When you hear the hated wake up call in the morning, do you pull the covers up even more? If you want to be the type to jump out of bed and happily walk into a new day, here are a few simple tricks that can help you wake up when the only thing you want to do is keep sleeping, and help keep you from falling asleep. during the day. You may never become a morning person, but you can use these tips to fuel yourself up!
Steps
Method 1 of 3: Part One: Starting the Day with Energy in the Morning
Step 1. Be excited about your plans for the day
Do you remember when as a child you jumped out of bed as soon as you opened your eyes? At that age you were carefree and happy to start the fun activities the day had in store for you. If you're not exactly thrilled at the prospect of going to work or school, getting up is harder, but if you focus on the good things that can happen to you during the day you'll be able to wake up faster. Try it tomorrow: as soon as you wake up, think about the best thing that can happen to you, and let yourself be excited by the idea.
It's obviously easier to do on special occasions like your birthday or the holidays, but you'll need to appeal to your creativity to wake up with a smile on a gray, rainy Monday morning. While the day may not hold big events, think about the little things that make your life more beautiful every day: walking the dog, drinking the first cup of coffee, talking on the phone with a friend after a hard day stop at your favorite takeaway on your way home. Whatever it is, make it your first thought upon awakening
Step 2. Let the sun's rays in
Is your bedroom bright in the morning? If not, you're missing out on the most effective natural alarm clock there is. When windows let in sunlight in the morning, your mind instinctively knows it's time to get up. But if you have heavy curtains that don't let in enough light, you'll feel groggy until you leave the house.
If you have to keep the curtains drawn because the light outside is too strong, make sure they are a neutral color that can block artificial light, but at the same time allow the room to glow with the sun
Step 3. Have a nice glass of water
The 8 hours spent without drinking while you sleep leaves your body a little dehydrated, and this can make you feel tired. As soon as you wake up, drink a glass of fresh water to start the day well: you will feel more alert and responsive in a few minutes.
- If you want, you can fill a small thermos with ice the night before and put it on the bedside table so you can drink some water while still in bed. In the morning the ice will have almost completely melted, and you will have your fresh water at your fingertips.
- Drink some water before breakfast.
- Wash your face with fresh water: it helps to lower the body temperature and to get out of a drowsy warm condition.
Step 4. Brush your teeth with peppermint toothpaste
The mint scent stimulates the trigeminal nerve, giving you a boost of energy. Brushing your teeth with peppermint toothpaste is a great way to recover. Do this right before breakfast, as brushing your teeth after eating is not good for your teeth.
If you don't like peppermint toothpaste, have a bottle of peppermint essential oil, or mints, and smell the scent - the effect will be the same
Step 5. Read a couple of articles
Engaging your mind is another good way to get your engine started in the morning. Read some interesting stories, or watch some videos: the news will engage your mind without giving you time to think about how sleepy you are.
- Reading an e-mail or a book, if it deals with interesting topics, has the same effect.
- You can also listen to the radio or turn on the TV.
Step 6. Get moving
Moving from a prone and still position to a more active position can definitely help you get up. You know the cartoon characters when they stretch out of bed? This is a really good way to get your circulation going and wake you up. If you're not in the mood to do these stretching movements, here are a few more tips to try:
- Take a stroll.
- Wash the dishes from the night before.
- Make the bed and set up the bedroom.
- Do jumping jacks.
- Jog around the block.
- Even better, do aerobic activity, such as running, swimming, or biking.
Step 7. Have breakfast
If they say it's the most important meal of the day, it's for a good reason: the protein, carbohydrates, and fats you eat in the morning keep your body healthy, and get you off to a good start. On mornings when you just can't get up, pamper yourself a little: give yourself plenty of time to have a coffee, eat a grapefruit or omelette, instead of rushing to the door after hurrying down a dried toast.
Method 2 of 3: Part Two: Give yourself a boost of energy during your lunch break
Step 1. Change environment
Even if it's just a 10-minute walk around the office block, changing your environment for a while helps your mind stay active and engaged. If you feel numb from sleep, taking a break will help you be more productive.
