necessary to bring to the point of reduction of practicality, the guilt of prankishness and drativity. Before the speech, as your mood is clearly psuetsya from the current cold weather and lie down in the same light, for the sake of bringing a lamp of daylight.

Take a look at the diet
It’s easy to be a vegetarian on the cob of autumn - but you can also eat a lot of vegetables. As studies have shown, vegetarians are more often able to cope with mood swings, depression, and OCD. Therefore, in the transitional season, it is recommended to add more protein to the vlasny diet, if you want cereal: tofu, chickpeas, sochevitsa, peas, potatoes, nasinnya chia, quinoa and rich other.

Find a hobby
Another way to save the garniy mood at the hour of the autumn cold is to know your hobbies, or to take care of yourself as a flower (albeit not a worker) on the right. Tse may buti schos, scho give you joy. For example, you can learn a new language, get new skills, work on puzzles, or call all your friends with a pair of warm scarves.

go in for sports
Regular physical exercise is one of the best ways to keep your mental health in good shape. In sports there are few non-transverse problems: the body temperature rises, which calmly affects the central nervous system; when the body is stressed, people see different neurotransmitters, dopamine, endorphin, serotonin, and oxytocin, which can be added to mood.

Neurotransmitters transmit messages between nerve cells to the brain (neurons). The mission of neurotransmitters is important, meanwhile, the current cycle of life is short, so the rhythm of speech in the body is constantly changing. If you see physical rights, they can help you in happy depression, or rather go in for sports regularly. One-man "life on the couch" reduces the concentration of joy, and training, on the other hand, promotes it.

According to the President's office for the sake of physical activity and sports to bring that physically active people are less likely to fall ill with a cold, even more important is a sedentary way of life. The Ministry of Health of Ukraine would like to give aerobic training (walking, yoga, dancing) for 2 years a day, or 75 minutes to train intensively (big, swede walking and fighting art).

Create a quiet atmosphere at home
Remember that your house is your fortress, so we make it as warm as possible and comfortable for life. Navit the smallest receivers, like scented candles, lamp lighting and a quiet robe to create a calm for your madness. And tse, with his blackness, is even more important for the inner mind that "everything is good."