There are only 5 simple actions that will make your awakening easy and fast, and the morning will be charged with energy. After all, the most important thing is to wake up correctly. Learn the secrets to a vigorous awakening for everyone.
Set the alarm clock with an unpleasant and loud sound half an hour earlier, nervously reset it every five minutes, because it is unbearable to hear these disgusting sounds, sleep a little, and then suddenly jump out of bed, and so that the head is spinning and there are "stars" in the eyes ... And what then? Quickly brew coffee, drink a cup on an empty stomach, in the best case, quickly "throw on" a sandwich with sausage, and run to work. And how to quickly wake up cheerful in such a case?
See yourself in this description? 🙂
Surprisingly, this behavior in the morning is characteristic of many people. With variations, of course: someone, for example, always drinks coffee with a cigarette in the morning, others don't have breakfast at all, and someone prefers cereal or muesli for breakfast. But for the most part, we behave exactly like this.
It is interesting that the first thing in the morning after waking up lays the foundation for our well-being throughout the day.
Therefore, we decided to tell you how to spend the morning in such a way that you feel energized all day and are capable of conquering almost Everest. Your life will change if you change your morning habits. You will be surprised at how much less stress, dissatisfaction, irritability, fatigue and even just a bad or neutral mood will become in your life.
So where do we start?
Habit #1: Put away that nasty loud alarm clock!
Oddly enough, but the alarm clock itself is a mistake that does not allow you to feel energetic.
Why? Well, look: while you sleep, the production of the happy hormone serotonin is in full swing. You are content and peaceful. When you wake up, the amount of the hormone will gradually decrease. But what happens if you jump up as if scalded when the thunder of the alarm clock hits your ear?
Such an awakening is a great stress for the body. The psyche perceives a loud and sudden sound as a threatening stimulus, a feeling of fear immediately arises, and in response to fear, the nervous system reflexively releases a huge amount of the stress hormone cortisol. And cortisol, in turn, is an antagonist of serotonin.
That is, all the hormone of joy that was in your blood is instantly "burned" by cortisol. As a result, the mood is negative, nervousness is positive, the heart is pounding, the head is splitting. Well, how can one be good after such a morning?
What is the way out?
Just change the alarm clock. Put a very pleasant and soft melody that you really want to listen to. It's great if you choose classical music. Make the sound of the alarm clock quiet too, and preferably quiet. Keep the alarm close to your head and set it 30-40 minutes early.
The bottom line is that you need to come out of sleep smoothly and gently. Quiet and melodious music will make its way through sleep into your subconscious. Gradually, you will begin to listen to a pleasant melody. And while you listen, you will gradually come out of sleep - gently, smoothly, without stress.
Bottom line, no cortisol and your blood is full of serotonin. This is already the first step to a cheerful state of well-being.
Habit #2: Don't close the curtains — and a miracle will happen
You probably did not even notice how natural lighting affects the body? We live in the era of artificial light, when until the middle of the night our houses are bright and light, and in the morning with closed curtains it is completely dark.
The fact is that in the dark, our body begins to produce melatonin, the sleep hormone. The production of this hormone is initially tied to circadian rhythms and to natural lighting - to the native sun.
But if in the evening everything in our apartment shines like a Christmas tree, then melatonin does not start to be produced. This leads to the fact that we do not want to sleep, it takes a long time to fall asleep, and in the morning (when, by the way, many windows are closed with curtains) it is difficult for us to wake up.
Why so? If you have closed windows and natural sunlight does not irritate the retina of the eyes (even through closed eyelids), then melatonin continues to be produced. The brain simply does not receive the signal that it is time to wake up.
What is the way out?
Do not close the curtains at night, and place the bed closer to the window. You will see, you will start to wake up with the first rays of the sun. Often this happens even before the alarm clock rings.
And the coming out of sleep in this case is also smooth and not accompanied by stress. Therefore, nothing threatens your excellent well-being.
By the way, if you want to learn the secrets of healthy sleep and how to learn to fall asleep so that you "fly" to sleep as soon as your head touches the pillow, then follow the link and learn a lot of useful and comprehensive information.
Habit #3: Give your body a drink — and it will respond with gratitude
As a next step, many people brew coffee and drink it on an empty stomach. Coffee in itself is not a bad drink. In moderate doses, it is even useful (no more than 300-400 milliliters per day). But as the first liquid for the body after the night, it is not an option at all.
Why? The fact is that during the night the body loses a lot of fluid. In the morning, all body cells need moisture in order to actively divide and regenerate. Metabolism is generally tied to water. There is no water - the metabolism slows down.
