Nine secrets to waking up full of energy

2023-08-29 21:51:00, Lifestyle CNA

Are you one of those people who often wakes up feeling sluggish, tired and lacking energy? Then you're likely looking for ways to boost your energy levels each morning.

But on the other hand, you may be one of those people who believe there is nothing they can do to change the way they feel and have given up.

A January 2020 study published in PLOS One found that the first step to feeling refreshed and ready to face the day from the moment you open your eyes is to… change the sound of your alarm clock! Replace the harsh alarm sound with a pleasant melody, writes Protothema.

1. Keep a consistent sleep schedule

The US National Sleep Foundation says that a consistent sleep routine makes it easier to both fall asleep at night and wake up in the morning.

2. Don't hit snooze on the alarm

Most phones have a default snooze time of 10 minutes, enough time to lull you back to sleep. But as the body prepares to enter a new stage of sleep, which is interrupted by repeated awakenings, the brain ends up confused, leaving you in a semi-luke state.

3. Do some breathing exercises

As soon as you wake up, sit up in bed and spend two minutes breathing. 4. Drink water

"Sleep causes dehydration", explains Dr. Breus. On average, people lose a liter of water during the night, depending on the humidity level of the room and each person's breathing patterns.

Since water carries oxygen to the muscles and brain, dehydration can lead to physical and mental weakness.

5. Let the light permeate the room

Bright light acts as a powerful energy booster, as it "inhibits" the secretion of melatonin, that is, the "sleep hormone". Since darkness triggers the release of melatonin, you can counteract its effects by opening the blinds and letting sunlight into the room.

6. Start your day with some exercises

An October 2013 review, published in ‌Fatigue‌ , argued that exercise directly increases alertness by reducing feelings of fatigue.

7. Take a cold shower

Bëni dushin e mëngjesit me ujë të freskët dhe ulni temperaturën e ujit gradualisht me kalimin e kohës.

8.Merrni një dozë kafeine

Nuk është çudi që një filxhan kafe ose çaj mund t'ju japë energji të vlefshme. Kafeina ngadalëson grumbullimin e kimikateve që nxisin përgjumjen.

9.Krijoni një listë dëgjimi argëtuese

Muzika e duhur në mëngjes mund t'ju japë shtysën që ju nevojitet, ndaj niseni ditën me këngë që ju ngrenë humorin. Një studim i vogël i majit 2012 i botuar në " Experimental Psychology " zbuloi se njerëzit që dëgjuan "Pranverën" e Vivaldit përjetuan nivele më të larta vigjilence dhe përmirësim të aftësisë njohëse./ CNA