Morning sets the mood for the whole day. If you are sensitive to mood swings once you wake up or feel grumpy as soon as you open your eyes, you must know it's pretty normal, and you are not the only one who feels this way. However, there are some techniques and methods to cheer yourself up to get out of bed and do important things. Take all or several of them into service and build a great morning routine. This way, every morning will be good, regardless of the weather and the day of the week. In addition, it may help you to improve your productivity and ease your stress and anxiety levels.
Maintain your sleeping schedule
Since childhood, we've been taught that it's essential to wake up and go to sleep at the same time daily to ensure quality sleep. Why might you ask? It's better to explain it from a medical point of view. Regular sleep time is not just a pleasant habit but also a serious investment in the future, protecting the body from ailments and psychological disorders. Moreover, violation of sleep-wake circadian rhythms, also known as cycles of the body's internal clock, knocks down the work of all internal systems and organs.
The researchers at the Duke University Medical Center conducted a study that shows the effects of sleep deprivation in the long run. It demonstrates that for those who are chronically sleep-deprived, interrupt sleep cycles, go to bed irregularly, or constantly change the time of getting up, there is an increased risk of cardiovascular diseases, obesity, hypertension, and diabetes. Irregular sleep has also been linked to reducing physical activity, loss of stress tolerance, and depression. Want to feel good? Start with your sleeping habits.
Don't snooze your alarm
Psychologists recommend ditching your phone and not hitting snooze right when you wake up. The ten more minutes of sleep you're granting yourself over and over and over isn't productive sleep. And even when you're snoozing your alarm because you did not get enough sleep, it may leave you feeling fatigued when you'd typically feel alert and affect your metabolism and energy levels for the rest of the day.
So, if you like to get rid of snoozing habits, there are a few tricks. Aside from getting enough sleep - we are talking around 7 to 9 hours daily - avoid drinking alcohol, caffeinated drinks, or large amounts of fluid before bed. Limit the screen time, and keep your bedroom quiet, dark, and cool. If you need to prepare something in the morning, opt-in to prepare all necessary things the night before. Then, set yourself a realistic time when you can wake up and sit in the bed once the alarm goes off. Some people swear to place the alarm clock on the other side of the room, so they have no choice but to get up once it goes off.
You've got up. What's next?
Make your bed. It might seem insignificant, but starting your day by making your bed gives you a sense of accomplishment. It will take only a couple of minutes, but you will get an instant feeling of being organized and ready to take on the day. Small, mighty, and worth your time.
Ditch your phone with all its social networks, news, and updates. Instead, dedicate time to yourself and try meditation or self-affirmations. Three to five minutes is enough to set the right mood. Choose your own affirmations or try some of these:
- I am smart, strong, and capable. I am getting better and better every day in every way.
- I am worthy, grateful, and blessed. I treat myself kindly and with compassion.
- I am inspired by things happening all around me. I am thankful for the people I have in my life.
- Today will be a great day.
Drink a glass of water, maybe with a squeeze of lemon, to keep you hydrated and support the immune system. Afterward, you may do a little workout, do yoga, or have a morning jog. If you have a pet, such as a cat or a dog, bring them out for a walk. A brisk walk around your neighborhood would be sufficient as long as you are getting some sun or fresh air.
Then, take a shower or quick bath and get ready. Bright-scented jasmine, ylang-ylang, or peppermint soap is the best for awakening and giving an energy boost. If you have some extra time, light a scented candle before going to the bathroom. Then, when you return, pleasant aromas will fill the air.
Have a good, healthy breakfast at home
Breakfast is the first meal of the day. It refuels the body and replenishes the blood sugar, giving the necessary energy to start a new day. If you enjoy breakfast, choosing proper foods will provide long-lasting energy and keep you full for hours. These foods are typically high in fiber, protein, healthy fats, and micronutrients.
So, make sure that each breakfast contains at least one food high in protein, another high in fiber, and at least one fruit or vegetable. This way, you will be less likely to overeat or consume unnecessary big pastry or sugary drinks during the day. Choose one item from at least three of the following four food groups:
- Fruits and veggies: should be fresh whole fruits, berries, vegetables, greens, or freshly squeezed juice without added sugar.
- Grains: whole-grain cereals, such as oats, granola, brown or black rice, quinoa, buckwheat, whole grain bread, etc.
- Dairy: milk, butter, greek yogurt, natural cheeses, such as cottage, mozzarella, etc.
- Protein: lentils or beans, hard-boiled eggs, lean slices of meat and poultry, fish, peanut butter.
The meals you make will taste better if they have a beautiful presentation. Get inspiration from our collection of breakfast images. Listen to a favorite radio station, music playlist, or podcast as you make or have breakfast if you like.
Finish the meal with coffee or tea, whatever you prefer, for an energy boost from the caffeine. While sipping your drink from a favorite mug, you may want to try reflecting and analyzing by doing morning pages or morning journaling. It's a beautiful way to begin a new day with clarity and purpose and work through any thoughts and feelings clouding your mind. It may also help you process emotion, unleash your creativity, and silence your inner critic.
To sum up
Having a morning routine is beneficial in many aspects. You feel more in control of your schedule and know how to prioritize your time better. You own your day when you engage purposefully with each task rather than react to the day's demands, anticipate what is ahead, and come better prepared for the changes. Your productivity improves, which may give you a sense of completion and pride in your accomplishments.
Want some more tips? Go jogging with a friend. Eat breakfast with your family. Call someone who makes you smile while getting ready or going to the office. Being with people you like and love can serve up a big boost to our mood and energy levels. Are you ready to conquer the world yet?
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