- If possible, go out, even if it rains or is very cold: the sudden change in temperature makes the afternoon abbiocco pass.
- Get up often for a walk. When you sit too long, your circulation suffers, and this affects your mental state a lot.
Step 2. Eat an orange or grapefruit
The scent of citrus fruits stimulates serotonin, the good mood hormone. A few slices of orange or grapefruit are useful to overcome the afternoon drop in energy. Some lemon juice in a glass of water can also help.
Step 3. Drink ginseng tea
Ginseng is a natural stimulant that improves brain function. A cup of ginseng tea or 100 milligrams of dry extract improves concentration.
Ask your doctor before taking supplements - ginseng should be avoided if you have high blood pressure
Step 4. Don't drink coffee or sugar from mid-afternoon
Even if you are dying for a cap and a brioche around four in the afternoon, know that the caffeine and sugar will only give you a momentary boost, followed quickly by a slump in energy. To maintain energy and focus, drink water or tea instead, and eat a high-protein snack, such as a handful of almonds.
Step 5. Listen to cheerful music
Even if you're not in the mood, go for it! Put on the music that makes you dance on Saturday nights. Soon you will find yourself following the rhythm with your foot and head: you will not be able to do without it. Your heart rate will rise slightly, and you will recover within minutes.
Step 6. Take a restorative nap
Instead of resisting sleep, give up! A 12-15 minute nap is good for awakening attention. An afternoon nap is sometimes just what you need to get on with the day, especially if you didn't sleep well the night before.
Method 3 of 3: Part Three: Changing Your Lifestyle
Step 1. Get lots of physical activity
Getting tired during the day will ensure that you sleep well at night, and that you constantly feel rested. If you have a sedentary lifestyle, this change will be substantial for you. Start slowly by walking for at least 30 minutes a day, before or after work or school. If it makes you feel good, try increasing physical activity and jogging, biking, or swimming. Also try to adopt these habits:
- Take the stairs instead of going up the elevator.
- Exit the subway a few stops earlier, and walk home the rest of the way.
- Try the "7-minute method": you can do it every morning to exercise all your muscles.
Step 2. Watch what you eat after eight in the evening
Eating or drinking at night can affect sleep quality. The body does not rest fully when it is busy digesting. Try having dinner a little earlier and avoiding snacks after eight.
Alcohol also affects good rest. It makes you sleepy at first, but prevents you from reaching a deep sleep stage. That's why you feel tired in the morning after drinking, even if you've collapsed for more than 8 hours
Step 3. Keep electronic devices out of the bedroom
Do you check your emails and read new articles until it's time to turn off the light? Thoughts about the to-dos and political controversies of the day are likely to continue in your head, while you should instead mentally and emotionally disconnect. Leaving your computer and mobile phone out of the bedroom promotes calm and serenity.
- Leave the laptop in another room, or at least turn it off, instead of leaving it on and accessible.
- Make the bedroom quiet and inviting by filling it with fluffy pillows, candles, soft colors and soothing scents - nothing that "beeps" or has cables.
Step 4. Set a time
Going to sleep and waking up at the same time allows for better rest. If you stay up until two in the morning on the weekend, and wake up at six on Monday morning, your body will spend the day trying to recover. Try to stick to a healthy routine that doesn't upset your body clock.
Try, if possible, to do without the alarm clock. Let your internal clock wake you up instead. Waking up naturally will help you be more alert during the day, because your body isn't forced to deal with a situation it's not ready for
Advice
- With your fingertips, do small circular massages under the eyes: awaken tired eyes.
- Throw the pillow out of bed so you don't feel tempted to relax and go back to sleep. Put the alarm away from the bed, so you'll have to get up!
- Make sure you get enough sleep each night so you won't be tired when you wake up!
- Try to get at least 7-9 hours of sleep a night.
- Open the window and let the fresh air in, especially if it's cold.
- Wet a washcloth and place it in the freezer for 15 minutes, then wipe your face.
- Drink the tea, and then get out right away.
- As soon as you wake up, take the duvet and take it to another room: you will hardly fall asleep again, especially if it's cold!
