What is YOUR secret to feeling fresh and energised first thing in the morning?
Even if I sleep for 10 hours, I wake up feeling groggy and miserable until i've had a hot shower and breakfast.
I often press the snooze button again and again for up to 45 mins. I'd much rather be able to sleep for 40 extra mins and snooze for 5 but there's just no way I could get out of bed 5 minutes after i'm woken up!
I'm looking for your own tips.
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M$15 Answers
BELIEVE IT OR NOT TO FEEL FRESH IN THE MORNING YOU HAVE TO TAKE CARE OF YOUR PREVIOUS DAY'S DIET!!!!!!
Here are 10 tips that you can follow to be fresh when you wake up--
1. Start the day right.--
Yes, that means breakfast. Combine a whole grain with fruit, skim dairy, or soy milk, and even add some lean protein to the mix to sustain energy levels throughout the morning. Cooked oatmeal with yogurt and a banana or Lite Mueslix with soy milk and blueberries are good choices.
http://www.atjuniperhill.com/images_finger_lakes/breakfast_setting_ithaca_upstate.jpg
2. Have a mid-morning snack.--
Combine a protein and a carbohydrate. It is fine to be hungry mid-morning, so honor your hunger and give your body fuel when it is asking for it. Try yogurt with a peach, low fat string cheese with an apple, or cottage cheese and grapes.
http://i198.photobucket.com/albums/aa61/veggieplatter/Fruityyogurt.jpg
3. Eat lunch on time.--
Don't push back lunch until you are ravenous. Instead, eat your mid-day fuel right on time to keep your blood glucose levels nice and steady.
http://www.henwaller.com/images/LocalLunch3058.jpg
4. Boost your mental energy.--
Nature's nutrition for the brain are omega-3 fatty acids. Add light tuna or salmon to your lunchtime food choices, in addition to walnuts, tofu, and canola oil. Healthy fats keep you feeling full for a longer period of time, so add small amounts to meals and snacks. Some good choices include avocado and almonds.
http://ellenbarrett.files.wordpress.com/2008/08/almonds.jpg
5. Start the day with moderate caffeine levels and keep caffeine intake modest. While it does increase mental energy, too much caffeine may lead to energy highs and then lows, and can interfere with quality sleep.
http://www.psychoworld.sk/uploaded_images/Caffeine-Dependent-734143.jpg
6. Limit processed foods high in sugar.--
Avoid the office candy jar, treats, and vending machine whenever possible. Processed foods do not provide sustained energy and can result in low-energy moments during the day.
http://claytonguiltner.files.wordpress.com/2007/10/candy-corn-1.jpg
7. Consume foods high in folate--
.Higher levels of blood folate have been associated with faster and better thought processing. Good sources include lentils, chickpeas, black beans, asparagus, broccoli, avocado, and orange juice. Also important are vitamins B6, found in bananas and spinach, and B12, found in lean proteins and skim dairy products.
http://i176.photobucket.com/albums/w176/mandirab/asparagussalad2.jpg
8. Have an afternoon snack.--
If dinner is late or if you have an evening workout scheduled, fruits, vegetables, and low-fat yogurt provide energizing carbohydrates.
http://www.japanitup.com/wp-content/uploads/2008/08/afternoon-snack.jpg
9. Consume complex carbohydrates that contain fiber.--
The fiber allows the carbohydrates to be released more slowly, providing sustained energy. Opt for whole grain bread, whole wheat pasta, brown rice, and whole grain cereals.
http://www.all-creatures.org/recipes/images/bread-orcardrais4.jpg
10. Stay hydrated.--
About two-thirds of our body is water, and dehydration can contribute to reduced energy levels. About 80% of the fluid we consume comes from the fluids we drink, and the other 20% comes from foods. Always drink when you are thirsty, and have water available during the day to hydrate regularly.
http://wwwdelivery.superstock.com/WI/223/1775/PreviewComp/SuperStock_1775R-1086.jpg
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M$
Here's a tip I came across about a year ago, and found it to work swell for solving this on either an as needed basis, or as a new habit. You can practice waking up - any time of day or night. It sounds silly, but your psyche remembers and knows what you should feel like.
You should set your environment to as much of a typical morning wake up as you can - such as quiet, dark, in your bed, etc. Then to practice, you set an alarm for 5 or 10 minutes. You get in bed like you would be when you'd wake up in the morning, you close your eyes, relax, try and actually nap if you can. Actually falling asleep doesn't matter. Then when the alarm goes off, you simply sit up, take a deep breath and stretch your arms and legs, and - this is important... get out of bed immediately and start doing something you'd do normally. Get your shower, or walk into the bathroom at least. Something along the lines of doing something that you want to be automatic for waking up.
When you've done this once, it may show an improvement already the next time you wake up in the morning, but you should probably practice it several times and maybe on separate occasions throughout the week/month to make it really stick. Practice as much as you want to any day you want.
This is one of many things you can do to help your body and mind to quickly become sharp and alert in the morning.
