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This article was co-written by Alex Dimitriu, MD. Alex Dimitriu, MD, is the owner of Menlo Park Psychiatry & Sleep Medicine, a clinic in the San Francisco Bay area that specializes in psychiatry, sleep, and transformation therapy. Alex received his medical doctorate from Stony Brook University in 2005 and graduated from Stanford Medical School’s Sleep Medicine Residency Program in 2010. Professionally, Alex is certified in both psychiatry specialties. and sleep medicine.
This article has been viewed 2,572 times.
Every morning when you wake up, when the alarm goes off after a long night, you will find it hard to resist hitting the enchanting snooze button to continue to cover yourself and sleep again! However, you can apply a few simple tactics to stay alert in the morning and throughout the day when you feel tired.
Steps
Energize in the morning
- This is usually easy to do on birthdays as well as fun holidays, but you will have to wind up your own to wake up bright in the first few days of the rainy, gray week. Even if there’s no big event to look forward to, think about the little things that make you happy every day, such as: walking the dog, having that first cup of coffee. You can replace coffee with chocolate, (rich in flavonoids) especially the one containing 70% cocoa and more concentrated, but if used too late, it will cause insomnia. Talk to your best friend on the phone after a hard day at work. On the way home, you can stop by to buy your favorite food. As soon as you wake up, the first thing you do is think about whatever makes you happy.
- If you use thick curtains to block light from the street, try a neutral shade that effectively blocks out most of the artificial light, but still ensures that the room is lit when the sun is shining. sunrise.
- Try waking up early and watching the sunrise. You will have some quiet space to yourself in the morning before facing the pressures of the day. You can watch the sunrise from the window, or go out early to clear your mind.
- If you want to drink water while still in bed, fill a small thermos with ice the night before and place it on the bedside table. The next morning, the ice will melt and you will have a cool glass of water to drink.
- Drink water before sipping a cup of coffee or tea.
- Wash face with cool water. This will help you lower your body temperature and get out of the warm, sleepy state.
- If you don’t like minty toothpaste, hold a bottle of menthol or some mint in your hand and take a deep breath. This has the same effect as when you use mint toothpaste.
- Reading an email or an interesting book can be just as effective. If you choose to read, make it a morning book. Continue reading this book every morning.
- You can also listen to the radio or watch TV.
- Go out for a walk.
- Washed last night’s dishes.
- Make the bed and rearrange the room.
- Do some jumping jacks.
- Walk around the neighborhood.
- Better yet, spend 30 minutes on cardiovascular exercise, like jogging, swimming, or cycling.
More awake at noon
- Be strict about rest time. Even when you’re working on a deadline or a big project, working too hard can be debilitating. Take a break every two or three hours and you can be more productive.
- If you can go outside, take advantage of this – whether it’s raining or snowing outside. The process of changing temperature will help the body get rid of drowsiness in the middle of the afternoon.
- Get up and walk around regularly. When you sit still for too long, your circulation will be obstructed – and seriously affect the state of your brain.
- Consult your doctor before taking dietary supplements. You should avoid taking ginseng if you have high blood pressure. [5] X Research Sources
- You can also take the time to read an article, listen to interesting topics from a podcast (iPhone app), learn a foreign language, or do anything else that interests you and makes you more focused. again.
Lifestyle change
- Use the stairs instead of taking the elevator to your floor.
- Get off first, a few stops from your usual bus stop, and the rest of the way you can walk home.
- Try the 7-minute method to work all of your muscle groups every morning.
- Drinking alcohol can also affect your sleep. Alcohol will make you drowsy at first, but later it can prevent your brain from going into deep sleep. That’s why you often feel tired the next morning even after sleeping more than 8 hours. [7] X Research Sources
- Place the personal laptop in another room, or at least power it off instead of leaving it active and easily accessible.
- If you have to leave the room because of the alarm, place the clock across the room so you can still hear it.
- The bedroom decor is peaceful and inviting with soft pillows, candles, muted colors and soothing fragrances, and makes sure nothing is beeping or stringing.
- Try to avoid setting alarms, if possible. Instead, let your body clock wake you up. Waking up naturally will help you stay awake throughout the day, as your body doesn’t go into a “surprise” state.
Advice
- Place your fingers just under your eyes and then use your fingers to rub them in a circular motion, this will help wake up your eyes.
- Wet a face towel, then put it in the freezer for about 15 minutes and then apply it on your face.
- Try to get enough sleep from 7-9 hours.
- Remove the pillows from the bed so you can’t relax and fall back asleep. Setting the alarm far from your bed will force you to wake up!
- Open a window and let fresh air in (especially if there is cold air).
- Make sure to get enough sleep the next night and the nights after so you don’t wake up tired!
- As soon as you wake up and step out of bed and take the blanket to another room, it will be difficult for you to fall back to sleep, especially when it’s cold!
- Drink tea and run around.
- Chew mint-flavored gum!
- Take a shower as soon as you wake up.
- Set your favorite song as your alarm, it will cheer you up and you can even dance to the music!
- Brushing your teeth has the same effect.
- Splash water on your face as soon as you wake up.
- Splash water on your face, and rub the nape of your neck. Try doing some stretching before you get out of bed.
- Make sure to have a nutritious and healthy breakfast (It’s hard to resist 5 slices of bacon in the morning but you do your best!)
- Electronic devices will make it difficult for you to fall asleep, so put your iPad away before bed.
- Move your warm blankets away and force your body to fight the cold.
- If you own an alarm clock, put it in the next room. This will force you to wake up to delay the alarm. Chances are, you will no longer feel sleepy and will wake up quickly!
- Walk around, take a dip in ice cold water or take a shower and make sure to wash your face thoroughly and don’t go back to bed or lie down.
- Do some yoga poses to stretch your body.
- Listen to some upbeat music that you know the lyrics to.
- Open your eyes wide and let the sunlight into the room through the window.
- Let someone wake you up if possible. Have them turn on the lights, then you will continue to look directly at the lights to adjust your vision from night to day.
- Turn on the light. This is a way to help you start your day, and also the first thing that people usually do.
- Splashing cold water on your face will make you feel more alert.
- Never press the “snooze” button!
- Drinking a full glass of lemonade will help you feel more refreshed.
Warning
- Do not listen to rock music at too high a volume. Especially if you use headphones as this can damage your hearing.
This article was co-written by Alex Dimitriu, MD. Alex Dimitriu, MD, is the owner of Menlo Park Psychiatry & Sleep Medicine, a clinic in the San Francisco Bay area that specializes in psychiatry, sleep, and transformation therapy. Alex received his medical doctorate from Stony Brook University in 2005 and graduated from Stanford Medical School’s Sleep Medicine Residency Program in 2010. Professionally, Alex is certified in both psychiatry specialties. and sleep medicine.
This article has been viewed 2,572 times.
Every morning when you wake up, when the alarm goes off after a long night, you will find it hard to resist hitting the enchanting snooze button to continue to cover yourself and sleep again! However, you can apply a few simple tactics to stay alert in the morning and throughout the day when you feel tired.
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