They act on different fronts: regulate circadian rhythm, promote deep sleep and avoid unnecessary stimuli
Have you woke up feeling you slept a thousand years and still exhausted? If so, you are not alone, and the solution may be in small changes in the routine.
After all, who doesn’t want to start the day with pike, well-being and high spirits?
Here are 6 proven strategies to wake up more willing every day!
6 Simple strategies to wake up with more energy and disposition
1. Establish a consistent sleep routine
Keeping regular times to sleep and wake up, including weekends, helps synchronize the biological clock and promote a more repairing sleep.
Adults need, on average, 7 to 9 hours a night.
2. Take care of the night food
Avoid heavy meals and stimuli such as or alcohol in the hours before sleep.
Light and rich foods and melatonin (such as cherries, banana or yogurt) may favor the quality of rest.
3. Decrease the use of screens before bed
The blue light of cell phones and TV interferes with the production of melatonin and compromises the falling asleep.
Turn off screens for at least an hour before bed to help the mind slow down and relax.
4. Exposure to natural light when waking up
A Japanese study indicates that only 20 minutes of natural light before awakening reduce drowsiness and increase the warning state in the morning.
If this is not possible, lights that simulate dawn also help.
5. Lift without squeezing “nap”
Avoiding the nap button and lifting on the first alarm helps the brain understand that it is time to wake up with focus.
Tighten “nap” confuses sleep cycles and makes you more groggy.
6. Moisturize and move in the morning
When you wake up, drink a glass of water to reactivate metabolism and combat sleep dehydration.
Then stir the body: A light walk or stretching of 10 to 20 minutes light the hormones of well-being and make the day lighter.
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