In this article, Talatex will offer some suggestions designed for both below as improvements for your morning rhythms as well as lifestyle adjustments making sure you get enough restful sleep every night so you can wake up feeling energised and ready for each new day ahead.
When it comes to rising early, there are two kinds of people: the early birds who jump out of bed immediately on seeing sunlight and those night owls who want nothing more than to stay tucked up under their covers for a little longer. We hope our article is helpful for the second kind people.
*Note that the following information provided in the article is not intended to replace medical or other professional advice. Sources link included in article have not been checked independently by Talatex.
1. Put down your mobile phone and all electronic devices, go to sleep early
Although putting the mobile phone outside the bedroom is helpful for a good night's sleep, but modern people's work and life have been closely related to the mobile phone, this inevitably drive us pick up the mobile phone habitually before going to bed. Processing work information on the mobile phone and watching interesting videos, but no matter what you do, the blue light emitted by the mobile phone screen will interfere with our brain’s production of melatonin, an important hormone that regulates the sleep-wake cycle. Developing good self-discipline habits and forcing yourself not to look at your phone once you lie down to sleep is the first step to starting a good night's sleep.
You may feel uncomfortable when you leave the mobile phone, we advice you can do some other thing to make your attention do not focus on phone, like consider reading a book, meditating, or engaging in other relaxing activities. This can help calm your mind and prepare your body for a restful sleep.
Be wared, adequate sleep is always the first guarantee to ensure that you feel energetic after waking up in the morning. It is also the key to getting up early with the least amount of effort.
2. Drink a cup of water as soon as possible when just wake up
One of the easiest and most effective ways to wake up quickly is to drink a glass of cold water. Rehydrate will not only help you replace the fluids you lose during the hours sleep at night, but will also help your body jumpstart your metabolism faster , to help you wake up your body and mind. Especially for middle-aged people, getting up with a glass of water every morning can help prevent the formation of kidney stones.
3. Take a shower after drink
A cold shower at an appropriate temperature has been scientifically proven it can increase blood circulation, improve blood flow, and stimulate the body's immune system to enter the faster state, which is very helpful in reducing the feeling of drowsiness in the morning. Stimulate the production of adrenaline, increase the heart rate, stimulate the brain, and allow us to enter a normal physical state faster.
In addition, a cold bath can also help the body activate the immune system and reduce muscle soreness caused by the previous day's exercise, which is very beneficial to help us relieve stress and anxiety. Cold water also stimulates hair follicles and pores, helping us improve the health of our skin and hair.
4. Try get some sunlight exposure after wake up
If your bedroom is close to the balcony, we strongly recommend that you open the curtains and let the sunlight in when you wake up in the morning. The sunlight hitting the human body will trigger the release of serotonin, a hormone that helps regulate mood and blood circulation. neurotransmitters, allowing your body's biological clock to enter the active state of the day more naturally.
Studies have found that people exposed to sunlight in the morning (twenty minutes is enough) feel more alert and energized throughout the day compared to those exposed to dim light, so try spending a little more time in the morning Let's go outdoors.
5.Do some light exercise like yoga or stretching
If your bedroom is close to the balcony, we strongly recommend that you open the curtains and let the sunlight in when you wake up in the morning. The sunlight hitting the human body will trigger the release of serotonin, a hormone that helps regulate mood and blood circulation. neurotransmitters, allowing your body's biological clock to enter the active state of the day more naturally.
Studies have found that people exposed to sunlight in the morning (twenty minutes is enough) feel more alert and energized throughout the day compared to those exposed to dim light, so try spending a little more time in the morning Let's go outdoors.
6. Eat more healthy foods containing protein and complex carbohydrates for breakfast, and eat less refined carbohydrates and foods rich in sugar, salt, and fat foods
People who have successfully lost weight through scientific methods know that refined carbohydrates, sugar, salt and fat-rich foods are your biggest enemies on the way to lose weight. Excessive intake of such foods will greatly offset your energy throughout the day. Aerobic exercise will bring a huge burden to your stomach and increase your visceral fat mass. If you continue to do this for a long time, it will greatly increase your probability of cardiovascular and cerebrovascular diseases. And can cause blood sugar levels to spike, which can lead to fatigue and confusion.
A light and healthy diet, coupled with proper exercise, will allow your body to maintain moderate exercise in the stomach and intestines while obtaining sufficient nutrition, without the burden of digestion, and make your body's blood circulation very healthy and full of energy. Eggs, Bacon, whole grain toast, oatmeal, low-sugar fruit, fish, shrimp, these foods are rich in protein, complex carbohydrates, vitamins and minerals necessary to maintain the body's functioning, and will not quickly raise your blood sugar, which is very helpful It helps your brain quickly wake up, allowing you to wake up quickly from the hazy state of just waking up.
