How to wake up in the morning: 13 steps that will make you human

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Instructions for those who come to their senses only for lunch. You simply forget about many obvious things.

1. Put on the right music

Select the correct ringtone for the alarm. It shouldn't be annoying. In the morning, we are especially susceptible to everything, including sounds. The nasty alarm clock will want to turn off as soon as possible and fall asleep again. But you shouldn't put on a very calm composition either. You will only fall asleep under it.

As soon as you get out of bed, turn on the radio or your favorite playlist with energetic music. The body will automatically begin to move to the beat, the mood will rise, which means that you will definitely not want to go back to bed.

2. Find a reason to wake up

Motivation will force you to get out from under a warm blanket and start your morning rituals. Set a specific goal for yourself. For example, to have time to complete the project by the deadline or finish all the work before the evening. Small but pleasant thoughts about a new outfit or a delicious breakfast will also help you to wake up.

3. Add light

Light, ideally sunny, will help you wake up in the morning. But if you had to get up before dawn or in cloudy weather, call the electricity for help.

The fact is that in the dark, we actively produce the sleep hormone melatonin. Therefore, switch on all possible light sources after the alarm sounds.

4. Stay on your feet for at least 9 minutes

There is a theory that it is during this time that the body will finally wake up. Especially if you make these minutes as pleasant as possible.

5. Smile

Walk up to the mirror and smile at your reflection, even if you don't feel like it at all. Start with just a mechanical movement of your lips. This will trigger the production of serotonin, the so-called joy hormone.

American publicist Ron Gutman is confident that a smile can energize a person for the whole day. In his TED talk, Gutman compares the effect of smiling to making a ton of money.

6. Do your exercises

Short morning workouts not only help you wake up due to the flow of oxygen to the brain, but also improve your figure and make you happier. So spread out a rug and do some exercise.

Dmitry Fedin VIP-trainer, candidate of psychological sciences

Every morning I start with exercise. It is better to give preference not to strength training, but to stretching. Gradually you need to pull all your muscles and, of course, pull in your abdominal muscles. This exercise can be started right in bed: pull your knee to your stomach. First right, then left, then both at the same time. This is how your body will wake up.

You can also focus on push-ups. Do three sets with 30 second breaks. The main thing is to do push-ups as much as you can every time. This simple workout will tone you up and energize you.

If the weather permits, put on your gym clothes and shoes and go for a run. The benefits are twofold: morning cardio and fresh air.

7. Wash your face

Once you get to the bathroom, wash yourself off with cold water. This is stress for the body, which means you will definitely cheer up.

Well, you will become more beautiful. Cosmetologists say that cold water protects the skin from premature aging. If you have time and energy, freeze some ice in the evening. In the morning, wipe your face with a couple of cubes. This procedure will help you wake up and relieve you of bags under your eyes.

8. Brush your teeth

Even such a familiar hygiene product as toothpaste will help you to cheer up in the morning. Only here it is better not to experiment with tastes. As practice shows, the most invigorating pasta is the classic one with peppermint. The taste, smell, and a slight tingling sensation in your mouth will help you wake up.

9. Take a contrast shower

This is a very simple, accessible to everyone and at the same time effective way. Just do not immediately pour yourself over with ice water, and then pour boiling water over yourself. The temperature should be comfortable. Increase the difference gradually.

And one more important rule: start the procedure with warm water and end with cold water.

10. Drink a glass of water

After water treatment, drink a glass of water. This is a real alarm clock for your body. Water will start the digestive processes, and the body will understand that it is time to work. Athletes and those who follow a healthy lifestyle regularly start their day with water.

Julia Glyantseva doctor, fitness nutritionist

Water is found in most tissues of the human body. Therefore, in the morning it is impossible to wake up without her.

11. Smell a coffee or orange

To cheer up, you don't have to drink coffee, just smell its beans. Scientists from the USA think A whiff of coffee can wake you up. The fact is that the rich aroma of good coffee reduces the activity of genes that are responsible for sleepiness. The citrus aroma also has an invigorating effect.

Make sure to keep this in mind when choosing a fragrance or shower gel.

12. Prepare and Eat Breakfast

A delicious breakfast and even the thought of it will help you wake up. Don't limit yourself to scrambled eggs, experiment. Moreover, in the morning you can afford both proteins and carbohydrates.

The main thing is not to overdo it. Overeating will backfire and make you sleepy.

13. Drink coffee

Where can we go without it? Just know when to stop. After the first morning cup of coffee, somnologists recommend taking a break for 3-4 hours. Then, in the middle of the day, the body will be active and without additional doses of caffeine. If you drink too much coffee at breakfast, you will feel tired by lunchtime.

And yes, get enough sleep

Most experts consider 7-9 hours of sleep a night to be the norm for Understanding Sleep. And the staff of the University of Arizona came to the conclusion that for happiness a person needs to sleep exactly 7 hours 6 minutes.

If you can't go to bed on time, experts recommend calculating your sleep time so that it is a multiple of one and a half hours. So even after a short rest, you will have a chance to wake up refreshed.