Ded­i­cat­ed to those who wake up already tired and do not know what cheer­ful­ness and ener­gy are. Life hacks that can change your life!

Why do I feel tired?

If you wake up every morn­ing hop­ing that the day will pass quick­ly and you will be able to sleep again, you are not alone! “Morn­ing fatigue is a com­mon prob­lem,” says MD, fam­i­ly med­i­cine physi­cian Lau­ren Pow­ell. - To solve it, you must first exclude all med­ical caus­es that can give this con­di­tion — for exam­ple, ane­mia, vit­a­min defi­cien­cy and thy­roid dis­ease. And then, when the med­ical pre­req­ui­sites are exclud­ed, take advan­tage of use­ful tips.

Luck­i­ly, you don’t have to buy fan­cy sup­ple­ments and super ener­gy drinks to feel bet­ter. The secret to morn­ing vivac­i­ty and activ­i­ty is in sim­ple actions.

How to get energized?

1. Do not click on “repeat”

1. Do not click on

Where does your morn­ing start? Prob­a­bly from the annoy­ing trill of the alarm clock. How many times do you have to wake up? Exact­ly as much as you pro­long your tor­ment by press­ing replay. At the same time, obser­va­tions show that frag­ment­ed sleep wors­ens well-being and gives a feel­ing of fatigue.

Try to put into prac­tice the the­o­ry of the 90-minute sleep cycle. Many experts con­vince that it works! To do this, you need to set two alarms — one at the time of awak­en­ing, and the sec­ond — 90 min­utes ear­li­er. The key is that the 90 min­utes you sleep between alarms is a full sleep cycle, which means you wake up refreshed and active.

Did you know?

More than 46% of peo­ple hit snooze more than once before get­ting out of bed.

2. Find a source faster

Fatigue is a clas­sic symp­tom of dehy­dra­tion. At the same time, even small per­cent­ages of water loss can cause mood swings, a feel­ing of drowsi­ness, and even a break­down.

Let a glass of water fill your body with “life-giv­ing mois­ture” before you get out of bed. Keep water on your bed­side table!

3. Stretch!

3. Stretch!

Did you know that there is a sci­en­tif­ic rea­son why it is so good to stretch in the morn­ing? It turns out that at night, dur­ing REM sleep, a person’s mus­cles lit­er­al­ly “freeze”, tem­porar­i­ly los­ing their tone, and in the morn­ing, when we stretch, endor­phins, the joy hor­mones, are released in the body.

There­fore, a good stretch in the morn­ing is a great way to cheer up and recharge your good mood. What’s more, it doesn’t take much of your time!

4. Feel the “sabers” of cold water

In one famous chil­dren’s poem, the author com­pared rain­drops to “sharp sabers”. And indeed, noth­ing is more invig­o­rat­ing than a cold show­er that sud­den­ly poured from the sky. Make one for your­self at home!

Study pub­lished in the jour­nal PLOS ONE in Sep­tem­ber 2016, showed that those who reg­u­lar­ly take cold show­ers are less like­ly to take sick leave from work. And it is not sur­pris­ing, besides the fact that it tem­pers per­fect­ly, it also sets you up for a work­ing mood.

By the way!

Accord­ing to a British study, women spend an aver­age of 39 sec­onds more in the show­er than men.

5. Cook a delicious (and highly desirable) breakfast

While nutri­tion experts argue about which of the three main meals is the most impor­tant, research has shown the main thing: we can­not live with­out break­fast! Its absence has a bad effect on ener­gy lev­els dur­ing the day and makes it dif­fi­cult to con­cen­trate. Such results were demon­strat­ed by a 2014 sci­en­tif­ic exper­i­ment with the par­tic­i­pa­tion of stu­dents.

The per­fect break­fast for a pro­duc­tive day includes lean pro­tein, whole grains, nuts, and fruits. A clas­sic exam­ple is oat­meal with berries and a serv­ing of Greek yogurt.