Another thing I like to do even if I'm not doing that (since I still don't practice enough), is spray a facial toner & body mist made with the Neroli essential oil. It's quite good smelling and very refreshing. Makes my face feel not as greasy too. This stuff is not very expensive at all (mine was $3).
Other therapeutic grade essential oils (a bit more money) can be used to stimulate your brain and alertness and even creativity (try Grapefruit oil and Chamomile Roman from England - but careful to follow usage and safety guidelines).
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M$
Unfortunately, I just moved, so the sunlight is not as strong.
I also like to use peppermint essential oil. It not only clears up your sinuses, but it also perks you up.
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M$
Other tips:
1. Stop drinking Caffeine
2. Eat a nice salad for dinner. Lettuce contains lactur carium that helps promote sleep by sedating the nervous system
3. Eat a banana just before bed. They are rich in tryptophan... you know the feeling right after eating a lot of turkey at Thanksgiving?
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M$
After I wake up, I never immediately jump out of bed. I like to lie there for a bit and stretch. I usually try to think of something positive about the day ahead. It's cheesy, but I am so not a morning person so it helps motivate me.
After that, taking a warm shower (hot makes me sleepier for some reason) using Bergamot body wash perks me right up!
personal experience gained by having to get up insanely early
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M$
Something else that really helps is exercise. I hate exercising in the morning but I do walk about 4 times a week before I get around. It's a sacrifice, but I always feel good afterwards and it gets the energy flowing. But you have to make it a steady part of your life. I tend to walk about two miles or so when I walk in the mornings, but see what you need. It's more important that it's consistent than that it's a marathon.
Build a routine and exercise... You might just find out you fool everyone into thinking that you're a morning person... and eventually you might fool yourself! :)
This is totally the experience of a late night musician whose had to learn how to function in an 8 to 5 business world.
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M$
-- Also, everyone needs different amounts of sleep so you may actually need more than 10.
-- And even if you aren't running low on sleep, its also completely natural to take some time to wake up.
-- So I guess I'm saying that I think there isn't really a secret, its more that is normal for you (and actually maybe everyone is underestimating the amount of sleep they need to some degree and don't complain because eight is supposed to be enough).
-- But I do have a few ideas:
a) coffee. seriously this always wakes me up (bit of a trade off later in the day though).
b) pay very close attention to the light that enters your bedroom at night and in the morning (and the light you are exposed to during the day). my personal theory is that having more natural light actually hitting you in the morning _might_ give your internal clock a jump start to some degree.
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M$My own experience
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M$You can leave an optional "tip" with Mahalo's virtual currency, Mahalo Dollars. If you are asking a difficult question that might require some research, or if you'd like a wide variety of feedback, a higher tip often leads to more answers to your question.
M$
You can leave an optional "tip" with Mahalo's virtual currency, Mahalo Dollars. If you are asking a difficult question that might require some research, or if you'd like a wide variety of feedback, a higher tip often leads to more answers to your question.
M$
No seriously they are packed with just enough sugar to give my body a jolt and sour enough to wake up my senses.
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M$I'm then excited to see how the universe will surprise me in getting me what I want...
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M$
This "Law of Attraction" you're referring to, would that be the theory that you can make something become true by simply wanting it enough? Maybe it's just the scientist in me, but I don't think it meets the standard of proof required to call something a "law".
You misunderstand the Law of Attraction. There are plenty of books about it... Perhaps you could read one or two... Or you could lower your standard...
avoid late night TV and internet
avoid thinking about porblems
gap between dinner and bed
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M$If you have an alarm clock that you can set to the radio (rather than the annoying alarm sound), that might help as well.
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M$.jpg){kind=small}
2. Fruit - like an orange, grapefruit half or apple. Be careful, if you take a Statin like Lipitor, grapefruit will inactivate it.
3. Protein like cottage cheese or an egg a
4. Something small with starch in, for instance half a bagel.
5. Eat a healthy dinner the night before and do not completely leave out starch! Starch makes available sugar for energy over many hours!
6. Occasionally a dose of painkillers like Advil or Tylenol extra strength is helpful sometimes too to avoid feeling like one is old while far too young still.
6. Take a shower.
7. Be nice to yourself, wear nice clothes made of natural fibers, like cotton, silk and wool.
8. Get regular exercise, and a fair amount of exercise the day before, although not too much. Exercising is like exorcising the demons of weight gain, lack of energy and desire, and aches and pains.
9. Set off enough time for yourself in the morning to catch up on E-mail and world news.
10. Get 7-8 hours sleep the night before.
11. Have interesting small goals planned out the night before of what you want to accomplish in the morning and throughout the next day.
12. Lower your expectations, grouchiness in the morning is average, however as the Bible says: "...weeping may remain for a night, but rejoicing comes in the morning." Psalms 30 verse 5, NIV. So God promises us energy if we try to be a good man or woman with his help.
Personal experience
http://www.biblegateway.com/passage/?search=Psalm%2030;&version=31; - Psalm 30 in the Bible, NIV.
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M$
As long as this was i somehow found it strangely very refreshing :)
+1
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