Fatigue-Fighting to Supercharge Your Mornings
We are all sleepy even in the morning when we wake up, I can’t feel it and get rid of the lethargy if I stay long enough. Many of us end up emptying another cup of coffee in an attempt to get our morning fix. However, too much caffeine can make us jittery and jittery. Therefore, let’s think of other ways to fix morning sickness. In this article, you will read 14 ways to fight morning sickness.
1. Never press the snooze button on the phone
Maybe this popular cell phone alarm button isn’t that useful. Sleeping like this for the last half hour of sleep or half an hour more than the night’s rest is what researchers call fragmented sleep. This fragmented sleep negatively affects your performance during the day.
In order not to see the last half hour of your sleep in pieces, you can use the 90-minute sleep cycle trick. In this method, two alarms are set in the phone with an interval of 90 minutes. One of these alarms is set for 90 minutes before you want to wake up, and the other is set for when you should wake up.
The experts who invented this trick believe that the 90-minute nap between two alarms is a complete sleep cycle, allowing you to wake up after REM sleep instead of falling asleep. wake up
2. Before doing anything, drink a glass of water
Fatigue is one of the classic signs of dehydration in the body, and even a mild amount can cause drowsiness, changes in cognitive ability, and mood disorders. Before you get out of bed, drink a glass of water to refresh your whole body.
If you find that even after drinking a glass of water, you still can’t get rid of morning fatigue, try increasing your intake of water and other non-caffeinated beverages throughout the day.
3. Stretch your tired body with yoga movements
There is a good reason for the benefits of stretching when you wake up. During the night and REM sleep, your muscles are literally paralyzed, and reactivating them releases energy-boosting endorphins.
If you have some time for morning yoga, try it. The results of scientists’ research show that doing yoga for just 25 minutes first thing in the morning increases the body’s energy level and improves brain function.
4. Splash water on your face
Studies show that a cold shower can reduce morning fatigue. If you don’t want to shower, try splashing water on your face. This causes your body temperature to change.
If your main problem is getting out of bed in the morning, put a spray bottle or sprinkler on your bedside table. This way, you can splash water on your face without even opening your eyes. It is interesting to know that hydrating sheet masks can also do this. These masks clean, strengthen and moisturize your skin.
5. Eat breakfast to rejuvenate
Researchers have not yet concluded whether breakfast is the most important meal of the day or not. However, research shows that skipping this first meal can negatively affect your energy levels and ability to focus throughout the day. Food is the fuel needed by the body. Give your body some calories to use at the start of the day.
Of course, if you exercise in the morning, remember to eat after you exercise, not before. This will make you burn more calories, increase your body’s metabolism and help you prevent stomach upset.
Instead of not eating breakfast, make a breakfast to relieve morning fatigue. Since what you eat for breakfast can affect how you feel for hours, choosing the right foods for the morning is very important. Look for foods like lean proteins, whole grains, whole grains, and less sugary fruits.
6. Avoid eating sweet foods until lunch time
All breakfasts do not have the same nutritional value. So, you have to choose your morning. Foods containing sugar, such as instant coffee, pastries, and breakfast cereals, may cause your blood sugar to rise and fall. As a result, you feel
Pay attention to food nutrition labels to see how much sugar you get at breakfast. Reduce this amount of sugar as much as possible. For the least amount of sugar needed by your body, you can have fruits like apples, carrots, and oranges to have the whole food as a snack on your desk.
7. Drink less coffee
Drinking less coffee at breakfast also helps to relieve your fatigue. Although this drink has many health benefits, drinking too much in the morning may indirectly contribute to increased fatigue later in the day.
The results of scientists’ studies show that some people feel more tired a day after consuming caffeinated drinks. In fact, consuming less caffeine in the morning can make you less tired.
If you can’t eliminate coffee from your breakfast meal, avoid large glasses to cut down on this caffeinated beverage in the morning. Drinking coffee with a small cup can help reduce the consumption of this drink.
8. Get out of the house to activate your brain
Sunlight increases the amount of serotonin in the body and leads to relief of fatigue after waking up. As a result, your energy will increase at the beginning of the morning. According to a series of studies conducted at the University of Rochester, spending time in nature makes people feel alive. This finding of researchers can be a good reason for you to spend part of your morning in the open space.
If it’s difficult to leave the house early in the morning, adjust your bedroom curtains to allow sunlight to enter the room when you’re getting ready to get out of bed.
9. Do some aerobic exercise in the morning
It definitely feels awkward to exercise when you’re about to go back to bed. However, this may be exactly what your body needs to get a jump start. Research results of researchers always indicate that doing aerobic exercise is a way to relieve morning fatigue.
Choosing these sports depends on your ability. It’s up to you to decide whether walking, biking, or doing longer workouts will help you get tired first thing in the morning.
If you don’t have enough time to exercise, activate your body by doing a few rounds of movements like high knees and jumping jacks. Even doing these movements for 30 seconds can help relieve your morning fatigue.
10. Get rid of stress
Sometimes, negative feelings about work or stressors at home cause you to wake up without energy. You may not be able to solve some problems overnight, but if you recognize that these problems have become the source of your mental and physical exhaustion, you can do something to reduce the stress caused by these problems.
To reduce stress on difficult days, you can try things like preparing lunch the day after the night before or morning meditation. That way, you’ll have some peace of mind before these days begin.
11. Motivate yourself to look forward to the start of a new day
Sometimes, all we need to boost our energy is a little excitement for the new day. To relieve morning fatigue, think of things like calling a close friend on the phone while commuting to work. Walking outdoors or preparing an attractive breakfast can also be an incentive to get out of bed.
If nothing else gives you the motivation to get out of bed, you can try other methods. Listening to a podcast or radio program at the beginning of the day can also be part of your waking up routine.
12. Solve your mental health problems
If morning fatigue becomes a chronic problem, it may be due to depression or anxiety. Sometimes, people with anxiety feel worse in the morning or only feel depressed in the morning. To solve this problem in a root way, you should see a specialist psychologist. A mental health expert can diagnose the cause of your constant fatigue at the beginning of the day and treat you with the best method.
13. Observe sleep hygiene
Your bedtime habits can affect how you rest and wake up. You have probably heard or read about sleep hygiene. Some of the best ways to help you sleep better at night include:
1-turning off electronic devices one hour before sleep;
2- Sleeping at a certain time every night;
3- Creating a comfortable sleeping environment.
If you wake up at a certain time every morning, your body’s circadian rhythm will be maintained. In this case, your body’s internal biological clock, which is responsible for making you feel sleepy, works better. Try to wake up at the same time every day, even on weekends. In this way, you will be less tired in the morning.
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