A. Psychotraining for deep and healthy sleep.
If you are very excited or preoccupied with something and cannot fall asleep, do not rush to drink sleeping pills or count sheep. Take advantage of Dr. Sinelnikov’s psychotraining.
Calm music and the healing word of the doctor will help you relax, forget about worries and worries and get ready for the next day.
Feel how all the nerve cells in your brain calm down. And you are filled with deep and lasting peace. Your body is resting. The whole body calms down and falls into a pleasant, relaxing, healing, healthy, deep sleep...
B. In the kingdom of Morpheus.
Many interesting events take place in the kingdom of Morpheus. Fantastic worlds are changing one after another. But do we remember everything from our travels?
By traveling with the doctor, you will have the opportunity to use your dreams as an active creative process to improve all aspects of your life.
Disc No. 5
Music for deep relaxation
and sounds of wildlife.
Wonderful music and sounds of wildlife.
Any problems, troubles and ailments will fade into the background. Anxiety and fatigue will disappear. You will feel amazing peace and harmony. Nature and music can heal the body and soul.
Disc No. 6
The mood for healing and healing the body
If you are striving to improve your health and your life, then this training is for you. With its help, you will form a program of health and longevity in your mind. It will help you cleanse your soul of negative thoughts and emotions, and your body of toxins. You will temper your spirit, strengthen your willpower, and your body will be filled with new strength.
Attention! The audio cassette (disc) “Mood for healing and healing the body” is included in the “Cleansing and healing the body” program. Can be ordered separately.
Disc No. 7
A breath of joy
Psychological training to get rid of alcohol and nicotine addiction
Previously, bad habits had dominion over you. But today you can get rid of old habits, old thinking patterns, everything unnecessary and alien that poisoned your life. You voluntarily began treatment, and this is the key to success. Psychological training will help you take responsibility for your life and destiny. With its help, you will form a program of health, sobriety and longevity in your mind. You will temper your spirit, strengthen your willpower, and your body will be filled with new strength.
Attention! The audio cassette (disc) “A Sip of Joy” is included in the “Sobriety” program. Can be ordered separately.
Disc #8
Music for meditation “Wind of Change”
A new time has come - a time of change, a time of new achievements. You woke up... Look around and you will see a different world, different people... You will feel like a different person.
And you will be able to open up like a rosebud. The sounds of music will help you relax, feel inner uplift, inspiration, find spiritual harmony and reveal your inner resources.
Follow her boldly. Let your thoughts flow freely. And you will gain access to an eternal source of personal power, beauty and happiness!
Disc No. 9
Music for meditation “Breath of Nature”
The sounds of the harp and guitar will help you look into your soul and travel across the vast expanses of the Universe: see the breadth of fields, the vastness of the seas and the height of the mountains; feel the purity of the air and hear the sonorous singing of birds. Give free rein to your thoughts. Walk barefoot on Mother Earth, take a handful of it in your palms and pass it through your fingers... Remove a drop of dew from a blade of grass with your lips... Plunge into the cool water of the sea depths... Inhale the smell of meadows and the aroma of wildflowers...
Merge into the Universe and feel like one, part of the universe. Feel like a creator.
Disc No. 10
Music for meditation “Mother and Child”
Make yourself comfortable. Relax and trust the music. Follow it and let your thoughts flow freely.
The wonderful sounds of music and a gentle melodic voice can soothe the body and soul. You will feel amazing peace and confidence in yourself, in your present and future. You will be able to relax and unwind, dream and look into the most remote corners of your subconscious.
Stop for a moment and look around... Turn inside yourself again. Observe your relationships with the world around you. What are they? How to make them even more harmonious? How to achieve perfection? Talk to the world around you. Feel yourself a part of it - part of the Universe.
You will have fun merging with the music. Remember these feelings - feelings of joy, warmth and light, love and happiness! Carry them throughout your life.
Disc No. 11
Meditation music “The Joy of Movement”
Bold, energetic music can work wonders! It can take you far, far away, like a raging river, like a stream of wind - towards your dream. Relax, become one with the music. Go forward boldly - let your thoughts flow freely.
Travel across the vast expanses of the Universe. Let you be gently carried along with the flow. The river flows into another river, then into another. The current becomes stronger and stronger, carrying you joyfully and powerfully towards your dream.
Have fun. Swim as much as you want. And return from your trip refreshed.
