How to wake up right?

How to wake up to feel full of energy

Another article about how to start your morning efficiently. But what if this is exactly what you need this evening?

Cold morning, warm bed, alarm clock. If we were to play the “cross out the extra” game, it’s likely that 99% of people would choose that last word. For most people, this is really a problem: the night is very short, and the prospects for the next day are far from a trip to Disneyland or a tropical island.

And if you can’t do anything about the plans for today, tomorrow or even for the next month most often, then taking control of sleep and getting out from under the covers is quite realistic. In this article we will tell you about three elements that can help make any person’s morning much more kind and awake.

There is a summary at the end of the article, which gives a summary of the whole system.

The first thing we need is to wake up at the crack of dawn. This concept is familiar to any EAL fanatic, which is quite simple and logical – it is the natural order of things. For almost any living thing, the sun is a wake-up call.

For many, it is already an argument in itself. Many like the very idea that waking up with the first rays follows a polished algorithm with a history of billions of years. “It works, don’t touch” (c) But this principle also has a scientific basis.

Cortisol (the stress and adaptation hormone) starts to rise smoothly at 4-5am and peaks around 8:00am. This data was obtained in the summer and correlates with the time of sunrise. Most interestingly, the trigger for this process is light hitting the retina.

This is why light quality plays a role in this process. Even on a cloudless day, the amount of light that comes through the window is 100 lux (lx). At the same time, sunlight, even on an overcast morning, gives an average of 1,000 lux, but that is if you are outside or on a balcony without a visor.

Hence the first recommendation for improving the quality of the morning – after waking up be sure to get outdoors, at least for five to ten minutes. It does not matter how much you will be wrapped in clothes, a dose of light should get your eyes.

In theory, you can shine a bright lamp in your face for ten minutes, but it will be very strange. Especially if you do it in the presence of anyone. But a morning walk is natural and will not arouse any suspicion. Among other things, it’s a little exercise.

One of the simplest ways to cheer yourself up is a cool or icy shower. The topic is complex and complicated, so for now, in the form of answers to frequent questions. Later I will make a separate guide.

– Should I take a shower right after waking up or after my morning walk/jogging/gymnastics?

There’s no difference, purely based on your preferences and morning structure. If you have a lot of receptors on your body and sensitive skin, it’s likely that cold water invigorates you much more than warming you up “from the inside”. In that case, you should try a shower right after waking up, and then move on to breakfast and exercise.

– Is there any ideal morning routine and what place does the shower have in it?

On paper, the most ideal is this:

  1. Waking up, opening the windows. To saturate the room with fresh air and get the first dose of light
  2. Drinking a glass of water. To activate the digestive system
  3. Washing with cool water. To activate the receptors on the face
  4. Breakfast. For what?
  5. Morning walk. For metabolic kick start and activation of all hormonal systems.
  6. Gymnastics. For the activation of all muscle groups, which haven’t been involved before.
  7. Cold or icy shower, to put the body into a productive state
  8. To go to work, on a huge hormonal wave.

Naturally, this order is very uncomfortable and not very optimized, but by the totality of all factors it is the most productive. If you want to repeat it, at least try to put breakfast before the walk, as this moment has a very good effect on the general state of the body and the speed of transition to the “working state”. The good thing is that many people have this integrated into their lives as it is, as breakfast comes before going out to work.

– Should you necessarily start with cold water and spend your entire morning routine under it?

Not necessarily. If you have no experience, a contrast shower will do for starters, i.e. alternating pouring yourself with hot and cold water. You should finish with a cold version.

This thing, which became very popular after the book “Miracle Morning”. It’s called the “morning ritual. It’s one of those books that suggests “running in the morning, setting yourself up for great things and being happy.” Wasting your time reading it is definitely not worth it.

The most valuable thing I should get out of it is the formation of a pack of mini-habits, the implementation of which sets you in the right mood. You may have seen an example in the previous section about showers. The above 8 items are quite a ready-made morning routine set.

