Do you procrastinate every morning?/ Discover the nine secrets to waking up full of energy

The way to feel more energized when you wake up in the morning may be simpler than you think. Follow the tips below and you will see the difference in your morning:

1. Keep a consistent sleep schedule

Do you wake up and go to bed at the same time every day? An irregular sleep schedule disrupts the circadian rhythm, the internal clock that regulates sleep and wake patterns.

"Our body chemistry is programmed to work in cycles," explains Michael Théry, director of the US National Sleep Disorders Research Center. "When that function stops, it's like an engine that doesn't work."

The US National Sleep Foundation says that a consistent sleep routine makes it easier to both fall asleep at night and wake up in the morning. According to a December 2018 review published in ‎Sleep ‎, 7-8 hours of sleep is ideal.

2. Don't hit snooze on the alarm

Most phones have a default snooze time of 10 minutes, enough time to go back to sleep. But as the body prepares to enter a new stage of sleep, which is interrupted by repeated awakenings, the brain ends up confused, leaving you in a semi-luke state.

3. Do some breathing exercises

As soon as you wake up, sit up in bed and spend two minutes breathing deeply in and out. This will fill your cells with oxygen. "The respiratory system slows down during sleep," says sleep expert Michael Breus. "Deep breaths will reset it," he adds.

"Sleep causes dehydration", explains Dr. Breus. On average, people lose a liter of water during the night, depending on the humidity level of the room and each person's breathing patterns.

Since water carries oxygen to the muscles and brain, dehydration can lead to physical and mental weakness. To hydrate cells and rejuvenate, drink plenty of water as soon as you wake up.

Drita evepron si një përforcues i fuqishëm i energjisë, pasi "frenon" sekretimin e melatoninës , domethënë "hormonit të gjumit". Meqenëse errësira shkakton lirimin e melatoninës, ju mund të kundërshtoni efektet e saj duke hapur grilat dhe duke lejuar rrezet e diellit në dhomë. Edhe më mirë do të jetë të dilni jashtë, duke e ekspozuar drejtpërdrejt veten ndaj dritës natyrale.

Nëse është ende errësirë ??kur zgjoheni, përdorni një pajisje me dritë blu. Një studim i vogël i janarit 2019 i 15 studentëve të universitetit, i botuar në Nature , zbuloi se melatonina reduktohet ndjeshëm kur njerëzit ekspozohen ndaj dritës blu.

6. Filloni ditën tuaj me disa ushtrime

Një përmbledhje e tetorit 2013, botuar në ‌Fatigue‌ , argumentoi se stërvitja rrit drejtpërdrejt vigjilencën duke reduktuar ndjenjat e lodhjes. Pavarësisht nëse bëni një stërvitje të plotë ose thjesht një shëtitje të shkurtër rreth bllokut, ju do të mbushni trupin dhe trurin tuaj me oksigjen, duke ngritur në qiell nivelet tuaja të energjisë, vëren Dr. Breus.

7. Bëni një dush të ftohtë

Bëni dushin e mëngjesit me ujë të freskët dhe ulni temperaturën e ujit gradualisht me kalimin e kohës.

8. Merrni një dozë kafeine

Nuk është çudi që një filxhan kafe ose çaj mund t'ju japë energji të vlefshme. “Kafeina ngadalëson grumbullimin e kimikateve që nxisin përgjumjen”, shpjegon Dr. Tëery.

According to a December 2016 review published in Neuroscience & Behavioral Reviews, drinking one-half to three cups of a caffeinated beverage alleviates feelings of mental and physical fatigue.

9. Create a playlist of fun music

The right music in the morning can give you the boost you need, so start your day with songs that lift your mood. A small May 2012 study published in Experimental Psychology found that people who listened to Vivaldi's "Spring" experienced higher levels of alertness and improved cognitive ability. Another study, in the November 2004 issue of Sleep and Biological Rhythms, found that participants felt more alert and energetic when listening to their favorite music.