Disc No. 12
Meditation "Family Tree"
Every person has a father and a mother, they also have or had parents, they also had their own parents... And so on and on, deeper and deeper...
In this meditation you will meet with your Family Tree - the Tree of your family. Thanks to this meeting and communication with the Family Tree, you will be able to better understand and feel the deeper causes of birth difficulties and problems. The Family Tree will prompt their decision.
Your ancestral memory will awaken, and you will receive powerful support from your entire family. Your relationships with relatives will change. This communication will help your development and the prosperity of your entire family.
Meditation "Blessing"
“Blessing” meditation is an unusual communication with your parents, which helps relieve tension in your relationship with them and remove misunderstandings. Through your love and forgiveness, you receive a blessing for your life, for your path, and if you want, for a specific matter.
You can feel a surge of new energies, a new state of mind. A new stage in your life begins. This will further strengthen the movement of ancestral energies and will benefit everyone.
Meditation "Man and Woman"
This meditation is about the interaction of the two main energies of Nature: Male and Female. How do they manifest themselves in a person? What are their features?
You will get to know your Masculine and Feminine energy. Find the causes of personal problems. With love and respect, you can develop in yourself those missing qualities that will help you find harmony and integrity.
Disc No. 13
Meditation “Inner Child”
It is known that the causes of many personal and health problems lie in childhood. This meeting with your Inner Child will help you find the deep causes of illnesses and eliminate them. The main thing is to give your Inner Child unconditional love, the warmth of your heart, respect and care. And you will notice how you begin to change with him...
Abundance Consciousness Meditation
This is an unusual journey into a world of abundance, where there is no shortage or restrictions. You will find and eliminate the internal blocks that prevented you from having what you wanted in life. In a new state of consciousness, you can increase everything you want: love, joy, material values. And the Cup of Abundance will help you with this...
Meditation "Trust"
Why do we trust the World in some situations, but not in others? Are you ready to let trust into your life? Are you ready to open up to the world around you?
Let's learn trust together! Let's become more open. Allow trust to fill your life. Let it enter into your actions and judgments. And your life will change...
Disc No. 14
Meditation "Matryoshka"
In this training, you will get to know yourself especially closely, starting with the physical body and ending with the deepest structure of your Self. You will harmonize your thoughts and feelings. A new awareness of yourself as a particle of the Universe will come, and, having seen your destiny, you will begin to create a new favorable reality for yourself, your loved ones and the entire world around you.
Meditation "Meadow"
This is working with the deep problems of your past, starting from early childhood. By establishing relationships with them, harmonizing the space, you gain integrity. And with a feeling of lightness and complete harmony, you return renewed to your world.
Meditation “Favorite Toy”
In the training, you change the script and harmonize the episodes of your life, saturating childhood memories with love and joy, letting go of grievances and pain. Now you open up to a joyful life, love and help yourself, your parents and your children. (Author and presenter – Oksana Belousova.)
Disc No. 15
Meditation "Labyrinth"
If you really want to learn how to find the answer to any question in the depths of your subconscious, then this training is for you. You will plunge into the labyrinth of your thoughts, expectations and, having made a journey through it, you will find out the answers to your questions.
Meditation “Climbing uphill”
You will plunge into the sea and climb an unusual mountain - the mountain of your desires and intentions. Learn to achieve your goals and overcome obstacles easily and joyfully. Your subconscious will open its horizons through unexpected encounters, which will result in some kind of self-awareness. (Author and presenter – Oksana Belousova.)
Disc No. 16
Meditation “I am a Woman”
The Universe, Earth, Nature, Love are the feminine kingdom, which are based on feminine energy. It's time to feel yourself in the role of a Woman.
Meditation "Dolphin"
(Psychological training for adults and children).
The training will help you and your child become more focused, attentive, and teach you how to quickly solve assigned problems and find answers to questions. Learn to be flexible, manage your concentration, increase the speed of your thought processes, and reveal your creativity and abilities. (Author and presenter – Oksana Belousova.)
Disc No. 17
Meditation “Ancient Castle”
The entire process of development of the Universe, the Earth, humanity, the memory of each person’s family, the experience of previous incarnations are encoded in the human subconscious. This training will allow you to go on a journey through the vast expanses of your memory and take the most valuable discoveries with you into real life. You get access to a huge resource of accumulated knowledge.
