How can you make waking up early easier. What are the best strategies for becoming a morning person. Why is understanding your circadian rhythm crucial for better sleep. How does planning your evenings impact your mornings. What role does motivation play in improving your wake-up routine.

Understanding Your Body’s Internal Clock

Our bodies operate on a 24-hour cycle known as the circadian rhythm, which plays a crucial role in regulating our sleep-wake patterns. This internal clock, located in the brain, is influenced by environmental cues such as light and darkness. When light diminishes, our brain produces melatonin, a hormone that induces sleepiness. Conversely, exposure to light in the morning helps suppress melatonin production, signaling to our body that it’s time to wake up.

Understanding and working with your circadian rhythm can significantly improve your ability to wake up early and feel refreshed. But how exactly does this internal clock function?

• The master clock in the brain produces and regulates circadian rhythms
• Environmental signals, especially light, affect these rhythms
• Circadian rhythms influence sleep-wake cycles, hormone levels, metabolism, and body temperature
• Irregular rhythms have been linked to various health conditions, including obesity, diabetes, and depression

The Importance of Sleep Schedule Consistency

Establishing a consistent sleep schedule is paramount for aligning your body’s internal clock with your desired wake-up time. By maintaining regularity in your sleep patterns, you can train your body to naturally wake up at the desired time, even without an alarm.

How can you create and stick to a consistent sleep schedule?

1. Set a fixed bedtime and wake-up time, even on weekends
2. Create a relaxing pre-bed routine to signal to your body that it’s time to wind down
3. Avoid screens and bright lights at least an hour before bedtime
4. Ensure your sleeping environment is conducive to rest – dark, quiet, and cool

Optimizing Your Evening Routine for Better Mornings

Your morning actually begins the night before. By optimizing your evening routine, you can set yourself up for a smoother, more efficient morning. This preparation can help reduce stress and allow you to wake up feeling more relaxed and ready to face the day.

What steps can you take in the evening to improve your mornings?

• Prepare your outfit for the next day
• Pack your bag or briefcase
• Plan and prep your breakfast and lunch
• Review your schedule for the following day
• Set out any items you’ll need in the morning (keys, wallet, etc.)

The Role of Motivation in Early Rising

Waking up early consistently requires more than just setting an alarm – it demands motivation. Understanding your personal reasons for wanting to rise early can provide the necessary drive to stick to your new routine, even when it feels challenging.

How can you harness motivation to become an early riser?

1. Identify your ‘why’ – the specific reasons you want to wake up earlier
2. Visualize the benefits of your new morning routine
3. Set achievable goals for your morning time
4. Track your progress and celebrate small wins
5. Share your goals with others for accountability

Strategies for Streamlining Your Morning Routine

A streamlined morning routine can help you make the most of your early wake-up time. By eliminating unnecessary tasks and optimizing essential ones, you can reduce stress and create more time for activities that matter to you.

How can you make your mornings more efficient?

• Prioritize your morning activities
• Automate where possible (e.g., programmable coffee makers)
• Group similar tasks together
• Eliminate time-wasters (like checking social media)
• Consider shower caps vs claw clips to save time on hair care

The Impact of Light Exposure on Waking Up

Light plays a crucial role in regulating our circadian rhythms and can be a powerful tool in helping us wake up more easily. Exposure to natural light or bright artificial light in the morning can help suppress melatonin production and increase alertness.

How can you use light to your advantage when waking up?

1. Open curtains or blinds as soon as you wake up
2. Use a sunrise alarm clock that gradually increases light before your wake-up time
3. Take a short walk outside soon after waking
4. If natural light is limited, consider using a light therapy lamp
5. Avoid blue light from screens in the evening to maintain your natural rhythm

Nutritional Strategies for Better Sleep and Easier Mornings

What you eat and drink can significantly impact your sleep quality and, consequently, how easily you wake up in the morning. Certain foods and beverages can promote better sleep, while others may disrupt it.

Which dietary habits can improve your sleep and make waking up easier?

• Avoid caffeine in the afternoon and evening
• Limit alcohol consumption, especially close to bedtime
• Eat a balanced dinner that includes complex carbohydrates and lean proteins
• Consider a light, sleep-promoting snack before bed (e.g., banana with almond butter)
• Stay hydrated throughout the day, but reduce fluid intake close to bedtime

Foods That Promote Better Sleep

Certain foods contain nutrients that can help improve sleep quality. Incorporating these into your diet may lead to more restful nights and easier mornings.

• Tart cherries (natural source of melatonin)
• Kiwi fruit (high in serotonin)
• Fatty fish (rich in vitamin D and omega-3 fatty acids)
• Nuts, especially almonds and walnuts (contain melatonin and magnesium)
• Chamomile tea (contains apigenin, which promotes sleepiness)

The Role of Exercise in Improving Sleep and Wake-Up Routines

Regular exercise can significantly improve sleep quality and make waking up easier. Physical activity helps regulate your body’s circadian rhythm, reduces stress, and promotes deeper, more restorative sleep.

