In the morning, many get up “on the wrong foot”, irritably get ready for work, in a hurry put themselves in order and hastily finish the things recklessly left in the evening. These bad morning habits can significantly complicate our lives and ruin our mood for a long time. Which of them occupy a leading position and how to change the current state of affairs?
Delayed wake up after sleep
How often have you promised yourself that tomorrow I will definitely get up at the first ring of the alarm clock and will not lie in bed until the last? Surely many times, but here you are again and again pushing the time of the call 5–10 minutes later and in the end you are late for work. It is necessary, finally, to understand that it will still not be possible to fully sleep during these short intervals, and such an indulgence only turns the fees for work into chaos and haste. Yes, the sound of an alarm clock interrupting a pleasant dream will not add to your mood, but such a bad habit as a delayed rise in the morning can be overcome. It is enough to go to bed at the same time, leaving 8–10 hours for a full sleep, and then you can easily accustom yourself to get up when you need it.
Habit of jumping out of bed
It often happens that a person abruptly jumps out of bed at the sound of an alarm clock and, without having time to understand what happened, rushes to the bathroom to perform morning procedures. If you tend to interrupt your sleep in this way, it’s time to kick the habit. The thing is that the circulatory system and the vestibular apparatus do not have time to rebuild with a sharp change in body position from horizontal to vertical. As a result, a person’s eyes darken, dizziness appears, and this is fraught with a fall with all the ensuing consequences. Therefore, refuse to get up abruptly, set the alarm clock a couple of minutes earlier so that you have the opportunity to recover, stretch, warm up to increase blood circulation and activate all the functions responsible for movement.
A cup of coffee and a cigarette instead of breakfast
It is with them that some are used to starting their day and consider this the best and most enjoyable way to recharge their batteries. There is no need to even comment on the cigarette. This is one of the most bad habits that does not bring anything good with it either in the morning or at any other time of the day. But a cup of coffee could well be left for breakfast, but only with some kind of snack. “Drinking coffee on an empty stomach in its pure form is unhealthy,” says nutritionist Marina Kopytko. The acids contained in it increase the level of acidity of the stomach, provoking the development of ulcers and gastritis.
Drinking coffee, according to the doctor, should be during an afternoon snack, when there is a change in biorhythms. By this time, the body manages to spend most of the energy received during the day and needs a dose of substances that can improve concentration and memory, increase efficiency and mood.
Dessert for breakfast
Some people think that the perfect breakfast is necessarily something sweet — a bun, a cake or a piece of cake. But dessert as the start of the day is not the best solution, according to nutritionists. Rich in simple carbohydrates, it spikes blood glucose levels, creating an immediate feeling of satiety, but this feeling does not last long. After a short time, he is replaced by hunger, which is often suppressed by another dessert or fast food, as a person simply does not have time to interrupt the work process for a full meal.
If this happens regularly, then there is a high risk of becoming a patient of an endocrinologist and a hostage to a serious illness — diabetes mellitus. But the complete absence of breakfast also does not bring anything good, forcing a person to suppress the hunger that has flared up for dinner than necessary. Foods rich in complex carbohydrates are best to start the day. Milk porridge with dried fruits, muesli with yogurt will energize for a long time, and protein foods will prolong the feeling of satiety, so for breakfast you can choose cottage cheese casserole, cheese with whole grain bread, scrambled eggs.
Hot shower in the morning
A hot shower in the morning, like dessert, also cannot be called a healthy habit. Hot water dries the skin, besides it does not have an invigorating and tonic effect, unlike cool water. It is especially dangerous to wash in hot water during the cold season, when there is a danger of catching a cold and getting sick, going out into the street with a steamed body. Well, if you get to work by your own car, and if you travel by public transport or walk, then it is better to slightly lower the temperature of the water when performing water procedures.
Great physical activity
Strength training right after sleep is the worst thing you can do for your health. Many seek to solve the problem of excess weight in this way, because it is on an empty stomach that there is an increased breakdown of fats and an acceleration of metabolism. In addition, the concentration of growth hormone, which also has a fat-burning effect, reaches its peak in the early morning. But at the same time, one must understand that large physical exertion on an empty stomach requires a significant amount of energy, which the body does not have at this time, by definition. Exercising on an empty stomach is ideal for weight loss, but harmful to the cardiovascular system.
Of course, if you are used to getting up at 5 in the morning, having a leisurely breakfast and going to fitness an hour after eating, then no health problems should arise. The main thing to remember is that the main training complex should be preceded by a warm-up, which will help prepare the joints and muscles for the load and “start” the heart. If you choose to train on an empty stomach for weight correction, then always exercise at a low heart rate. Thirty minutes of morning exercises will be enough to keep yourself in shape.
Watching or reading bad news
The habit of watching the news in the morning, “traveling” on social networks and watching TV has many negative sides. It is one thing when a person gets ready for work and gets acquainted with stock exchange or other news related to the type of his activity, and quite another when he tries to entertain himself in this way. Firstly, among the pleasant TV shows there will always be those that will spoil the mood and make you nervous a lot. Secondly, when reading comments on the Internet, a person does not notice how much food he has already eaten at breakfast, which contributes to weight gain, and he stops keeping track of time, which is fraught with being late for work.
Therefore, it is better to gather in a calm environment, when nothing distracts from important matters and does not interfere with focusing on the main thing. All these tips will help you make the morning really good and set a good tone for the upcoming day.