Meditation “Tsvetik-seventsvetik”
It's time to learn to live joyfully and happily, it's time to allow yourself to be yourself and love yourself. It's time to be rich and giving, loving and loved, healthy and creating a new reality. Go beyond your usual limitations and boundaries. The petals of the seven-flowered flower will carry your good permissions and intentions into the Universe. (Author and presenter – Oksana Belousova.)
Disc No. 18
Meditation “Dialogue with an organ”
A journey through your physical body and dialogue with internal organs or systems that ask for your attention awaits you. Learn another variation of reprogramming (on track) that will help you become healthy and active in real life.
Meditation "Home"
You have the opportunity to immerse yourself in the deep image of your home - your Self. By putting things in order like a master, you harmonize the structure of your Self, balancing its individual parts. (Author and presenter – Oksana Belousova.)
Disc No. 19
Meditation for children “Bedtime Stories”
The magical land of fairy tales opens its doors. After completing this amazing journey, your child will be able to fall into a deep, healthy sleep. (Author and presenter – Elena Kemenova).
Disc No. 20
Meditation for children “Magic Book”
This collection includes meditative tales that, in an accessible form, help a child understand the laws of the universe and teach him to interact harmoniously with the world around him. (Author and presenter – Elena Kemenova).
Dream... Just listen! How does it sound! Favorite word, isn't it? You just want to crawl under a warm duvet, put your head on the pillow and... that’s it. The limit of dreams. Paradise, in its purest form.
But in fact, few people think about the benefits of sleep from a scientific point of view. To do this, you need to turn to accurate facts, and then... dream up a little!
According to scientists, an adult needs to sleep at least 8 hours a day and no more than 12. While we sleep, our body restores its strength and takes care of every cell of the body. Accordingly, if we do not give him such an opportunity, some part of the body will remain without its share of attention and care and will lose its attractiveness. Do you need this?
And from your own experience, you know that lack of sleep threatens with circles under the eyes, irritability and the intention to take a nap “just a minute” during classes, lectures and work. What about the oversleep? This is a heavy head, terrible efforts to get out of bed and endless moaning around the house, trying to finally wake up and think soberly.
So, what can we get rid of if we listen to our body and let it get enough sleep (but not too much!)? What do we get in exchange for late-night phone conversations and vigil in front of the TV?
1. Circles under the eyes (looking at which you want to go and drown yourself)
2. Deathly pallor (which everyone you know already considers your integral feature)
3. Hair, skin, eyes lacking shine (no comments!)
4. Decreased brain function (that’s why teachers and your boss have started looking at you askance lately!).
5. Constant bad mood and hysterics (something urgently needs to be done about this, otherwise your young man has already started leafing through his address book, full of countless women’s phone numbers!!!)
And these are only the most important and terrible signs of chronic lack of sleep! And if you add to this hair loss, peeling nails and a complete loss of strength, then you don’t want to live at all. But if you can still overcome yourself and put aside your favorite magazine until the morning (it’s difficult, I know from experience, but what can’t you do for the sake of beauty!), turn off the TV and enjoy the long-awaited and well-deserved sleep, then this is what you will get in return:
1. Stunning appearance (and that interesting young man will finally move on to more active actions than undressing you with his eyes!)
2. Excellent performance (maybe your boss will increase your salary, or your parents will financially approve of your educational efforts, and you will still be able to buy those same shoes from Baldinini!)
3. Cool mood (what could be better than becoming the life of the party?!)
4. Restoration of mental strength (due to good dreams in which you can win a lottery ticket, or go with your boyfriend to a desert island, or better yet, both!).
So what do we have? In my opinion, there are enough reasons. But, oddly enough, that’s not all, because you also need to be able to sleep! I will give you the simplest rules that it is advisable to follow before bed if you want to not only feel good, but also fall asleep quickly and look 100%.
1. Ventilate rooms before going to bed. Rest assured, this procedure will help you get up easily in the morning.
2. Don't overeat before bed. It will be a rough night, and who knows how such an action will affect your skin? It is better to eat one fruit - an apple, a pear, at your discretion.
3. Don't do strenuous exercise before going to bed. Light exercise half an hour before bedtime will be enough.
4. Don’t get drunk on coffee and tea at night! Not only do they spoil your complexion and your eyelids appear swollen, but you will not be able to fall asleep very soon.
5. Take a relaxing salt or bubble bath. Just not for long! No more than 10 minutes. Otherwise, it will be easier for you to go to a disco than to go to bed.