Imagine that even if you find yourself in a new place, thrown out of your comfort zone, it is enough to execute the algorithm of 5-10 actions and your inner cogs are already calibrated and ready to fight.

What should your individual “morning ritual” consist of? It should be useful and satisfying. In no case should it be a torture of your own body and brain. Try to simplify an individual routine or replace it with a similar one, and most importantly, dilute it with something you really enjoy doing in the morning.

If you don’t enjoy jogging, replace it with walking or swimming. If you don’t like ice showers, try just pouring a bucket of ice water over yourself. If you enjoy reading in the morning, read or listen to audiobooks! Even video games, if they don’t take more than 30 minutes, can come off as an element of your morning routine.

There are about 3 to 12 of these activities you need to accumulate. Of varying lengths and difficulty, all should be enough for 1-2 hours in the morning. If you’re having trouble counting, make a spreadsheet and put everything you want to get done in the morning on it and see if you get it done or not.

The main message of the “morning ritual” is to form a stable chain, by repeating which the body will turn on the right routine. The chain will have to be trained, perhaps for more than one month. If everything goes very well for you, even a few weeks will be enough. If you don’t know where to start, which links to build your chain from, then it can take months just to experiment. The main thing is not to give up and try. If you don’t know what lights you up in the morning, how do you move forward?

A successful morning consists of three steps:

  • Waking up when cortisol is rising and activating your body with a dose of morning light
  • Take the right shower, at the right time
  • Do a morning routine and thereby lock in a good mood for the rest of the day.

This is the ideal to strive for. Somebody will be fine with this algorithm in exactly the same way, but even if not, the individual pieces of this system can make your morning, afternoon, and evening a whole lot better!

I hope the lights above help you and you can make your mornings an order of magnitude kinder and more efficient. If you’re interested in other people’s examples of effective routines, biohacking, and nootropics, check out Telegram Chat. We have a small community there on these three topics.

Fifteen smarties to help you get up in the morning with ease

Whether you think of yourself as a “lark,” “owl” or “dove,” with the right routine you’ll turn into… a person. One who wakes up easily, welcomes the sunrise with joy, and is alert and energetic throughout the day.

Does this sound fantastic to you? Then you haven’t tried our great tips!

1. Go to bed earlier

Going to bed early is a lot harder than waking up bright and early. But if you go to bed well past midnight, waking up early is out of the question. The body has not had time to fully rest, will insert you a “stick in the wheels,” catching sleepiness and cherishing the desire to reset the alarm clock for another 15 minutes.

2. Just get up

Whatever excuses you may think of for being late for work again, it’s probably because you couldn’t bring yourself to… get out of bed. Just get up, take three steps away from your bed, and then head to the bathroom to wash your face and freshen up.

A leading speaker in the United States, who is invited by major companies to conduct motivational seminars for their employees, writer Hal Elrod believes that every morning should begin with self-development. Personally, he practices meditation, affirmations and visualization. All of the above helps him get up earlier and feel better.

3. give up gadgets before bedtime

Leaving your smartphone on the shelf and refusing to walk around on social media late at night, you carve out time for the most important thing – proper rest.

Think about it: none of it matters if you don’t get enough sleep. So why deprive yourself of sleep with your own hands? Especially nowadays a pleasant dream is one of the few pleasures available to everyone.

4. Set the alarm in the right place

Did you wake up on the wrong side of the bed again? Maybe because you got your feet out of bed too late. Make them go faster! Your alarm clock chimed, so you went to turn it off. Ideally – in the far corner of the room or even outside the room, so you wake up for sure.

American writer and journalist Ernest Hemingway said that he was best able to write early in the morning.

5. Give yourself time to wake up.

Only supermen, jumping out of bed, ready to help people and save the world from mythical monsters. Ordinary people still need time to wake up. Get up earlier by 15 minutes to have time to put your thoughts in order – read a book, meditate, take a walk in the fresh air, or draw a plan for building a new house.

Sometimes it’s even helpful to check out social media, but only if it’s real for 5-10 minutes, and solely to wake up. It’s no secret that some news has a better effect than the loudest alarm clock.

