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Each of us has days when, despite our best intentions, we cannot bring ourselves to do something productive. When we feel overwhelmed and everything just crumbles out of our hands. Important matters are postponed “for later” and I want to live this day faster. And some of these days have a large part of their lives …
But a well-started morning can give you a boost of positive energy for the whole day. So, let’s create a daily routine that motivates you to take action every day. Here are tips on how to get your day off to a good start, based on the findings of scientists.
1. Get enough sleep, and let the alarm ring at the optimal time
Probably, there is no person in the world who would not agree with the statement that sleep is health. It is worth noting that we mean full, uninterrupted sleep.
Sleep duration and quality are important. And longer does not mean good. For example, sleeping too much can increase the risk of dementia or type 2 diabetes. Sleep is divided into two main phases. the first phase differs in that it is at this time that you usually dream of something. And the second phase is a state of light sleep, when you can wake up quickly.
If you want to sleep a little longer, it is recommended that you set the alarm for a later time. Do not exhaust yourself with an early alarm clock, which after, as usual, you will rearrange several times to “another 5-10 minutes”. Every time you fall asleep again after the alarm sounds, your body can start a new sleep. A new sudden awakening can lead to severe fatigue and dizziness for most of the day. So exhausting yourself in the morning is not worth it. Be honest with yourself: you will NOT wash your hair in the morning, but you will sleep well. Or you DO NOT watch the movie late, but get up early. You should get your regular 7-8 hours of sleep at night, no matter what you come up with.
2. Drink water
Adequate amount of water is essential for the healthy functioning of the body. An adult loses about 1,5–2 liters of water every day. This volume should be replenished. To start your day well, drink a glass of water right after waking up. Lack of water in the body can lead to many negative consequences, including a deterioration in mood. It should be remembered that excess water is also harmful to the body. How much water you should consume per day is an individual matter that depends on age, weight and lifestyle.
3. Move in the morning
Morning exercises bring healthy habits into your life. After doing a few short exercises in the morning, you will definitely feel better, and the pleasant sensation of lightness will remain with you all day. In addition, exercising in the morning improves concentration, which is very important before a busy day at work. Remember, no matter how old you are, exercise is health. Last year, a research team published a report in the British Journal of Sports Medicine on the effects of morning exercise on the intellectual ability of older adults. The results showed that morning exercise improves intellectual performance.
4. Not a step without breakfast
Breakfast is the most important meal of the day. You should always keep this in mind, because when properly balanced, it gives strength and energy that lasts all morning and day. Quality breakfasts are a source of vitamins and minerals. Most importantly, they have a positive effect on metabolism and weight.
For a full breakfast, include eggs, skim milk, lean meats, fruits and vegetables, or whole grain bread (no more than 3 slices).
Skipping breakfast, however, can have serious consequences, such as high blood pressure or an increased risk of diabetes. It is very important to remember that each meal should be done slowly and in a calm environment, because then the food will be digested better and you will not be faced with extra pounds.
5. No coffee after lunch
Drinking coffee has a positive effect on the human body. Including coffee can reduce the risk of diabetes, improve mood, or prevent cancer. However, there is a very important rule – you can drink coffee only after the first meal.
6. Look at the sun!
It’s good for your biological clock. In winter, we usually suffer from a lack of sun. The energy level drops, and we indulge in the winter blues. The sun is a very important factor in regulating the biological clock. Increases the level of hormones such as serotonin, which improves mood. And a lack of it can even cause depression.
In one of their studies, scientists at Northwestern University in Evanston, Illinois found that sunlight affects our weight. People who get the most sun in the morning have a healthier weight than people who get the most sun in the afternoon. The same team found that too long exposure to light can increase the risk of metabolic disorders.
May your every morning be good and your days productive! Be healthy!
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We will remind, earlier we told what products it is better not to catch your eye in the morning, and also carefully warned our beloved readers what the lack of breakfast leads to.