How can you incorporate exercise into your routine to improve sleep and wake-up habits?

1. Aim for at least 30 minutes of moderate exercise most days of the week
2. Try to exercise earlier in the day, as evening workouts may interfere with sleep for some people
3. Incorporate a mix of cardio and strength training for optimal benefits
4. Consider gentle, relaxing exercises like yoga or stretching in the evening
5. Use morning workouts as motivation to get out of bed early

The Benefits of Morning Exercise

While any exercise is beneficial, morning workouts can offer specific advantages for those looking to establish a consistent wake-up routine.

• Boosts energy and alertness for the day ahead
• Increases metabolism and aids in weight management
• Promotes better sleep at night
• Provides a sense of accomplishment early in the day
• Can be a powerful motivator for waking up early

Technology and Tools for Better Sleep and Waking Up

In our digital age, various technologies and tools can assist in improving sleep quality and making the wake-up process smoother. From sleep tracking apps to smart alarm clocks, these innovations can provide valuable insights and practical solutions.

Which technological aids can help you sleep better and wake up easier?

1. Sleep tracking apps and wearables
2. Smart alarm clocks that monitor sleep cycles
3. White noise machines or apps
4. Blue light filtering apps for devices
5. Smart home systems for automating lights and temperature

The Pros and Cons of Sleep Tracking Technology

While sleep tracking technology can provide valuable insights, it’s important to consider both its benefits and potential drawbacks.

Pros:

• Provides data on sleep patterns and quality
• Can help identify sleep disturbances
• May motivate better sleep habits

Cons:

• May increase anxiety about sleep in some individuals
• Data may not always be accurate
• Can potentially disrupt sleep if checking device during the night

Addressing Common Sleep Disruptors

Various factors can disrupt sleep and make waking up more difficult. Identifying and addressing these common sleep disruptors can significantly improve your sleep quality and morning routine.

What are some common sleep disruptors and how can you address them?

• Stress and anxiety: Practice relaxation techniques like deep breathing or meditation
• Noise: Use earplugs or a white noise machine
• Temperature: Keep your bedroom cool, ideally between 60-67°F (15-19°C)
• Light pollution: Use blackout curtains or an eye mask
• Uncomfortable bedding: Invest in a supportive mattress and pillows

The Impact of Shift Work on Sleep Patterns

Shift work can significantly disrupt natural sleep-wake cycles, making it challenging to maintain a consistent routine. However, there are strategies to mitigate these effects.

1. Maintain a consistent sleep schedule, even on days off
2. Create a dark, quiet sleep environment, regardless of the time of day
3. Use light therapy to help reset your circadian rhythm
4. Consider melatonin supplements under medical supervision
5. Prioritize sleep and avoid overtime when possible

The Psychology of Becoming a Morning Person

Becoming a morning person isn’t just about changing your alarm settings – it’s a psychological shift that requires patience and persistence. Understanding the mental aspects of this change can help you overcome resistance and establish lasting habits.

How can you mentally prepare yourself to become a morning person?

• Reframe your perspective on mornings
• Practice positive self-talk about waking up early
• Visualize your ideal morning routine
• Set realistic expectations and be patient with yourself
• Celebrate small victories in your journey to becoming an early riser

Overcoming the ‘Night Owl’ Mindset

Many people identify as ‘night owls,’ believing they’re naturally more productive in the evening. While there are genetic factors that influence our sleep-wake preferences, it’s possible to shift your internal clock with consistent effort.

1. Gradually adjust your sleep schedule by 15-minute increments
2. Create a compelling reason to wake up early
3. Establish a rewarding morning routine
4. Expose yourself to bright light upon waking
5. Avoid naps, especially in the late afternoon or evening

Transforming your wake-up routine is a journey that requires patience, consistency, and self-compassion. By understanding your body’s internal clock, optimizing your sleep environment, and implementing these strategies, you can gradually become an early riser and enjoy the benefits of productive, stress-free mornings. Remember, what works best may vary from person to person, so don’t be afraid to experiment and find the techniques that suit you best. With time and persistence, you can reprogram your body and mind to embrace the early hours of the day, setting a positive tone for increased productivity and well-being.

11 Tricks for Waking Up Early in the Morning

If “rise and shine” in your life is more like “hit snooze and whine,” try these ideas for making friends with your alarm clock.

By Madeline R. Vann, MPHMedically Reviewed by Justin Laube, MD

Reviewed: November 27, 2017

Medically Reviewed

When ‘Rise and Shine’ Is Easier Said Than Done

Andrey Pavlov/Stocksy

Lots of people set the alarm with the best of intentions, knowing that’s the time they need to get up to meet the day’s demands. But then the alarm clock seems to ring way before they’re ready to rise, so they’re hitting snooze and, eventually, running late. Something’s got to give.