7.Listen some music which can motivate you up
Passionate music is an effective way to wake up the brain. Passionate and cheerful music can help stimulate the brain and improve a person's overall mood, so that this person can mobilize his body and emotions faster to do what he wants things. Studies have shown that music can have a powerful effect on a person's mood, memory and cognitive function. Therefore, waking up in the morning and listening to some favorite music is an effective way to quickly switch to a awake state.
8.Try Aromatherapy to Scent Your Room
Humans evolved from animals. In addition to vision and hearing, smell is a very important way for animals to understand the surrounding environment. During the evolution of thousands of years, the connection between some smells and the environment is also deeply engraved in our genes. For example, the smell of oil indicates that there will be nuts in the environment, the smell of flowers indicates that there may be nectar and fruits here, and the unpleasant smell often indicates that there are unsafe threats in the environment.
So smells can give us huge emotional cues. Studies have proven that certain scents like mint, citrus, rosemary and eucalyptus are known for their uplifting properties. You can light up some aromatherapy with these scents, or spray a little For this type of fragrance, you can also have a grapefruit for breakfast, or slice a lemon and add it to your morning tea. These pleasant smells are good for your brain to associate with a happy environment and wake up quickly.
9.Meditate
Calm meditation in an environment filled with soft music and fragrance will improve our body's hormone levels, enhance the body's immune function, and reduce inner anxiety and stress. 20 minutes of meditation can help our body wake up better from a deep sleep, and a soothing and buoyant mood afterward.
Some meditation techniques, such as mindfulness meditation , can allow us to better understand our own hearts, so that we can get out of the logic that creates fatigue and stress for us, go back and rethink these logics, and see a different self and a different job method, attitude towards life. These will make you have a good mood to face every day's work and life after waking up every day.
10.Do not drink anything with alcohol
In the United States, more than 20% of Americans drink alcohol before going to bed to improve sleep quality, and this proportion is more serious in some countries, such as Russia. Although it can help us fall asleep faster and give us a greater chance of deep sleep, excessive alcohol will destroy our body's original biological clock rhythm and make us more dependent on alcohol. And the day after waking up with a hangover, the nauseated, irritated feeling can add to the burden on our brains to quickly switch to wakefulness.
Obviously drinking alcohol is not a healthy way to improve sleep. Regular work and rest, diet, emptying your mind, and improving the quality of bedding (such as pillows and mattresses that match your habits) are good ways for you to get healthy and deep sleep.
Final Advice for wake up naturally
Many people have the habit of taking a nap at noon. It is undeniable that a short break at noon can make us energetic and full of motivation throughout the afternoon, but the bad rest environment at noon also prevents us from falling asleep quickly and not thoroughly after falling asleep. After waking up, it is more difficult to wake up quickly. Taking caffeine is an effective way. In addition to this, we would like to suggest that you do the following things to wake yourself up quickly:
Get out of the office and go for a walk:
Fresh air and sunlight can greatly improve our mood and make us forget the groggy feeling, and proper walking exercise will make our heart beat faster, the heart rate will increase, and it will be easier for the brain to wake up , If you can't go out, you can do some proper stretching exercises in the office to let your body know that you are "wake up" and start working.
Shock your body:
Wash your face with cold water, or drink a glass of ice water, or gently wipe your wrists with ice cubes. Proper coldness will stimulate the body to secrete hormones and adrenaline, resulting in a quick wake-up effect.
Gently pull your hair:
Pulling your hair will make the blood flow to your head more concentrated, which will quickly enrich the brain with oxygen and switch to the awake state faster.
Do things that require concentration:
Studies have shown that when our brain needs to process a thing that requires concentration, it will switch to a wakeful state faster to deal with what happens next. You can try to do Puzzle games like crossword puzzles, Rubik's Cube, or concentrating on reading an article are all good ways to quickly switch your brain into a waking state.
If you’ve tried all of the above and you’re still having trouble waking up quickly from sleep (either in the morning or after a midday nap) and having difficulty staying awake and refreshed, you may need to find ways to improve The quality of your sleep. The quality of sleep is related to many factors, such as genetics, living habits, eating habits, sleeping environment, etc., studies have shown that bedding thing is the most direct and important factor affecting sleep quality. Buy mattresses and pillows with appropriate hardness to make you feel comfortable, some other items like aromatherapy, earplugs, eye masks and other items to enhance your sleeping environment, which will greatly help improve your sleep quality. High-quality sleep is always the best cure for fatigue, and it is also the greatest guarantee for you to wake up in an energetic state.