6. Take a sip of water.

The body loses a lot of fluid overnight, which in the hot air of a well heated room in winter or dry in summer, is fraught with dehydration. Put a bottle of clean water by your bed. And when your alarm clock rings, take a couple of sips.

The beautiful Jennifer Aniston considers herself an “owl. She repeatedly appealed to doctors so that they helped her learn to get up earlier. But in the end she helped herself: every morning she drinks water with lemon and meditates for 20 minutes.

7. Forget the coffee.

Anyone who drinks coffee in the morning is not acting wisely. At least from a scientific point of view. First, too much coffee has the opposite effect, provoking the development of stress and completely depriving strength. Secondly, tea handles involuntary awakening much better.

The invigorating effect of coffee lasts for four hours, while the effect of green tea lasts almost twice as long. And that’s because tea contains “tea caffeine” – theine, which is softer and works better. The main thing is not to skimp on the invigorating drink by buying cheap tea bags. Allow yourself the best in the morning!

8. Get your hands on some ice.

Cosmetic ice is a great way to wake up your skin, tone it, and provide a slight blush. But it’s also a guaranteed method to cheer up. And for women, it’s a way to firm up their breasts and make their cleavage area look beautiful.

Caroline Burkle, American swimmer and Olympic medalist, wakes up at 5:30, eats an energy bar and starts jogging, swimming and strength training. Only twice a week does she allow herself to sleep in until 7 a.m.

9. Produce endorphins.

Fountaining “hormones of joy” in the morning seems like an impossible task. But the point is that you can stimulate your body to do it. Take a contrast shower, for example. The alternation of cool and warm water gives vivacity, becomes an excellent exercise for the blood vessels, and ensures freshness and vigor.

By the way, it is proved that the contrast shower helps to cope with the manifestations of cellulite. True, for this purpose it is desirable to connect to it a massage with a scrub mitt or anti-cellulite agent, and do not forget to rub the skin after it.

10. Make a very delicious breakfast.

Knowing that you have a perfectly good table in the kitchen will make getting out of bed a lot easier. What’s for breakfast is up to you. You can, as the French example, enjoy freshly brewed tea with croissants, as the Israelis prepare shakshuka, or as the Italians boil pasta.

It’s worth noting: no matter what you choose, breakfast is unlikely to be deposited on your hips and glutes, because the day is just beginning and you’ll have time to “burn fat.”

For ambitious people, getting up early is the key to success. For example, Tim Cook, CEO of Apple, wakes up at 3.45 a.m. and Sally Krawcheck, President of Merill Lynch’s wealth management department, at 4 a.m.

11. motivate yourself

Without good motivation, it’s unlikely that all of the above will pay off. Just think about it: why do you need to get up early?

Could it help you move up in your career, get your figure in order by taking time out for a run, or meet the person you love by walking to work leisurely instead of flashing your heels in a hurry? Every task has to have meaning, find it for yourself!

12. Try to get enough sleep during the day.

Specialists at the University of California, Irvine, USA proved that even 20 minutes of sleep in the middle of the day improves mental acuity, memory and helps to combat stress. They are also guaranteed to improve mood.

Disney CEO Robert Eiger wakes up at 4:30 to do his favorite thing – read the paper, listen to music or play sports.

13. Take public transportation

Surprisingly, many businessmen and successful people do so. When it takes several hours to get to work because of traffic jams, taking the subway is a great solution, saving time and energy.

The freeing minutes can be added to a night’s sleep or spent on sports. By the way, sitting in the transport you can even take a nap, just do not oversleep your stop.

14. Reconsider your diet.

Sounds boring, but research published in the Journal of Clinical Sleep Medicine found that people who eat a healthy diet fall asleep in an average of 17 minutes, while those who indulge in excess take two hours, and their naps are shallow and often interrupted.

“What good will I do today?” the American politician and diplomat Benjamin Franklin asked himself every morning . He liked to get up early and believed it helped him to be healthy, rich, and wise.