The key lies inside your body. “An important factor in being able to wake up easily at the desired time in the morning is the timing of one’s circadian rhythm, or ‘body clock,'” says sleep researcher Leon C. Lack, PhD, professor emeritus in the school of psychology at Flinders University in Adelaide, Australia. Much of what you need to do to wake up on time starts by planning your sleep schedule the day and the evening before — and by making your mornings count.

How do our internal clocks work, and how much can we control them? According to the National Institutes of General Medical Sciences (NIGMS), the body’s master clock, located in the brain, produces and regulates our circadian rhythms, which help determine sleep patterns over the course of a 24 hour period. Environmental signals, such as daylight and darkness, affect circadian rhythms, too. When incoming light hits the optic nerves, information is passed along from the eyes to the brain. When there is little or no light — at night — your clock tells the brain to make more melatonin, a hormone which makes you sleepy.

Our sleep-wake cycles, hormone levels, metabolism, and body temperature are all affected by our circadian rhythms, notes the National Institute of Neurological Disorders and Stroke. When your rhythm is off, you may be at risk for more than just a few groggy days you drag yourself through. Irregular rhythms, the NIGMS notes, have been linked to chronic health conditions, such as obesity, diabetes, depression, bipolar disorder, and seasonal affective disorder.

But there are ways to recalibrate your system to get the sleep you need and wake up feeling refreshed and ready for the day ahead. Physiological and psychological factors come into play, and it’s not always easy to get a good night’s rest or adhere to a schedule so that you consistently go to sleep and get up around the same time each day.

If you’re not a morning person, and you find yourself struggling at the start of your day, try these tips and strategies to get going.

Know Why You Want to Improve Your Wake-Up Routine

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Michelle Segar, PhD, a healthy-living expert and motivation scientist at the University of Michigan in Ann Arbor, says that to make any change in your life stick, including waking up on time, you need to clearly define why it’s important to you.

What’s your motivation? Do you want to get up in time to have breakfast with your family, get in some exercise, or just have a few moments of reflection to be better prepared for your day? Maybe you’re just tired of the stress of running late every morning.

Once you crystallize your reasons, take a second step and tell your family or roommates about the change you want to make. Accountability helps as much as an alarm clock.

Streamline Your Mornings to Gain Time

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Now that you’re clear about what you want to do when you wake up and what it takes to get more sleep, consider trimming down your morning activities. This could let you set the alarm clock for a few minutes (or more) later.

If you’ve decided you want time to have breakfast with your family, save some time the night before by setting out clothes, shoes, and bags. Are you spending 15 minutes in line at the café to get coffee? That’s a quarter-hour more you could be sleeping by buying a coffee maker with a timer — another wake-me-up device that will also brew your favorite hot drink on your schedule.

Get to Know Your Internal Body Clock Better

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If you’ve been riding the sleep deprivation roller coaster for a while, you might not even know how much sleep your body naturally would want if you weren’t staying up late and slapping around the alarm clock in the morning.

Dr. Lack explains that, in general, your body makes changes in anticipation of your going to sleep, such as dropping in temperature and heart rate and secreting melatonin into your bloodstream one to two hours before your regular bedtime. This get-some-sleep cycle peaks at about 3 or 4 a.m., and then your body starts a gradual morning waking-up process.

One way to figure out what might work best for you is to set a consistent bedtime that starts about eight hours before your alarm is going to go off. Stick to that for several weeks (including weekends) to get a feeling for how well your body responds. Lack notes that some people are naturally night owls and will still find it hard to go to bed early (at least what’s early for them), even if they have to wake up early as well.

Try a Melatonin Supplement to Get Back on Track

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Your body naturally makes melatonin to stimulate your sleep, but you can also take a melatonin supplement to help reorient your body clock. Try the lowest possible dose to start — 0.5 to 5 milligrams is common — five to six hours before bedtime for a few days. Lack says that, “after several nights, this should result in an earlier timed body clock, earlier sleep onset, and earlier, easier awakening in the morning.”

Melatonin doesn’t work well for all of sleep disorders, and can even result in drowsiness the next day for some people. It’s always a good idea to talk with your healthcare provider before taking supplements because of possible side effects and interactions with other medication you may be taking. People with autoimmune disorders or diabetes, and those taking birth control pills, blood thinners, sedatives, or some kinds of blood pressure medication, should not take melatonin without first discussing it with a healthcare professional.

Power Down Your Devices and Turn Off the TV Before Bedtime

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Part of getting up on time is getting enough sleep the night before. And getting ready for bed is a process of winding down. Segar warns that spending time in front of screens — whether TV, laptop, or phone — right up until bedtime doesn’t lead to restful sleep. Use the alarm clock in your favorite gadget to set a reminder to turn everything off at least an hour before you turn in — no excuses.

