In the morning, always the same refrain, one regrets well his hours of sleep by having more and more difficulty to get up. And yet, getting up on the right side of the bed can affect your mood, your cognitive abilities and your physical performance. So how do you wake up feeling great? Discover the best tips for waking up fit and not in a cranky mood in the morning.
What is the most effective alarm clock?
A sleep cycle consists of 3 different stages, namely light sleep, deep sleep and REM sleep. During an average of 90 to 120 minutes, these cycles follow one another 3 to 5 times in one night and each one brings specific benefits to the sleeper. The recovery of the organs and muscles is mainly done in the deep sleep phase. And if you are awake at this stage, you immediately tend to feel sad and get up on the wrong side of the bed. In order to wake up in good shape, it is absolutely necessary that the awakening is orchestrated during a phase of light or REM sleep.
Conventional alarm clocks do not take this aspect of sleep into account and simply wake you up at the scheduled time. Therefore, to be in better shape when you wake up, replacing your alarm clock with a more intelligent model is more than essential. The new generation of alarm clocks are equipped with a smarter alarm system. Indeed, they emit noises only after having deduced your movements and therefore adapt perfectly to your sleep cycle habits. And this, while respecting the previously established time slot to wake you up gently.
Can you train your body to wake up at a certain time?
It is scientifically proven that the quality and frequency of the sound emitted by an alarm clock affects the mood when waking up. And being accustomed to hearing your cuckoo clock ringing, your brain has trouble reacting properly. Changing your alarm clock to a more "electro-shock" style of music can have a big impact on your mood in the morning.
In any case, choose stimulating music that you enjoy listening to. In addition to the ringing tone, bringing your wake-up time forward to 15 or even 30 minutes will help you get up on the right foot. In fact, this option allows you to be ahead of your habits and to spend a less tiring day afterwards.
Prioritize better daylight exposure.
A body exposed to light wakes up more quickly and naturally. The rays of light hitting the skin, especially the face, gently awaken the brain's functions by making it understand that it's time to get out of bed.
So if you want to wake up feeling great, it couldn't be simpler: place your bed close to the window or leave your curtains slightly open. In the morning, the daylight will penetrate through the openings of your shutters and get you up quickly in the softest possible way.
What are the healthy habits before going to sleep at night?
Without realizing it, there are certain habits that seem correct at first glance, but which can affect the quality of sleep. In this sense, to wake up in shape, think about adopting the right habits. First of all, avoid sleeping too late in the evening by going to bed no later than 10 p.m.
Too frequent waking up at night is never seen as a good alternative for the body by slowing down recovery. You should also be aware that practicing a sport activity before bedtime promotes the release of exciting hormones that subsequently cause sleep disturbances.
As much as possible, you should keep a waiting period of 3 hours between bedtime and physical effort. Also, the consumption of certain medications can disrupt the sleep cycle. So remember to check the instructions for your medication before taking it in the evening.
Moisturize and take a hot shower
How to wake up fit? The simplest tip is to drink plenty of water to avoid dehydration. At night, the body expends water to maintain its vital functions. 2 or 3 glasses of water, preferably hot, will largely compensate for this loss and therefore make you feel fitter.
In addition to drinking water, to better awaken your senses, it is essential to increase your body temperature. There is nothing better than a good hot shower in the morning to warm up and increase your internal temperature for a better awakening.
Synchronize your body with a good breakfast
Some people make the mistake of skipping breakfast to hope to wake up fit and keep a slimmer figure. However, breakfast plays an important role in providing the right nutrients that are then used by the body throughout the day. For even 15 minutes, enjoy pastries, protein foods, fruits and cereals while maintaining the carbohydrate-lipid-protein balance.
Moreover, by eating a breakfast rich in flavor and color, you will be less tempted to eat more at snack time and thus maintain good eating habits in the long term.
Do some physical stretching
The secret to getting up on the right foot lies in the practice of physical effort at the beginning of the day. It has been proven that doing some physical exercise in the morning boosts energy and stimulates muscle functions. Stretching exercises are the most recommended by correcting incorrect postures at night and restarting your energy gauge.
Start by moving your feet, then follow up with upward movements and finish with the head. Of course, it is out of the question to make movements that are too abrupt or too intensive, as this could make you even more tired.
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