Well, I hope this article will help you, and one day you will wake up WITHOUT AN ALARM CLOCK, IN A GOOD MOOD AND WITH A SMILE ON YOUR LIPS!
Do you find it difficult to wake up in the morning? When you hear the alarm clock, do you press the button and go back to sleep? Is getting out of bed and going to work torture? Many people have this problem. Solving it is not easy if lack of sleep has entered the chronic phase. If you don’t want to get up in the morning because you don’t have the energy and strength, there are options to wake up with a smile and jump to your feet right away.
For example, buy yourself an unusual alarm clock. Quite interesting models of alarm clocks for lazy people are now being produced: one that you have to run around the house to turn off; or an alarm clock that turns off only after you solve an arithmetic problem or example. You can set an alarm on your phone, and set your favorite, cheerful and perky song as a signal.
Have you opened your eyes? Fine. What do you see? Old wallpaper, peeling ceiling... You won't be in the mood to get up from such a sight. To please your awakened eyes, you can hang a beautiful picture on the wall opposite your bed or stick up bright photo wallpapers. And if the bed is located near the window, colorful curtains on the cornice will definitely lift your spirits.
Don't jump out of bed, as if you were rushing to a fire. Stretch, invigorating your muscles, massage your hands. earlobes, smile to yourself and calmly lower your feet from the bed.
Are you up? So it's time to take a shower. Don't crawl there like Tortilla the Turtle. Turn on the radio or music on your phone and move towards the water procedures, dancing. It's also easy to listen to music in the shower from your phone or through a small radio.
After leaving the bathroom, make yourself some coffee. Do this slowly to avoid fussing and irritation. You can start your morning with freshly squeezed juice if you have a juicer at hand. The vitamins and bright taste of the juice will invigorate you and charge you with positivity.
And in order not to rush around the house looking for your things, prepare everything in advance.
If you want to start every morning with a smile, the day before think about what will give you pleasure and improve your well-being before the work day. It could be a chocolate bar eaten with coffee or tea; new perfume to spray yourself with before going out; changing some part of the work suit. The way to cheer yourself up is different for everyone, look for the one that will give you a good mood for the whole day.
And most importantly, sleep as many hours as you need to feel good. Prepare yourself for sleep, go to bed when your eyes are already closing. Develop your own bedtime ritual that signals the end of the day to your brain and body.
If you learn to wake up without dissatisfied groans and irritation, then getting up and working will be much easier.
Comfortable sleep and timely awakening are an important guarantee of good health, vigor and good mood during the day. For some this wisdom comes easily, for others it is more difficult. In this article, we've compiled 19 helpful tips that will help you get out of bed every day with ease.
How to make your morning cheerful and positive?
The right start to the morning determines a productive day. If getting up every day is difficult for you, our tips on how to get up early without discomfort will come to the rescue.Take a few techniques, which we will discuss below, and follow them for 21 days. This is how long it takes for a habit to form. Just three weeks and you will forget about the lack of vigor and good mood in the morning.
6 proven ways to fall asleep quickly
An important component of a good morning is sound, healthy sleep. To get up early, you need to fall asleep on time, which can be quite difficult, given the numerous distractions.1. Fall asleep in complete darkness
An important regulator of biorhythms is the hormone melatonin, a powerful natural antioxidant that helps fight aging. It is produced only in the dark, the peak occurs between 00:00 and 04:00. Without it, forget about vigor, strong immunity, slim figure and elastic skin. It has also been found that a lack of melatonin increases the risk of cancer. 
Artificial lighting in the room reduces melatonin production. Therefore, doctors recommend falling asleep in complete darkness: hang completely blackout curtains on the windows, turn off the TV, monitor, night light, buy a phone charger without an indicator light.
Moreover, it is better to spend an hour and a half before bedtime away from gadgets - the light from the screen excites the nervous system and reduces the time of melatonin production by an average of 90 minutes. For the same reason, throw energy-saving light bulbs out of the bedroom.
2. Don’t be glued to your phone
We have already found out that a bright glowing screen will force the body to suppress the production of melatonin. But falling asleep cuddled with a smartphone is also not worth it because you can lose track of time while exploring the Internet, and as a result you will fall asleep much later than you planned. 
3. Make time for evening exercise
This advice will be especially effective for night owls. Take 15 minutes of gentle exercise in the evening to relieve stress and stretch aching muscles. If done regularly, evening exercises will speed up your metabolism. 