And coffee is an insidious drink. Invigorating, of course, but diuretic. So you woke up, lost a lot of fluid overnight, and then drank a diuretic drink (coffee in our case). Naturally, the body loses even more fluid after this.
Therefore, coffee on an empty stomach will, of course, cheer you up, but it will not add energy, vigor, strength, and a good sense of well-being.
Drink water first. At least a glass of plain, clean water on an empty stomach. It is ideal if you warm the water to your body temperature - then it will be absorbed into the stomach as quickly as possible. Your cells will instantly receive liquid for their vital activity, you will feel invigorated, and coffee will no longer be so harmful.
You can easily drink a glass of water while the coffee is brewing. It's very simple, and you will feel the difference in your well-being immediately.
By the way, water on an empty stomach is also invigorating — the body will wake up very quickly.
Habit No. 4: Well, where would you go without breakfast?
Many people have breakfast with a sandwich, sweet muesli or cereal, or no breakfast at all. This is not useful for the body, as a proper breakfast accelerates the metabolism by another 20% and gives the body the necessary energy and building materials.
But why don't you want to have breakfast? There are usually two reasons for this: lack of habit as such or high-calorie dinner shortly before bedtime.
The fact is that while we sleep, our body is engaged in the construction of cells and tissues. In the morning, his reserves are exhausted, his energy is at a minimum.
If you had dinner very late, the digestion process will take place at night, which will prevent you from getting a full night's sleep, dull the feeling of hunger in the morning, and will not give you energy until at least half the day.
What is the way out?
Eat 4 hours before bedtime. That's all. Then in the morning you will be quite hungry. In addition, the body needs breakfast the most in the first hour after waking up. Give your body food - and you will feel a surge of strength.
However, the food must also be correct.
Nutritionists say that the main criteria for a healthy breakfast are nutrition, lightness, the presence of proteins and complex carbohydrates.
Sugar, pastries, cakes, white bread are fast carbohydrates. Like sweet muesli and cereal. The body consumes energy from them very quickly, and such food does not compensate for the lack of proteins at all. Therefore, after such a breakfast, you want to eat again after a couple of hours.
The way out of the situation is porridge and protein food. Eat oatmeal, buckwheat, wheat porridge together with boiled breast. You can even make a sandwich with butter, hard cheese, fillet and whole grain bread - this is also extremely useful. Muesli is also possible, but not just any muesli, but "healthy" - those with nuts, cereals and without sugar. Pour milk or yogurt over them.
You can also eat boiled eggs with a runny yolk for breakfast, in a bite with whole grain bread. Eggs can be replaced with cheese.
Such a breakfast in the first hour after waking up, as well as after drinking water on an empty stomach, will give you energy thanks to slow carbohydrates, and will fill the lack of proteins. You will feel cheerful and energetic.
Habit #5: Don't forget to recharge
Charging in the morning is usually not only laziness, but also time does not allow. How do most people spend their mornings? Sleep, then jump up, wash, drink coffee and start going through a ton of clothes in the closet to choose what to wear.
Do yourself a favor - prepare clothes and things that will be needed from the evening. You will see how much time you have free for the morning.
But in conditions of lack of time, of course, you simply do not have time to charge. Someone may feel bad if they start squatting in the morning. Someone simply ignores this habit, underestimating it.
But physical activity after waking up is the key to activity and a great mood. Do you know why? First, the body wakes up. Secondly, the blood flows more actively through the veins, carries oxygen and nutrients to all organs and tissues, and the organs begin to grind in ecstasy from this. Thirdly, the load on the muscles stimulates the release of the joy hormone serotonin and the achievement hormone dopamine into the blood.
Therefore, exercise will give you not only health and excellent physical shape, but also a high mood.
What is the way out?
Prepare in the evening and set aside at least 15 minutes for charging. It is not necessary to carry out a full-fledged training and lift dumbbells. It is quite simple to disperse the blood throughout the body, to warm up the muscles.
Remember charging from kindergarten. Wave your hands, tilt your body forward and to the sides, pull your abs, jump, squat, lunge. You can even do some stretching if you want to and sports training.
Such charging is quick, painless, and you will immediately feel a surge of strength. And we are not talking about health benefits.
As you can see, useful morning habits that give you energy are very simple:
Wake up soft and smooth.
Allow the morning light to wake you up.
Drink water on an empty stomach, and only then coffee.
Eat a protein-carbohydrate breakfast within the first hour.
Just 15 minutes to exercise.
If you don't spend your morning checking social networks and mail, but simply take care of yourself with self-love, you will manage all this within an hour at most. There is not much time, but cheerfulness is a wagon and a small cart.
Just try it and see for yourself!
No comments:
Post a Comment