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

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.


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