How can you wake up feeling refreshed and energized. What are the most effective strategies for becoming a morning person. How does your body’s internal clock affect your sleep-wake cycle. Why is it important to establish a consistent sleep schedule.

Understanding Your Body’s Internal Clock

To effectively improve your wake-up routine, it’s crucial to understand how your body’s internal clock, or circadian rhythm, functions. This biological mechanism plays a pivotal role in regulating your sleep-wake cycle, hormone production, and overall daily functioning.

The body’s master clock, located in the brain, produces and regulates circadian rhythms over a 24-hour period. Environmental cues, particularly light exposure, significantly influence these rhythms. When light hits your optic nerves, it signals your brain to adjust your internal clock accordingly.

How does melatonin production affect your sleep patterns? As darkness falls, your brain increases melatonin production, a hormone that induces sleepiness. This natural process helps prepare your body for rest and is essential for maintaining a healthy sleep-wake cycle.

The Importance of Consistent Sleep Patterns

Maintaining regular sleep-wake cycles is crucial for overall health and well-being. Irregular rhythms have been linked to various chronic health conditions, including:

• Obesity
• Diabetes
• Depression
• Bipolar disorder
• Seasonal affective disorder

By understanding and working with your body’s natural rhythms, you can optimize your sleep patterns and wake up feeling more refreshed and energized.

Identifying Your Motivation for Change

Before implementing any changes to your wake-up routine, it’s essential to identify your motivation for doing so. Michelle Segar, PhD, a healthy-living expert and motivation scientist at the University of Michigan, emphasizes the importance of clearly defining why waking up on time matters to you.

What are some common motivations for improving your wake-up routine?

• Having breakfast with family
• Incorporating morning exercise
• Enjoying moments of reflection or meditation
• Reducing stress associated with running late

Once you’ve identified your motivation, share your goals with family members or roommates. This accountability can be just as effective as an alarm clock in helping you stick to your new routine.

Streamlining Your Morning Routine

Optimizing your morning routine can allow you to set your alarm for a later time without sacrificing productivity. Consider the following strategies to streamline your mornings:

1. Prepare clothes, shoes, and bags the night before
2. Invest in a programmable coffee maker to save time
3. Plan and prep breakfast items in advance
4. Organize your bathroom essentials for quick access

How can you save time on your morning commute? Consider alternative routes, public transportation options, or carpooling to reduce travel time and morning stress.

Discovering Your Natural Sleep Patterns

If you’ve been sleep-deprived for an extended period, you may have lost touch with your body’s natural sleep requirements. To reconnect with your internal clock, try the following approach:

Set a consistent bedtime that allows for approximately eight hours of sleep before your desired wake-up time. Maintain this schedule for several weeks, even on weekends, to allow your body to adjust and reveal its natural patterns.

What signs indicate that you’ve found your optimal sleep schedule? Pay attention to improvements in mood, energy levels, and overall well-being as you experiment with different sleep timings.

Leveraging Light Exposure for Better Sleep

Light exposure plays a crucial role in regulating your circadian rhythm. To optimize your sleep-wake cycle, consider the following strategies:

• Expose yourself to bright light upon waking
• Spend time outdoors during daylight hours
• Limit exposure to blue light from electronic devices in the evening
• Use blackout curtains or a sleep mask to create a dark sleeping environment

How does morning light exposure affect your alertness? Exposure to bright light upon waking can help suppress melatonin production and increase alertness, making it easier to start your day.

Establishing a Consistent Bedtime Routine

A relaxing bedtime routine can signal to your body that it’s time to wind down and prepare for sleep. Consider incorporating the following elements into your evening routine:

1. Set a consistent bedtime and stick to it
2. Engage in calming activities like reading or gentle stretching
3. Practice relaxation techniques such as deep breathing or meditation
4. Avoid stimulating activities or conversations before bed

How long should your bedtime routine last? Aim for a 30-60 minute wind-down period to allow your body and mind to transition into a sleep-ready state.

Optimizing Your Sleep Environment

Creating an ideal sleep environment can significantly improve the quality of your rest and make waking up easier. Consider the following factors:

• Temperature: Keep your bedroom cool, ideally between 60-67°F (15-19°C)
• Noise: Use white noise machines or earplugs to block out disruptive sounds
• Comfort: Invest in a supportive mattress and comfortable bedding
• Clutter: Maintain a tidy and organized bedroom to promote relaxation

How does room temperature affect sleep quality? A slightly cooler room temperature can help facilitate the natural drop in body temperature associated with sleep onset, promoting deeper and more restful sleep.

