12 tips to wake up well and have a good day
A good day starts with some easy-to-adhere habits that can help boost your mood.
Edited and resized image by Bruce Mars is available on Unsplash
Having a good day, in part, depends on your mood. Check out some easy-to-adhere tips that can help you wake up well and in the mood.
1. Take care of your sleep as if you were a baby
Much of the feeling of waking up well and feeling good is due to a good rest. This rest is guaranteed when we are in a clean and cozy environment with a calm mind and heart.
Sleep is a physiological need of all human beings. It is an essential process to ensure that you wake up well and have a good day (at least in the part that depends solely and exclusively on you).
- What can sleep deprivation cause?
- turning off screens an hour before bedtime
- turning at the same time every night
- creating a comfortable sleeping environment
Getting up at the same time each morning helps maintain the circadian rhythm, the internal biological clock responsible for feeling sleepy.
Make an effort to go up at the same time every day - even on weekends - to see if you can banish the mid-morning fall.
How to sleep well to have a good day:
- Keep a diet rich in anti-inflammatory foods; do not consume heavy and large amounts of food - especially after 8 pm - and avoid consuming stimulants, such as coffee after 6 pm;
- Keep your room clean and cozy. For this, avoid using cleaning products that can cause allergies and discomfort; remove objects that bring up unpleasant thoughts, such as a photo you don't like; do not accumulate pillows, stuffed animals and curtains that accumulate dust and mites; organize your clothes and other objects and, if possible, put some plants that are easy to care for and that help to purify the air in the environment;
- Do not use white lights in the bedroom and bathroom (if any), prefer warm colors, as white light inhibits the sleep hormone, called melatonin;
- Use relaxing essential oils such as lavender essential oil, cedar (juniperus virginiana), lemongrass (lemongrass), ylang-ylang or fennel;
- Make sure no noise bothers you during sleep. If necessary, use ear plugs;
- Avoid listening to songs that make your mind agitated a few hours before going to bed, prefer the calmer ones;
- Try to lie down as the day gets dark, so you align your circadian rhythm and sleep and wake up better;
- Cleanliness also applies to the mind. Don't go to sleep with worries. Do you have the right conditions and want to solve a bedtime problem? So solve it. Otherwise, disconnect from it. Leave it to think about it when you can dedicate yourself to solving it, otherwise there will be two problems: the one you had already added to your anxiety and probable insomnia. To calm the mind, you can meditate before bed, repeat a mantra, do pranayama breathing, or practice some yoga positions.
- Take a relaxing bath and put on your most comfortable pajamas, or sleep with nothing on. Avoid wearing underwear or underwear to sleep, especially the tightest ones.
2. Avoid the snooze button
Did you know that there is a word that defines the act of hitting the snooze button over and over again? In English, the term is dropling, and wreaks havoc on your morning routine.
Practice dropling it confuses the biological clock, making it harder to wake up well, in the mood, and have a good day. When you finally roll out of bed, you're more likely to be dizzy and irritable.
- What is circadian rhythm?
If you want more sleep, sleep another 90 minutes so you complete a full sleep cycle. Waking up in the middle of your sleep cycle can make you feel tired and unwell, decreasing your chances of having a good day.
3. Drink a glass of cinnamon flavored water
Fatigue is a classic symptom of dehydration and even a mild case can trigger a feeling of drowsiness, changes in cognitive ability and mood disturbances. Leave a small glass bottle of water and a piece of cinnamon stick inside. As soon as you open your eyes, take a sip. That way you guarantee your hydration and still stay energized with the properties of cinnamon. To have a good day, you need to send fatigue away. Learn about the benefits of cinnamon in the article: "Cinnamon: benefits and how to make cinnamon tea".
- Flavored water: how to make, recipes and benefits
4. Stretch
There's a reason it feels so good to stretch when you wake up. During the night, during REM sleep, the muscles are literally paralyzed (atonia), and reactivating them releases endorphins that stimulate energy. If you can do some simple and energizing positions of the yoga It's even better. A study concluded that practicing yoga for just 25 minutes it can increase energy levels and brain function - necessary requirements to wake up well and have a good day.
5. Avoid eating sugar until lunchtime
Sugary items such as soda, sugary coffee, juices, cakes and breakfast cereals can lead to high blood sugar, which causes a feeling of exhaustion. To have a good day, with disposition, avoid consuming sugar. Pay attention to nutrition labels. Instead of drinking juice, soda or coffee with sugar, try to make teas (without sugar) or consume whole fruits, such as oranges.
- Sugar: the newest health villain
6. Have breakfast
It is still unclear whether breakfast is the most important meal of the day. But one study says skipping that first meal can negatively affect mood and ability to pay attention throughout the day. Another study concluded that skipping breakfast can lead to the development of obesity in teenagers. Build a fatigue-fighting breakfast menu. Look for a combination of fatigue-fighting foods such as lean protein, whole grains, nuts, and low-sugar fruits.
7. Drink less coffee
Drinking less coffee does not mean not drinking coffee at all. Coffee can be very beneficial to health, and in the Western diet it is the greatest source of antioxidants. But consuming too much caffeine in the morning can indirectly contribute to increased fatigue later in the day.
Participants in one study reported feeling more tired the next day after consuming caffeinated beverages. This could be evidence that taking less caffeine in the morning can help you feel less tired. To have a good day, avoid the big coffee mugs, drink from a small cup.
8. Expose yourself to the sun
Exposure to sunlight increases the body's serotonin levels, which helps improve sleep - and therefore increases mood during the day. According to a number of studies, spending time in nature makes people feel more energetic.
- What is Serotonin?
9. Control stress
It's possible that negative feelings about your work or stressors at home are draining your morning strength. You may not be able to fix certain situations overnight, but once you've identified them as a source of mental and physical exhaustion, you can often take steps to alleviate them. Speed up busy mornings at home by having school lunches the night before, or make time for morning meditations and calm down before the start of the day.
10. Do aerobic exercise in the morning
Sure, when you want to crawl back into bed, exercise can seem very unpleasant - but it can be just what your body needs to feel energized. A study showed that the practice of physical exercise is correlated with a lower feeling of fatigue. Try taking a brisk walk, organizing the house, or riding a bike in the morning.
- Twenty exercises to do at home or alone
11. Have a good reason to get up
Sometimes all you need to do to have a good day is to look beyond the horizon. If the only reason you get out of bed is to work to support your home, rethink your motivations. Remember you come first. Plan to get out of bed to do something you enjoy and have a self-care routine.
- What is Ayurveda?
- How to stay optimistic with seven tips
Go outdoors, prepare yourself a fancy breakfast or any other captivating activity that will help you start your day right.
12. Take care of mental health
If morning fatigue becomes a chronic problem, it could be caused by depression or anxiety. People with depression or anxiety may feel worse in the morning. The only way to know if this is your case, however, is with the help of a professional.
Adapted from Sarah Garone and Debra Sullivan