Get Bright Light First Thing in the Morning

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Sitting in front of the bright lights of your flat-screen TV before bedtime can make it hard to go to sleep, but bright light for an hour or two once you wake up can help set your body clock to accept your wake-up time. “This can be from sunlight, especially in summer, or artificial bright light if it’s cold, dark, and rainy outside,” says Lack, who is part of a research and development team that has developed bright light devices for this purpose. If your schedule allows it, a walk in the morning sun or a restful breakfast on the patio would be good for both your mood and better sleep.

Reorganize to Lighten Your Evening Schedule

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To figure out what’s interfering with your sleep and therefore your waking up, look at your day and how you spend your evenings. You might have to reorganize some of your activities. For example, even if the only time you can get to the gym is after dinner, this time slot can result in poor sleep. Segar suggests finding another time to work out earlier in the day.

According to a National Sleep Foundation survey, about 12 percent of adults believe their work schedule makes it impossible to get enough sleep. If you’re overburdened on the job and constantly work late into the evening, try to find ways to share the load with a partner or colleague.

Get an Evaluation to See What’s Affecting Your Sleep

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Sleep disorders, such as obstructive sleep apnea, or health issues, such as allergies or depression, could be leaving you with poor quality sleep. No matter how hard you try to get to bed on time and wake up on time, you’ll still be tired in the morning and sleepy during the day.

For sleep apnea, your sleep partner may note snoring or gasping for air, or you may have a morning headache. Talk to your doctor about testing to find out if you have an underlying condition that’s making sleep difficult.

Make Hitting ‘Snooze’ More of a Challenge

Now that you’ve identified the obstacles to going to sleep on time, it’s time to create some obstacles to staying in bed. If your alarm is right next to your bed and the big “snooze” button is easy to reach without raising your head off the pillow, you’re probably going to try to sleep in longer. Put your alarm clock at the other end of your bedroom so that you’re forced to get up to turn it off.

Also consider setting a second alarm — far away — if you’re having a lot of difficulty getting up. When you’re trying to reset your sleep and wake times, you might also ask family members or roommates to help you get up until you’re in sync.

Stick to Your Sleep and Wake Schedule on Weekends

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If you’re running on empty by the time Friday night rolls around, sleeping in on Saturday could sound like heaven. But compensating on the weekends actually feeds into your sleepiness the following week because it interrupts your natural body clock, which doesn’t have a weekend setting.

Whatever your set bedtime and wake time are for the weekday, you’ll have to stick to them on the weekends, too. According to research published in the journal Chronobiology International, a consistent bedtime on the weekends seems to lead to better sleep and easier waking during the week. Plus, you get to spend that weekend morning time any way you’d like.

Keep a Sleep Log and Evaluate It Weekly

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Keep track of all the better sleep efforts you’re making and write down how you feel, suggests Segar. Do you have more energy? A peppier mood? Are you more patient with your family? Are you still sleepy or hitting that alarm clock snooze button?

After you’ve tried a new strategy or two for a week, take a look at your journal. If the steps you’re taking are working, keep them up. If not, take another look at the obstacles and consider other strategies you could try. Segar advises going through this weekly experiment-and-evaluate cycle for 6 to 12 weeks. “Don’t expect perfection,” she says. “That’s another setup for failure. Instead, be self-compassionate as you learn how to make this important lifestyle change.”

Tips to Make the Morning Easier

Medically Reviewed by Sabrina Felson, MD on January 23, 2022

Good news for night owls, and anyone else who doesn’t bound out of bed when the sun comes up: You can learn to love your mornings. Even small changes to your routines can boost your mood and energy. Little tweaks can help you get the shut-eye you need, too. When you’re well-rested, it’s not a struggle to get up.

Let’s face it: Unless you have another hour or 2 to sleep, hitting the snooze button won’t really help you feel less tired. But there’s another reason to get up when you first hear that annoying beep. When you get up and go to bed at the same time every day, you’ll keep your body’s internal clock in sync. That makes you more alert in the morning, and sleepy when it’s time to call it a night. 

As soon as you wake, open the curtains or blinds. Or step outside. Natural light gets your brain going and keeps your body clock on track. If it’s gloomy out, turn on the lights. A light-up alarm clock can help. And it may be less jarring than a noisy alarm. If you struggle with a.m. brain fog or have seasonal affective disorder or depression, try a light box (or sunlamp). It can lift your mood and help you feel more awake. 

To curb your urge to stay under the covers, plan something to look forward to each morning. You could read your favorite web site over a tasty breakfast, or go for a walk in a scenic park. Anything that excites you or brings you pleasure helps to rouse your brain and makes you less sleepy.

Just make sure your java’s the caffeinated kind. Caffeine pumps up brain chemicals like serotonin and dopamine. They boost your mood, spike your energy levels, and help you focus. (Regular coffee drinkers are also less likely to get the blues than those who rarely or never sip the strong stuff.) Not a fan? Opt for a cup of black or green tea. They have caffeine plus other healthy compounds. 

