Do You Wake Up Each Morning With a Spring in Your Step!

 

  

Some of us are morning people and others of course are better at night. 

Unfortunately, most of us do have to get up reasonably early each morning in order to function for the day ahead.

But are there ways to help make our mornings easier?

The good news is that there are - and we share our top ten tips below!

Rehydrate your body

Try to drink a full glass of water as you wake up to rehydrate your body, kick-start your metabolism and help to clear your mind.  Overnight, you can become dehydrated through respiration and perspiration. 

If you have slept too soundly and not had water during the night, it is important to replenish your body's supply first thing - helping to energize you, support brain function and preparing your body for the day ahead.

Avoid those screens

It is said that the majority of adults will look at their phone within five minutes of waking up, meaning you are immediately faced with news alerts, emails and messages.  They might even have the potential to cause you stress and anxiety, spoiling your mood for the day ahead.

Try to stay away from screens for at least half an hour when you wake up in order to support your cortisol awakening response - known as CAR.  This will help you to move from a state of sleep to a state of alert, naturally.

Expose the morning light

Always open your curtains or blinds first thing for maximum light exposure even when it is cloudy or grey as natural light will help to reset your internal body clock and help you to feel more alert when you have just woken up.

If possible, take the opportunity to go outside for a morning walk.  If there is sunshine around, this can signal to your body that it is time to start the day and become active!

Get your face wet

Into the shower or splashing your face with water is another way to help to wake you up.  If you are feeling brave, turn the faucet to cold for a cooling blast to really wake you up while releasing endorphins as well as all the other benefits that come with cold water therapy.

 

Turn on the music

Do you enjoying listening to music?  Well mornings are a great time to play your favorite tracks, helping to improve your mood and energy levels.  The more energetic the music, the more it stimulates the brain and releases those feel-good neurotransmitters such as dopamine which can boost motivation and happier feelings.

Time for a good breakfast

Never skip that all important breakfast.  Start your day with a nutrient-rich meal with a balanced mix of complex carbs, proteins and healthy fats.  A suggestion would be oatmeal with almond butter, or eggs and fresh berries. 

Such a breakfast would ensure a steady release of energy to prevent that all too common mid-morning slump.  Taking suitable supplements with your breakfast can complement your diet and ensure you are meeting your daily requirements.

Caffeine in moderation

Don't rely on caffeine to give you kick-start in the mornings.  While it can be an effective tool to enhance alertness and concentration, it is more to give you a boost when needed later in the day.  Moderation is recommended with no more than four cups of tea or coffee during the day.  

Cut down even more if you find you are suffering from headaches.

And the night before?

Create a soothing sleep space

Being awake and alert in the morning starts with a good night's sleep and this means some planning around where and how you sleep:

• Black out blinds, eye masks and ear plugs can all be helpful.
• Comfy mattress, pillows and attractive bedding.
• Seasonal appropriate duvet depending on summer or winter.
• Uncluttered surroundings for a relaxing, low stimulus room. 

Put away the devices

Try to make your bedroom a screen-free zone.  Suggestions include giving yourself a time limit such as 8pm when you put your phone to charge in another room - out of sight, out of mind! 

Another suggestion is to swap your phone alarm for an old school alarm clock and to avoid the snooze button by placing it across the room so you have to get out and get moving to turn it off! 

What to do if you are not feeling sleepy

It is said that if you do not fall asleep within twenty minutes of snuggling down, then get up and do something else until you start to feel sleepy.  Suggestions include reading a book, listening to soft music or looking through a magazine - it should be relaxing but not stimulating to help you to relax your body and distract your mind.

A few drops of H-Sleep Aid Formula massaged on the temples and back of the neck will help to relax you and send you off to sleep. 

You could always make yourself a cup of herbal tea...

 

 

 

 SOURCES:

 Khan, S. S., Najam, R., Anser, H., Riaz, B., & Alam, N. (2014). Chamomile tea: Herbal hypoglycemic alternative for conventional medicine. Pakistan Journal of Pharmaceutical Sciences, 27(5), 1509-1514
pjps.pk/wp-content/uploads/pdfs/27/5/Special/SP-Paper-16.pdf  - (Accessed July 5, 2021).

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