15. Make an appointment with your doctor.

If sleepiness and apathy are your usual morning companions, make an appointment with your doctor. These may be the first signs of health problems. The doctor will help to identify the problem, and timely treatment will allow you to forget about it forever.

To easily get up in the morning to start you need to establish a regime of work and rest, especially sleep. We all sin that we like to stay up late in social networks or in front of the TV, and the beauty, as you know, requires sacrifice. Consequently, a proper regime and avoiding the endless use of gadgets will benefit everyone.

It is proved that blue light from gadgets – HEV (High-Energy Visible Light) causes premature skin aging and sleeping problems. HEV is in the blue part of the spectrum and is therefore considered high-energy. The blue light from gadgets is comparable to UV light, in that it breaks down collagen and elastin and generates free radicals. What’s more, it disrupts melatonin production, so people who like to spend time at their laptops or tablets often have trouble sleeping. As a result, they constantly look puffy and sleep-deprived, not to mention the fact that the habit of squinting while looking at a gadget screen leads to premature wrinkles in the periorbital area.

If you want to wake up easily in the morning and look good, go to bed no later than 12 a.m. This is the time when the hormone melatonin, important for any person, is released into the blood, whose function is to regulate the endocrine system, to normalize blood pressure, to increase the immune functions of the body, and to slow down the aging process. In general, a healthy and sound sleep gives us the opportunity to rest, recharge with new energy and restart vital processes in the body. We should not neglect these opportunities that nature has given us to the detriment of our health.

Remember that our lifestyle and diet also affect the condition of the epidermis and the way we look in the morning. Unhealthy habits and a poorly balanced diet have a negative impact on our appearance, contributing to dry skin and the appearance of premature wrinkles.

Don’t eat smoked meats, pickles or drink water 1 to 2 hours before bedtime, as this can lead to swelling in the first half of the day. To maintain good health and youthfulness, ventilate the room before going to bed. In cold seasons, it is recommended to turn on a humidifier or place a wet towel on the radiator before going to bed.

Avoid the use of synthetic bedding. And most importantly, do not sleep with your nose on the pillow or in a position on your side – you are guaranteed to find new wrinkles or creases on your face. It is better to use an orthopedic pillow to sleep, and you can put the second one under your feet – this will help to avoid possible swelling in the morning.

With the development of civilization and electrification, we are not as dependent on the sun as our ancestors were. Life is boiling almost around the clock, and going to bed early is just as difficult as waking up early. So the first thing to pay attention to is bedtime. Go to bed tonight – that is, before 11:59 p.m. If falling asleep is a problem, yoga can help.

According to yoga, we have a lunar (night) channel, which runs on the left side along the spine. When it is activated, the body relaxes, recovers and sheds fatigue. To activate the lunar channel, lie on your right side and take several breaths in and out with your left nostril to make it breathe easier.

For an easier awakening, on the contrary, turn on your left side and breathe in and out with your right nostril to make it easier to breathe in. This will activate the day channel and help the body wake up.

To open your eyes more easily, I recommend any dry eye drops. And be sure to take a few sips of water in the morning. Keep it on your bedside table. Moisturizing will help cells wake up.

In Russia, the length of daylight hours varies greatly, depending on the season. Many have noted that in winter they “hibernate” and cannot wake up, while in summer, especially on vacation, they awaken with the singing of the birds and the first rays of the sun.

Modern gadgets are a great way to offset the winter darkness: a light alarm clock imitates the sunrise and provides a natural awakening, thanks to the gradually increasing brightness of the light. You can use any smart alarm clock that monitors sleep dynamics and wakes you up in the fast sleep phase, when awakening is the easiest and most physiological.

Also “owliness” can be a consequence of psychological trauma in childhood: a child wakes up early and runs to play with his parents. Parents sleep, the child sees that he is not welcome and makes an unconscious childish decision: “to be loved, I should sleep longer and not disturb parents. Go to a psychologist with this topic.

In psychotherapy the trauma is uncovered and worked through, and the person easily returns to its normal rhythms – turns from an “owl” into a “lark”.

And finally: listen to yourself, to your body! It knows exactly how to be better for you.

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