Some jump out of bed as soon as they wake up, others have more difficulty waking up… Waking up tired in the morning can have serious consequences on your daily life: absenteeism, drowsiness, lack of vigilance, especially on the road, etc.
Go to bed and wake up at the same times
To sleep well and wake up in good shape, it is essential first of all to sleep in good conditions: comfortable mattress, absence of screen, soothing atmosphere, meal not too copious, no coffee… All these parameters are essential in the quality of your sleep.
Then, try not to disturb your internal clock by going to bed and waking up at the same time, even on weekends. Your brain accustomed to these times, you will wake up every morning at the same time, without being tired! Thus, forgetting about sleeping in, waking up will be much easier on Monday mornings!
Also try to respect your need for sleep, which varies from one individual to another. On average, an adult should sleep 8 hours a night. But it may be that after 6 hours of sleep, you feel extremely good. So listen to your body.
Trick : Create rituals, to send your brain the signal to go to sleep. For example, before sleeping, read a few pages of a novel or a newspaper. In addition to helping you fall asleep, reading will offer you real material to dream about!
Do not delay waking up
In the morning, it must be admitted, it can be tempting to postpone waking up. This famous “snooze” allows you to gain a few minutes of sleep, but this bad habit does not allow you to feel more rested.
On the contrary: during these few minutes, sleep is not restorative. We are only in a state of drowsiness, because the brain does not understand whether to wake up or go back to sleep.
Trick : To successfully get out of bed when your alarm clock rings, put your phone or alarm clock away from your bed. Thus, you will be forced to get up, and the temptation to go back to bed will therefore be less important. Change your ringtone regularly, so your brain doesn’t get used to it.
Have a good breakfast
Considered by some to be the most important meal of the day, a rich and balanced breakfast will keep you going all morning, feeling fit and feeling hungry.
During the night, your body becomes dehydrated and burns calories.
So to fill up on energy from breakfast, choose cereals, dairy products, fruits and foods rich in protein, such as eggs. And don’t forget the juices, real sources of energy!
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Quick exposure to daylight
To get up in good shape, you can also quickly expose yourself to daylight, by opening your shutters or your curtains for example. In daylight, your brain secretes cortisol, a hormone that makes it easier to wake up.
Trick : You can also opt for light therapy, a therapy that consists of exposing yourself daily to a specific lamp, which also helps to overcome seasonal depression!
Exercise
To start the day off right, nothing beats physical exercise! Stretching, yoga, walking, or even swimming, all the means are good to wake up your body gently and to boost your organism! For the more seasoned, running, cycling or tennis are also possible, but more traumatic for the body upon waking.
Trick : Take the opportunity to take a good hot shower on your return! Indeed, a cold shower in the evening promotes sleep, while a shower in the morning increases body temperature and promotes awakening.
LR