(The Best Years in Life)
If getting out of bed in the morning is
tough for you, research says there are things you can do to wake up feeling more
refreshed. And once you're awake, a few simple tweaks to your wake-up routine
could give you a burst of energy without coffee or other stimulants.
Invest in Earplugs
know that drinking caffeine in the evening, doing a hard workout before bedtime,
or going to bed angry can contribute to difficulties falling asleep. However,
there's one big thing that wakes people up at night and prevents them from
feeling refreshed in the morning: noise. The sounds of car alarms, slamming
doors, screeching brakes, owls, crickets, loud people, sirens, and whatever else
might be around where you live is probably disturbing your sleep, possibly
without your knowledge. The stress on your body from hearing these noises can
actually shorten your life, according to an article in New Scientist Magazine.
Enter earplugs, your best friend to help you sleep soundly.
worried about hearing your alarm clock through the earplugs, you're not alone
but you're also not out of luck. You can buy earplugs designed to filter out
certain sounds that don't include your alarm or something else you need to hear,
like a baby monitor.
Get Up and Drink Up
Getting up as
soon as you awake, instead of hitting snooze or otherwise lounging in bed,
prevents sluggishness throughout the day. Instead of staying in bed, get up and
get a glass of water. Drinking water with an empty stomach in the morning
actually helps you wake up more quickly.
Go to the Light
triggers your body to go into full wake-up mode. It's the natural cue to your
circadian rhythms to switch off or turn on genes linked to your internal clock,
according to the National Institute of General Medical Sciences. Light from
light bulbs helps too, but bright, natural sunlight is best.
in a study conducted at the University of Liege showed more activity in the
areas of the brain that control cognitive processes after exposure to bright
light in the morning. They reported feeling more alert. A lightbox is a good
substitute if you wake up before sunrise or live in a cloudy climate.
a study conducted at the University of Michigan, some simple acupressure in the
morning increases alertness. Five pressure points were found to be beneficial.
Use your fingers to stimulate the point between your thumb and index finger. You
may need to consult an acupoint chart to find the other points, but there's
another spot on the top of your head and another on the base of the neck you can
try. Then, move down the body to stimulate a spot just under the center of your
patella and then a point on the ball of your foot. The study participants felt
less tired after spending three minutes on each point.
your fingers an acupressure workout, try some broader exercise to bring yourself
fully awake. Twenty minutes of light to moderate exercise in the morning can
give you more energy throughout the day. Even something gentle like yoga or tai
chi can do the trick. If you don't have twenty minutes, try to do at least five
minutes and make them more intense.
to want to grab something quick like a banana or a bagel for breakfast, but
including protein can give you energy. The body transforms protein into
dopamine, a chemical hormone that gives you energy, according to W. Christopher
Winter, M.D. of the Martha Jefferson Sleep Center. Beans, nuts, seeds, and eggs
are all good sources of protein, but skip breakfast sandwiches because
carbohydrates and processed foods lead to grogginess. Try to avoid bread
products and cereals until later in the day.
tips more or less in order and you should experience more energy in the morning.
You may even find it easier to sleep at night. Going to bed at the same time
each night and waking up at the same time each morning will improve your
sleeping habits. Starting your morning off right provides beneficial signals
that get your body's rhythms in a more natural state for consistent sleeping.
Sárka-Jonae Miller is a health and fitness expert. She began working in the
fitness industry in 2000 while pursuing a BS in journalism at Syracuse
University. She became certified as a personal fitness trainer and group
exercise instructor in 2003. She has also received training in massage therapy.
Sárka also writes fiction. She is the author of the chick lit novel,
Boyfriends. Get more health and wellness tips on Sárka's
Natural Healing Tips
blog or join her on
Sarka-Jonae Miller's "Between Boyfriends eBook"
When "the one" breaks her heart, Jan vows
to change. Read the book Hollywood & Vine magazine says "presents a unique
twist on the chick-lit genre."
Click on the image above for more details.
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