Implementing Gradual Wake-Up Strategies

Waking up abruptly can be jarring and make it difficult to start your day on a positive note. Consider these gradual wake-up strategies:

1. Use a sunrise alarm clock that simulates natural light
2. Set multiple alarms with increasing volume or intensity
3. Try a smart sleep cycle alarm app that wakes you during lighter sleep stages
4. Practice the “90-minute rule” by setting your alarm in 90-minute increments

What is the “90-minute rule” and how does it work? This strategy involves setting your alarm to coincide with the end of a 90-minute sleep cycle, potentially making it easier to wake up during a lighter stage of sleep.

The Power of Morning Stretches

Incorporating gentle stretches into your morning routine can help awaken your body and mind. Try these simple stretches upon waking:

• Neck rolls
• Shoulder shrugs
• Spinal twists
• Gentle forward folds
• Cat-cow poses

How do morning stretches benefit your wake-up routine? Stretching can increase blood flow, release tension, and promote alertness, making it easier to transition from sleep to wakefulness.

Nutrition and Hydration for Better Sleep and Wake-Ups

Your diet and hydration habits can significantly impact your sleep quality and ability to wake up refreshed. Consider the following nutritional strategies:

1. Limit caffeine intake, especially in the afternoon and evening
2. Avoid large meals close to bedtime
3. Stay hydrated throughout the day, but limit fluids before bed
4. Consider a light, protein-rich snack before bed to stabilize blood sugar
5. Incorporate sleep-promoting foods like cherries, kiwis, and nuts into your diet

How does caffeine affect sleep quality? Caffeine can remain in your system for up to 6-8 hours, potentially disrupting your ability to fall asleep and reducing overall sleep quality.

The Role of Magnesium in Sleep Regulation

Magnesium is a mineral that plays a crucial role in sleep regulation and overall relaxation. Consider incorporating magnesium-rich foods into your diet, such as:

• Dark leafy greens
• Nuts and seeds
• Whole grains
• Avocados
• Dark chocolate

How does magnesium promote better sleep? Magnesium helps regulate neurotransmitters involved in sleep and can help relax muscles, potentially improving sleep quality and making it easier to wake up refreshed.

Managing Stress for Improved Sleep and Wake-Ups

Stress and anxiety can significantly impact your ability to fall asleep and wake up refreshed. Implement these stress-management techniques to improve your sleep-wake cycle:

1. Practice mindfulness meditation
2. Keep a worry journal to offload concerns before bed
3. Engage in regular exercise, but avoid intense workouts close to bedtime
4. Try progressive muscle relaxation techniques
5. Consider cognitive-behavioral therapy for persistent sleep issues

How does exercise impact sleep quality? Regular physical activity can help reduce stress, improve sleep quality, and regulate your circadian rhythm. However, intense exercise too close to bedtime may have a stimulating effect, so aim to complete workouts at least 2-3 hours before sleep.

The Benefits of Morning Meditation

Incorporating a brief meditation practice into your morning routine can set a positive tone for the day and make waking up more appealing. Consider these simple meditation techniques:

• Mindful breathing
• Body scan meditation
• Loving-kindness meditation
• Gratitude reflection
• Visualization exercises

How can morning meditation improve your wake-up routine? Regular meditation practice can reduce stress, increase focus, and promote a sense of calm, making it easier to transition from sleep to wakefulness and approach your day with a positive mindset.

Tracking and Adjusting Your Sleep Habits

Monitoring your sleep patterns and wake-up experiences can provide valuable insights for optimizing your routine. Consider these tracking methods:

1. Use a sleep tracking app or wearable device
2. Keep a sleep diary to record bedtimes, wake times, and sleep quality
3. Note any factors that may have influenced your sleep, such as diet, exercise, or stress
4. Regularly review your data to identify patterns and areas for improvement
5. Be willing to adjust your routine based on your findings

How often should you reassess your sleep habits? Aim to review your sleep data and adjust your routine every 2-4 weeks, or more frequently if you’re experiencing significant changes or challenges.

The Importance of Flexibility

While consistency is key in establishing healthy sleep habits, it’s also important to maintain some flexibility in your routine. Life events, travel, and seasonal changes may necessitate adjustments to your sleep schedule. Be prepared to adapt your routine as needed, while still prioritizing overall sleep quality and duration.

How can you maintain good sleep habits while traveling? Consider these strategies for managing jet lag and unfamiliar sleep environments:

• Adjust your sleep schedule gradually before your trip
• Expose yourself to natural light at your destination
• Stay hydrated and avoid excessive alcohol consumption
• Bring familiar items from home to create a comfortable sleep environment
• Use melatonin supplements under the guidance of a healthcare professional

By implementing these strategies and remaining attentive to your body’s needs, you can develop a wake-up routine that leaves you feeling refreshed, energized, and ready to tackle each day with enthusiasm and focus.

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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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.”

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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.