The complex can include several simple yoga asanas (cat, cobra or horseman pose), warm-up exercises or a complex with dumbbells weighing 1-2 kilograms.
The optimal duration of evening exercises is a quarter of an hour, frequency – 4 times a week. Exercise should be done 20 minutes before dinner, and never right before bed.
4. Don't lie down on a full stomach
Eating too much at night is a bad habit not only for your figure. Firstly, a large dinner high in carbohydrates reduces the production of somatotropin (the so-called “growth hormone”) by three times. Namely, this substance affects the regeneration of muscle tissue. A constant deficiency of somatotropin will accelerate the aging process. 
Secondly, the body focuses on digesting food, which will make it much more difficult to fall asleep. Especially if your dinner was rich in proteins and fats.
It is much more pleasant to plan how to start the morning with a delicious, mouth-watering breakfast. This will make getting out of bed much easier. If waiting for the morning is completely unbearable, drink a glass of 1% kefir or a little bran.
5. Ventilate your bedroom
It is extremely important to provide fresh air into the bedroom. In summer you can sleep with the window wide open, in winter - with the window open. Or at least ventilate the room regularly. 
“Easy to say! I live in a big city, where you can only dream of fresh air and it’s noisy even at night,” one of our readers may think, and they will be absolutely right. We advise residents of megacities to install an air ionizer in the bedroom, which will provide the effect of sleeping in nature.
6. Aromatherapy? Why not!
A few minutes before heading to the kingdom of Morpheus, light an aroma lamp with essential oils in the bedroom. 
The most effective scents for sound sleep: chamomile, neroli, lavender. If you can't sleep due to anxiety, bergamot, coriander, lemon balm, benzoin or marjoram oils will come to the rescue.
Do not overdo it with concentration: the smell should not be suffocating. 2-3 drops diluted in warm water will be enough.
It is very important to ensure fire safety: use only specialized aroma lamps. Place on a flat surface (such as a metal tray) away from the bed to prevent accidental brushing while you sleep. Make sure there are no flammable objects near the aroma lamp.
Imagine that every day you will get up at least half an hour earlier and do something interesting exclusively for yourself. Over the course of a week, you will have three and a half hours of time that you will devote to your hobbies or self-improvement. And if you develop the habit of getting up an hour earlier, then in a week you will already get seven hours of productive time. We think it’s worth learning to get up earlier for this! Here are some useful tricks. 
1. Wake up using the “five minute rule”
There is an effective 5-minute awakening system that you can try for yourself: 
- 1 minute. You have just woken up from a dream. Think about your favorite people, memorable events, beautiful places - in a word, something good and joyful.
- 2 minutes. Stretch gently and breathe deeply to wake up the body and provide it with enough oxygen.
- 3 minutes. Gently massage your temples, neck, earlobes and eyebrows to improve blood flow to the brain.
- 4 minutes. Rub your palms together, gently rub your arms, legs, stomach, back, chest. This will improve blood circulation throughout your body.
- 5 minutes. Smoothly assume a sitting position. Drink a glass of water (it is advisable to leave it next to your bed in the evening). Rise slowly forward to a new day.
2. The main thing is motivation
If you don’t know how to wake up in the morning due to sad thoughts and depression, you can prepare a list of “pleasures” that await you during the day in the evening and put it near your bed. Read this list when you wake up, be glad that you have a lot of good things ahead of you, and get up happily with a smile on your face. 
3. Set a pleasant melody on your alarm clock
Many people set sharp, loud ringtones on their alarm clocks: they supposedly help them wake up and come to their senses faster. In reality, such melodies are annoying and make you want to turn them off as quickly as possible in order to “sleep for another five minutes.” 
It is better to choose gentle (but not soporific) melodies with gradually increasing volume. They will smoothly bring you out of your sleepy state and help you meet the new day on a positive note. For example, “Morning in the Woods” by Edvard Grieg is a timeless classic.
4. Take your alarm clock away
You can try a well-known trick: take the alarm clock to another room, put it on the top shelf of the closet, etc. The main thing is that to turn off the sound you have to get up and take at least a couple of steps. Try not to be tempted to lie back down afterwards: after all, you're already awake and up, so why not get busy? 
Since modern people most often set their alarm clock on their phone, this habit will also serve you in another way: it will save you from surfing the Internet before bed.