Jumping jacks or a brisk walk can get your blood pumping and rev up your nervous system. You’ll feel more alert in the moment — and hours later, too. If you work out first thing, you’ll fall asleep more easily than if you do it later on. At least try for several hours before bedtime. Any later and you may find it hard to nod off. Or do yoga — it’s proven to ease insomnia.

No appetite? Try to have a small morning meal anyway. Even a light bite, like an egg with a piece of whole-grain toast or a cup of yogurt with berries, gives your body the energy it needs to get going. Breakfast helps you focus, too. It may even keep your body clock on track. That’ll make your morning feel more like morning and less like the middle of the night.

Bright lights at night can reduce your melatonin levels (that’s a hormone that helps you feel sleepy). And it isn’t just overhead bulbs that can have you counting sheep. The glow of cell phones, computers, and TVs also slows melatonin production. The fix: Dim the lights in your home, and turn off all screens and tech tools at least an hour before you plan to hit the hay.

Yes, alcohol makes you feel sleepy. But it makes it harder to stay asleep and can make you feel groggy in the morning, too. If you do hit the hooch, stick to one drink and have it with dinner, or at least 2 to 3 hours before bedtime. 

This hormone helps your system get ready for sleep. It plays a role in keeping your body clock in check, too. If you have trouble dozing off or you’re off-schedule because of travel or a new routine, a melatonin supplement may help. Stick to a small dose (0.3-1 milligrams) taken an hour before bed. And always talk to your doctor before taking any new medication. 

A relaxing evening helps you fall asleep. Avoid stressors like email and tough talks with family members at least an hour before bed. To get in the mood for slumber, you can meditate, stretch, take a warm shower or bath, or read a book in a low-lit room. If you get at least 7 hours a night but you’re still worn out, see the doctor. A health problem or a sleep disorder like sleep apnea may be to blame.

IMAGES PROVIDED BY:

1) Getty Images

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11) Getty Images

SOURCES:

Carl W. Bazil, MD, PhD, director, division of epilepsy and sleep, department of neurology, Columbia University.

Harvard Medical School Division of Sleep Medicine: “Adopt Good Sleep Habits,” “Twelve Tips to Improve Your Sleep,” “External Factors That Influence Sleep.”

Golden, R.N. American Journal of Psychiatry, April 2005.

Pamela Peeke, MD, assistant professor of medicine, University of Maryland.

Lara, D.R. Journal of Alzheimer’s Disease, 2010.

Tufts Journal: “Why Does Caffeine Give You Energy?”

University of Delaware: “Effects of Caffeine.”

Harvard T.H. Chan School of Public Health: “Other Healthy Beverage Options.”

Gardner, E.J. European Journal of Clinical Nutrition, January 2007.

Hubbling, A.BMC Complementary and Alternative Medicine, February 2014.

Tworoger, S. Sleep, 2003.

Johns Hopkins Bloomberg School of Public Health: “Breakfast.”

Harvard Health Publications: “Blue Light Has a Dark Side.”

The Sleep Foundation: “Melatonin and Sleep.”

© 2022 WebMD, LLC. All rights reserved. View privacy policy and trust info

what useful morning habits to start your day with

This is not just a saying, but a completely fair remark with a deep meaning. Indeed, our daily productivity largely depends on what we do in the morning.
If you develop a few right habits, then waking up will be a joy. At the same time, throughout the day you will be filled with energy and vitality.

Why is it important to start your day right?

Difficulty waking up, setting the alarm “another 10 minutes” forward, jumping out of bed suddenly with
realizing that you are late, quickly packing and leaving the house – a familiar situation, isn’t it? After such a rise
throughout the rest of the day, a person feels a breakdown, his productivity noticeably decreases. Outcome – part
scheduled cases remain unresolved. Because of this, there is a feeling of dissatisfaction with oneself, a person
becomes irritable.

However, another scenario is also possible – you wake up early in a good mood, slowly perform your usual
morning rituals, have a tasty and satisfying breakfast, after which you get down to business with a bright head. Already by lunchtime
You will be pleasantly surprised to find that most of the planned has been completed. Remaining free time
myself.

There is only one conclusion – if you want your day to be as productive as possible, and you to be full of strength and energy,
it is important to properly organize your morning. Here you can not do without a well-defined regime and a set of
a few simple rituals that should become a habit.

9 rules for a perfect morning

Everyone has their own idea of ​​the perfect start to the day. For some it is to see the ocean outside the window,
then still soak up in a soft bed, not hurrying anywhere. For others, get up on time and calmly get ready.
without haste or delay.

In any case, the question is always relevant – how to start a good morning. There are some simple guidelines
which will help you “enter” the day correctly and make it as productive as possible.

early rise

Probably many of you have already noticed that waking up early you can do a lot of things.
At this time, there is a special energy and a surge of vitality.