6. Hide Dessert Before Dinner

6. Hide Dessert Before Dinner

Sug­ary foods such as instant cere­als, baked goods and mues­li, as well as sweet­ened drinks, cause a spike in blood glu­cose lev­els, which first gives you a boost of ener­gy and then a sharp drop. These are the “swings” that make us feel tired all day.

On a note!

Six-year-olds who go to school after break­fast do bet­ter than those who skip the morn­ing meal.

7. Try matcha tea

This exquis­ite drink has amaz­ing prop­er­ties. “Like green tea, it con­tains L‑theanine, a sub­stance that pro­motes sus­tain­able ener­gy pro­duc­tion and also increas­es con­cen­tra­tion, which makes it much eas­i­er to com­plete work tasks,” says the nutri­tion­ist. Jen­ny Burke.

8. Drink coffee from a small cup.

And prefer­ably only once a day. Although cof­fee has many health ben­e­fits, drink­ing too much of it leads to a break­down.

You should also be care­ful with caf­feinat­ed drinks. One 2012 study pub­lished in the jour­nal Inno­va­tions in Clin­i­cal Neu­ro­scienceit turned out that the use of ener­gy drinks con­tributes to increased fatigue the next day.

Did you know?

About 17 bil­lion cups of cof­fee are drunk every day in the world, and 65% of this num­ber are con­sumed dur­ing break­fast.

9. Get out in the sun

9. Get out in the sun

The sun’s rays increase the pro­duc­tion of sero­tonin in the body, which brings a good mood and cheer­ful­ness. In addi­tion, peo­ple who spend time in nature feel more ener­getic, stud­ies from experts from Uni­ver­si­ty of Rochester.

So take a cou­ple of min­utes in the morn­ing to bask in the sun and breathe in clean, fresh air.

10. Get rid of stress

Not the ran­dom, momen­tary one we deal with every day when we for­get our car keys or are late for a meet­ing. But a lin­ger­ing, deep one that pre­vents you from liv­ing hap­pi­ly and wak­ing up joy­ful­ly in the morn­ing.

Maybe it’s time to change jobs, find an inspir­ing new hob­by, enroll in excit­ing cours­es, or redec­o­rate your home? Find a prob­lem that gnaws at you dai­ly and try to solve it. In the mean­time, try med­i­ta­tion!

On a note!

Amer­i­can philoso­pher Hen­ry David Thore­au believed that one can judge a per­son­’s health by look­ing at how he rejoic­es in the morn­ing and spring.

11. Play with essential oils

Use your sense of smell to cre­ate a pro­duc­tive envi­ron­ment and feel bet­ter. “Smell the essen­tial oil of mint or grape­fruit! These esters have proven effec­tive in com­bat­ing morn­ing fatigue and headaches,” says MD Eliz­a­beth Trat­tner.

12. Listen to music

12. Listen to music

Accord­ing to numer­ous stud­ies, lis­ten­ing to upbeat tracks improves mood, helps fight fatigue, and even increas­es pro­duc­tiv­i­ty,” says life coach Jaime Pfef­fer.

Cre­ate for your­self your own col­lec­tion of tracks that will charge you in the morn­ing!

Expert com­ment

Sarah Garon, nutri­tion­ist, med­ical jour­nal­ist

If you find it dif­fi­cult to wake up in the morn­ing, pay atten­tion to what is pre­vent­ing you from falling asleep and get­ting qual­i­ty hours of sleep at night! Try:

  • Turn off gad­gets an hour before bed.
  • Go to bed at the same time every night.
  • Cre­ate com­fort­able con­di­tions for falling asleep and wak­ing up.
  • Wake up at the same hours, both on week­days and on week­ends.

If sim­ple advice does not help to over­come fatigue, con­sult a doc­tor. Per­haps its cause is depres­sion or oth­er dis­eases that require pro­fes­sion­al atten­tion.

От Yraa

Добавить комментарий