5. Use modern technology
The mobile application market can offer a lot of opportunities for a pleasant awakening.Human sleep is divided into two phases: deep and fast sleep. Waking up in the fast phase is much easier. Smart alarm clocks for mobile monitor your sleep activity and calculate what phase you are in. You just need to set the wake-up interval (for example, from 8:00 to 8:30), and the sleep tracker will wake you up at the most convenient moment. The most popular applications of this kind are Sleep as Android and Sleep Cycle.
There are a lot of original alarm clocks in the AppStore and Google Market that require you to perform some action. For example, go to the mirror and smile (Smile Alarm Clock) or solve a math problem (Math Alarm Plus, Alarm Clock Extreme).
Test robotic alarm clocks: a running alarm clock on wheels, a clock flying around the room, or a piggy bank alarm clock that will beep obnoxiously until you throw a coin into it. Athletes will appreciate the dumbbell alarm clock, which turns off only after 30 lifts.
Running alarm clock
6. Drink a glass of water when you wake up
Try to prepare a glass of water with lemon in the evening, place it next to your bed and drink it after waking up, even if you are not too thirsty. This simple technique will help you normalize your water balance, prepare your stomach for the first meal, improve your metabolism and remove toxins. 
7. Play your favorite music
You may be used to turning on the TV or logging onto social media in the morning. All of these are not very good habits, because from the very beginning of the day they clog your mind with unnecessary and sometimes even negatively colored information. It’s better to turn on your favorite music while getting ready in the morning, which will charge you with pleasant emotions. Prepare a playlist with upbeat songs and change it every week. 
8. Start your day with exercise
Let's stretch and stretch! Even a short set of simple exercises will increase the flow of oxygen into the blood, which means it will give you a boost of energy. 
Choose light exercises that do not require strength, because your main task is to stretch your muscles and saturate your body with oxygen. This could be warm-up exercises or stretching. A 10-15 minute complex will be enough.
There is no need to start charging immediately after waking up. Give your body 10-15 minutes to “come to your senses.”
9. Take a contrast shower
The logical end of charging is a contrast shower. If after the exercises you still have a bit of drowsiness, it will disappear after the bath procedures. In addition, this is a great way to improve skin tone and strengthen the immune system. 
Take a contrast shower correctly in three stages. Each stage: 1-2 minutes of hot (but not scalding) water, then 30 seconds of cold. At stages 2 and 3, try to slightly increase the “cold” period. After completing the procedure in cold water, rub thoroughly with a terry towel.
You shouldn’t rush into the hardening pool headlong. The optimal temperature difference for a contrast shower is 25-30 degrees. Ideally: hot water – 42-43 degrees, cold – 14-15. But you should start with 40 degrees hot and 25 cold, gradually increasing the gap.
If you have heart problems, be sure to consult your doctor about contrast showers.
10. Be sure to have breakfast
Nutritionists call breakfast the main meal of the day. Never skip breakfast with the intention of grabbing something along the way. Scrambled eggs, scrambled eggs, muesli, oatmeal with fruit - any of these options are suitable for starting your day successfully and productively. Drink coffee and freshly squeezed juices after meals: on an empty stomach they can cause stomach discomfort. 
11. Fill your morning with pleasant little things
Try to carve out 10-15 minutes from your morning getting ready for a pleasant ritual. Sip a mug of green tea slowly while scrolling through your news feed. Get yourself a diary, design it beautifully and write down your impressions of the previous day every morning. Or, on the contrary, plan the day that has begun: make a list of goals, important meetings, shopping. Watch one episode of your favorite TV series. If you strictly monitor your diet, you can make a small exception for the morning - have delicious yogurt or cake waiting for you in the refrigerator. 
12. Follow a routine
Having chosen the most comfortable time for going to bed and waking up, you can add a short daytime rest to it. And stick to this system every day, do not disrupt your daily cycle, with the exception of very rare situations (holidays, travel, work deadlines, etc.). 
13. Don't oversleep
If you have a long-awaited day off, do not try to sleep off the entire past week. Sleeping too much is also harmful. The established sleep norm ranges from 7 to 8 hours, although it is worth remembering that each body is individual. Systemic excess sleep leads to obesity, increased risk of heart disease and even shortened life expectancy. In isolated cases, you will experience a headache and a general depressed state. 
The editors of the site hope that our tips will help you learn to control your daily routine without much effort.
Subscribe to our channel in Yandex.Zen