It has been proven that for a full restoration of the body, a person needs to sleep at least 8-9 hours a day.
At the same time, the most favorable time for the morning rise is considered to be 5-6 in the morning.
It is at this time that the body begins to actively prepare for an early awakening:
metabolism and blood circulation are accelerated, body temperature rises.

A few simple tips to help develop the habit of getting up early:

1. Changeover to the new regimen should be smooth – if you always get up at 10 am, then you don’t need to immediately
   try to wake up at 4. It is better to do this gradually, reducing sleep time by 10-15 minutes daily.
2. In order for the body to have time to recover, it is also important to go to bed on time. Try to fall asleep no later than
   21:00-22:00, then it will be much easier to get up in the morning.
3. Create all the necessary conditions for maximum relaxation during sleep: take a hot shower in the evening or
   bath, ventilate the room, try not to overeat, if possible, completely protect yourself from any negative
   information (news, world events, forecasts, etc. ).

Glass of water on an empty stomach

Many doctors and nutritionists agree that the first thing to do in the morning
it is a must to drink a glass of warm water on an empty stomach. Optionally, you can add a slice of lemon or a circle to it.
cucumber.

What are the benefits of this morning ritual:

• water helps to remove toxins from the body,
• there is an acceleration of metabolism, which helps to get rid of excess weight faster,
• improve the functioning of the digestive tract by stimulating the production of gastric enzymes and peristalsis
  intestines,
• strengthening the body’s defenses against various infections and pathogenic bacteria,
• daily consumption of pure water on an empty stomach is an excellent prevention of the development of diseases of the urinary system,
• improves skin condition (becomes more elastic, cleared of acne and rashes).

Easy charging

Morning exercises help to cheer up and tone up.
This can be a set of simple exercises with 2-3 sets, classic stretching or jogging near
Houses. What to choose for yourself is up to you.

Morning is considered the ideal time to exercise in the gym.
Firstly, in the morning it is much easier to force yourself to go to the gym than in the evening after work/study.
Secondly, such classes are much more productive. Thirdly, during the rest of the day you will
feel an incredible surge of strength and energy

Ventilate the room

Special attention should be paid to the microclimate in the room. As a rule, the windows in the room are closed at night. This
leads to an increase in the concentration of carbon dioxide.

Bottom line – a feeling of fatigue and weakness is felt even after a recent awakening, and sometimes a headache appears.
pain.

Make it a rule to start the morning well by airing the room.
But even here there are often
problems:

• it gets chilly in the room in winter,
• in hot weather, dust, dirt and soot penetrate through an open window, which safely settle on the windowsill and
  other surfaces
• there is a risk of plant pollen entering the room. Because of this, allergy sufferers exacerbate seasonal hay fever.

What to do in this case? The solution to the problem will be the purchase of a Tion 4S breather. This is smart ventilation.
with air purification.

Thanks to this device, you can create round-the-clock gentle ventilation in the room. At the same time, incoming flows
air is cleaned with special filters.

In case of frost, the breather has a special option – air heating to a comfortable temperature.

Cold and hot shower

To finally wake up, start taking a contrast shower in the morning. It is especially effective after sports.
The whole body will feel light and weightless.

Useful properties of the morning contrast shower:

• helps to quickly cheer up and get in the mood for work,
• improves the quality of the skin, it becomes more elastic and firm,
• helps to strengthen the immune system,
• increases the elasticity of blood vessels, which reduces the risk of blood clots,
• alternating flows of cold and hot water also affects the work of the heart. Such manipulations
  act as training loads.

Proper breakfast

Many of us are accustomed to leaving the house with an empty stomach. Maximum – a small cup of coffee with something sweet.
However, this is a very gross mistake that affects the quality of life in general.

A healthy, balanced breakfast is essential for a productive working day.

From a medical point of view, the need for a hearty breakfast can be explained as follows:

• helps to quickly increase blood glucose levels to normal levels after sleep. It makes up for the lost
  energy reserves,
• restores glycogen levels in muscles and liver, which affects performance during the day,
• provides a person with the necessary amount of carbohydrates. The result is high physical activity and endurance,
• helps reduce blood cortisol (a hormone that causes stress),
• a hearty breakfast will relieve hunger until the very dinner. This is especially useful for losing weight – it will not
  the need for frequent snacks.

morning rituals

You should also make a few habits for yourself that will allow you to cheer up in the morning and tune in to
working mode.
What are the options here:

• doing morning meditations will allow you to calm down, become more organized,
• pronunciation of affirmations (programming yourself for a positive result, successful achievement of the intended
  goals and objectives),
• morning yoga classes will help put your thoughts in order (this is a complex of spiritual, physical and mental
  practitioner),
• reading a few pages of a book (this could be psychology, fiction, or any other books on
  taste).

Many of us are used to starting our mornings by checking social media.
This clogs your head with unnecessary information, making it difficult to properly tune in to the upcoming day.
In addition, browsing the news feed or social networks takes a lot of time. Surely you have often caught yourself
on the fact that they just wanted to go online for a couple of minutes, but in fact they sat there for at least an hour.

Making a plan for the day

Another very useful habit for becoming more organized and disciplined is writing
a detailed agenda for the day ahead.

Make a list of things you need to get done and set aside a specific amount of time for each task.

Such a plan can be drawn up in the evening or written in the morning. As you complete tasks, cross them off your list.

Getting Started

After completing all the morning rituals, it’s time to go about your daily business.
Here you can also give
some useful tips:

• do the most difficult tasks first, then the secondary tasks will be given easier and faster,
• when planning your working day, listen to your “inner clock”. For example, for mental work
  the most favorable time is from 9:00 to 12:00 in the afternoon. During this period, there is a peak of brain activity, and hence
  the result will be better.

What NOT to do in the morning: 5 bad habits

We have already figured out what to do in the morning. However, there are some actions that are better on the contrary.
refuse.

Bad habits in the morning:

1. Waking up to an annoying alarm signal – perhaps it will allow you to quickly wake up, but the mood
   will be corrupted. It is better to install a prettier, but at the same time invigorating melody.
2. A cup of strong coffee on an empty stomach – it will invigorate, but in return you will get heartburn and irritation of the stomach lining.
   This aromatic drink is best to drink after a hearty breakfast.
3. Quick packing for work – constant haste over time leads to irritability and development
   aggression. That is why it is important to wake up early in order to comfortably pack up and leave in a good mood.
   Houses.
4. Immediately after waking up, plunge into current problems and failures – first let your body wake up and
   recover from sleep. An optimistic attitude will allow you to find the right solution.
5. Leaving the house with an empty stomach – every morning you must have breakfast. Light snack here
   fit. You need a complete meal, rich in all the necessary nutrients. This will allow you to stay
   productive and not thinking about food until lunch.

Remember – do not try to take on too many tasks at once, dramatically changing your usual way of life.
Overestimating your real capabilities in the near future can lead to moral exhaustion and burnout.
Therefore, it is important to know the measure in everything!

10 morning rituals for a productive start to the day

Productivity

November 23, 2020

On average, a person wakes up 25,000 times in a lifetime. Use these opportunities correctly.

You can not only read this article, but also listen to it. If it’s more convenient for you, turn on the podcast.

Every morning is a clean slate. This is an opportunity to change one day for the better. And our life is made up of such days. If you want to achieve your goals, ask yourself the question: what do you do after waking up and how do you feel?

1. Don’t reset the alarm clock

We used to hate the sounds of the alarm clock, so we press the reset button or pause it: we feel good, we don’t want to get out of a warm bed at all. Although 10 extra minutes of sleep makes us feel worse.

Evolution is a slow process, and mankind as a species is not yet accustomed to waking up from artificially created noise. So we just ignore it.

When we wake up, our body starts producing dopamine, a chemical that suppresses the feeling of sleepiness. Its effect is comparable to drinking a cup of coffee or energy drinks. When we sleep, serotonin, the pleasure hormone, is released.

After resetting the alarm, two hormones with opposite effects start to be produced at the same time. Due to such a load on the body, we wake up disoriented and inhibited.

2. Think beyond rewards

We use rewards to motivate ourselves to do something, like waking up early in the morning and taking a shower. But, as Charles Duhigg, author of The Power of Habit, argues, rewards alone are not enough to establish a habit.

Need to identify the signal that causes the unwanted behavior and replace it. For example, instead of pressing the end button on your alarm clock and falling back to sleep, you can reward yourself with a cup of aromatic coffee. The smell of coffee in the room can serve as a signal for this action. If you live with someone, ask them to make a drink every time they wake up.

3. Follow the right strategy

The average adult needs 7-9 hours of sleep, but some people get 6 hours of sleep and others 10 hours less. Find out which category of people you belong to, and it will be easier for you to create your own strategy and understand what advice to follow.

Gretchen Rubin, in her book Better Than Before, writes that all people can be divided into four groups, depending on how reward motivates them:

• Adherents of rules and regulations: always follow the rules – both external (set by the authorities) and internal (which they come up with for themselves).
• Bound by promises: only work well under pressure from authority and when they feel justified obligations to other people.
• Those who seek common sense in everything: for each business they need internal motivation, some meaning for themselves, if they find it, they do the work.
• Rebels: any task makes them want to do the opposite.

4. Wake up to natural light

In one experiment, a group of adults suffering from insomnia were sent on a camping trip for a week. For several days without artificial lighting, the participants of the experiment not only began to fall asleep faster, but also got up easily in the morning. The inertia of sleep has almost completely disappeared.

Research organizer Kenneth Wright came to the following conclusion: in order to sleep soundly at night and wake up easily early in the morning, you need to get up after the sun.

It is quite possible to do this in the city: sleep in a room with a window, or better yet, put your bed closer to the window to get the maximum amount of light in the morning.

5. Meditate

Meditation is for everyone. At the same time, it should be different for everyone. There are dozens of its varieties – conscious, transcendental, yogic. But no specialist can say for sure which one is right for you.

On the other hand, the benefits of meditation are quite obvious: the level of anxiety decreases, labor productivity increases, memory improves.

For example, using MRI, scientists have found a decrease in beta-wave activity in the brain after a 20-minute meditation session. This means that during meditation, the brain stops processing distracting information, so we calm down.

If you don’t know where to start, try one of the quick techniques or use the Headspace app.

Download

Price: Free

Download

Price: Free

6. Minimize decision making

We are all subject to decision fatigue. This process takes away our strength, so in the future it becomes more and more difficult for us to make a choice.

As you can see, I only wear gray and blue suits. So I try to make fewer decisions. I don’t want to waste my energy and think about what I will eat or wear. Because I have too many other things to do.

Barack Obama

To simplify the process, Obama uses special notes that are divided on his desk into three piles: “agree”, “disagree” and “let’s discuss”. This method speeds up the feedback cycle many times, which means that things are completed faster.

To make your morning more productive, think about what decisions you can make automatically every day. Here are a few simple steps that will help you: choose an outfit before bed, eat the same thing for breakfast, get up early to avoid traffic.

7. Eat the Frog

Psychologist Brian Tracy in his book Eat the Frog! 21 Ways to Learn to Be on Time” writes that each of us has our own frog – the biggest and most important task we procrastinate on.

If you eat a frog in the morning, the rest of the day promises to be wonderful, because the worst of today is over.

Mark Twain

writer

Therefore, the first thing to do in the morning is to eat your biggest frog, even if you don’t feel like it at all. Our reserves of will are limited, so we need to start the day with an important thing, while there is still strength.

In addition, the level of creativity is higher in the morning. This is confirmed by research: after waking up, people experience increased activity in the prefrontal cortex – the part of the brain responsible for creativity.

8. Do one important thing

Psychologist Kevin Kruse, studying the habits of millionaires, Olympians and entrepreneurs, found that none of them mentioned a to-do list.

Keeping a to-do list has several disadvantages:

• Time is not taken into account. When a person sees a long list of tasks in front of him, he proceeds to tasks that will take less time. Therefore, tasks that require consistent, long-term execution remain unfinished (about 41% of the tasks from the entire list, according to iDoneThis).
• There is no distinction between urgent and important matters. Again, on impulse, we rush to do the urgent and ignore the important.
• Increased stress levels. The to-do list provokes the well-known Zeigarnik effect in psychology: due to unfinished tasks, annoying uncontrollable thoughts appear in the head. Therefore, we feel tired all day, and at night we hardly fall asleep.

Instead of a list of tasks, choose only one task that you must complete today. After completing it, you will feel satisfied and easily deal with the remaining less significant tasks.

9. Get ready in the evening

How you feel when you wake up and throughout the day will depend on how well you sleep.

Numerous studies show that electronic devices contribute to disturbed sleep cycles. If you regularly experience problems, try turning off all devices 2-3 hours before going to bed (this also applies to e-books).

The cold glow of screens hinders the production of melatonin, the hormone that coordinates our internal clock.

In the evening it is necessary not only to get enough sleep, but also to decide how to spend the next day.

Greg McKeown, author of Essentialism. The path to simplicity, ”recommends that before planning the next day, first write in a diary how your day went. If you don’t figure out what you did right and wrong today, you won’t be able to create a productive action plan for tomorrow.

How to plan things? We have already mentioned that successful people rarely use a to-do list. However, Cruz noticed that almost all of them use a calendar.

The calendar method of scheduling tasks doesn’t have all the shortcomings of the to-do list that we talked about earlier:

• you can manage your time;
• you can schedule the most important things to do at the beginning of the day, when you still have reserves of willpower;
• you will avoid overexertion because you can include scheduled breaks in your calendar.

10. Take a shower to wake up

Misogi, or awakening shower, is a ritual practiced by Japanese samurai. Every morning they poured a bucket of cold water over their heads.

Domestic analogue of misogi is a contrast shower, when we alternate hot and cold water flows.

Studies show that hydrotherapy has a positive effect on health: stress is reduced, the immune system is strengthened, the body starts to burn fat better and fights depression more effectively.

If you decide to try the contrast shower for yourself, follow this order:

1. First shower at normal temperature. Then turn the faucet handle so that the water becomes ice cold. Stand under a cold shower for 30 seconds.
2. Now turn on the tap so that the water is very hot. Under such a shower, capillaries open, blood circulation improves. Stay under it for 30 seconds.
3. And again switch to cold water, under which stand for another 30 seconds.

It seems that everything is very simple, but at first you can experience a real shock.

Every morning, Benjamin Franklin asked himself, “What good can I do today?” Before you get to the workplace, you must recuperate and prepare for a new day.