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What can you do in the morning? What you need to do to look fresh in the morning

Large flows of information, daily stress, changes in climate and seasons can knock us out of our usual daily routine. It’s good when such a regime exists at all. All of the above primarily affects our sleep - an important element of health. About how to wake up if you haven't slept much, without special effort and, most importantly, early - we’ll talk in this article.

Morning. A metro train carries passengers to work. Their faces express dissatisfaction, they themselves are rumpled and sleep-deprived. How to avoid becoming one of them?

There is a whole range of actions on how to start the morning correctly. You can choose those that suit you, you can combine them, you can do one thing if it works. We will list them progressively: from the moment you just opened your eyes until you fully awaken. For example:

Turn off the alarm clock, if it continues to ring, it has already completed its main function.
Turn on the lamp at your head - bright light will work to gradually awaken the body.
Stretch or yawn, if there is such a need. In fact, we yawn when we want to cheer ourselves up, not the other way around. Therefore, yawning in the morning is a very useful thing.
Smile and try to set yourself up in a positive way. The coming day is just beginning, and there will be a lot of good things in it only if you set the mood yourself.
Glass of water. Very important and useful action. In order to wake up faster and normalize fluid levels after sleep, the body needs at least one glass of water in the morning.
Do some exercise. There is no need to invent complex exercises or install a barbell and a set of weights at home. It’s enough just to stretch your muscles and do a little stretching - this way your body will wake up and tone up sooner.

For greater effect, you can perform a set of morning yoga exercises - they can be found freely available on the Internet, but it is better to consult with experienced teachers.

Wash your face cold water or accept cold and hot shower- that's another thing good remedy, to cheer up, and after charging it will be very useful.
The right start to the morning - good breakfast . It will give you energy for the whole day. This is the most important of all meals. Oatmeal with fruit, yogurt, eggs and chicken are ideal breakfast foods. Choose and create your diet. It's better to do this a week in advance.
Avoid taking fatty or fatty foods in the first half of the day. spicy food, do not add syrups and remember that satiety comes after 10 minutes from the start of the meal - wait until what you eat is digested.

At any of the stages described above, you music will help to wake up - an energetic and favorite composition or a playlist at once.
The advantage will be the opportunity walk in the morning. Walking after sleep will strengthen all the measures taken previously, and you will wake up completely.

Let's begin with optimal time for - minimum 7 hours. If you sleep less than three, then no matter how hard you try, you won’t be able to wake up easily. Between three and seven hours of sleep, there is a chance of waking up comfortably, but the body will be exhausted and get tired quickly. Seven hours is the minimum, and you should not experiment with your health.

What to do if there was no daily routine and now you need to get up early? There are a number of measures that are simple and straightforward.

Prepare yourself in advance for waking up in the morning:

Two hours before bedtime, you must avoid any food intake. This is especially true for fatty and spicy foods, alcohol and coffee - if you don’t want to toss and turn half the night and not get enough sleep again, forget about them after six in the evening.
Try rehearsing your morning awakening. It sounds funny, but it works. Set your alarm a few minutes in advance. Lie down on the bed and imagine that you are sleeping. When the alarm clock rings, immediately turn it off and get up. Do this several times - your body will develop a habit and over time it will begin to wake up easier and faster.
Playing with an alarm clock - place the mechanism away from you, for example, in the far corner of the room - on the table. Thus, to turn it off, you will have to get out of bed.
Ask a friend or relative to call you in the morning and wake you up.
At night, place a glass of water at your head so that when you wake up you don’t have to go to the kitchen.
Make a to-do list for the day. There will be a feeling of upcoming work, and you will not be able to sleep for a long time.

Give yourself a reward for getting up early: buy clothes for exercise or a dressing gown, prepare in advance tasty breakfast and leave it overnight, watch a delayed episode of your favorite TV series or read a chapter of a good book.
Don't go to bed with confused thoughts, doubts, resentment or anger. The body will not be able to sleep due to stress and anxiety state. Try to resolve all the exciting issues in the evening.
At least an hour before bedtime, put your gadgets aside, close social networks and turn off the TV. It’s better to read something neutral or light to tune in emotionally to good dreams.
Meditate or do some evening yoga exercises. Your muscles will relax and it will be easier to fall asleep.
A cool shower will also have a good effect on the body's condition. Precisely cool, because after it you will wrap yourself in a warm blanket and fall asleep.
Don't like the cold? Hot bath With essential oils will relax you and make your sleep peaceful and easy.
Do not overload yourself - proper rest will restore strength and performance.
A light massage will help you get to the kingdom of Morpheus faster. In case of insomnia, do special massage exercises - they can be easily found on the Internet.

If, despite your best efforts, you may need to see a doctor.

Stick to your sleep schedule - wake up and go to sleep at the same time. This way you will strengthen the habit and after months you will be able to wake up without an alarm clock. But if drowsiness appears earlier than usual, don’t worry - go to bed.

Another important point: Your awakening depends on how quickly you can fall asleep. As you know, we sleep in cycles of 90 minutes. During this hour and a half, a person manages to be in both the fast phase and the slow sleep. We will not go into detail about what each of the phases entails, but let’s turn to the calculations.

To wake up refreshed and full of energy, you need to do this at the end of the cycle, that is, if you go to bed at 23.00, then it will be better to wake up at 06.30 or 08.00. This way you will maintain the length of the cycle, and it will be easier to open your eyes than if you set the alarm clock for 07.00. To wake up on time, calculate this moment - set the alarm clock at the right time.

To fall asleep faster, remember the position in which you wake up. This is the most comfortable position for your body, and in it you will fall asleep earlier than in others.

Doing your usual routine before bed every day, without putting stress on your brain and muscles, will set your body up for the night. Brushing your teeth, lightly tidying up your room, playing with your pets, or something else is best here. The main thing is to do this constantly, so that over time the body begins to get used to them as preparation for sleep.

Quite often, musty or dirty air in the room prevents you from falling asleep quickly. This is due to the fact that the body allocates additional forces for proper air exchange. To prevent this from happening, it is necessary to constantly monitor the air quality in the room or apartment. Check if it is working properly, ventilate the rooms just before going to bed, try not to smoke or ask your neighbors to do this in other places.

If you still find it difficult or unpleasant to breathe as a result, invest in an air purifier. And even better - a breather. It is a compact supply ventilation with the ability to heat and purify air and control parameters from a smartphone.

Yes, we have all heard that breakfast should be complete, more or less filling, but few of us use this knowledge. But the morning is given so that we can eat well, so that we don’t feel like it until lunch.

Otherwise, all sorts of nuts, chips, chocolates and the like are used.

So, if you don’t want to be distracted by a grumbling stomach during the day, be sure to eat deliciously in the morning. You shouldn’t overeat either; choose a norm for yourself and follow it.

Working with messages and email

Morning should be a morning abstracted from work and work responsibilities. This is your personal time, and you should not waste it checking email, and respond to everyone who wrote to you on one issue or another.

It is best to devote time to yourself, drink coffee after breakfast, read the newspaper. And the mail - it will already be waiting for you at work, check your letters there.

TV

Many people say that TV is a zombie box. In most cases this is true. And it’s okay if you’re watching a movie or show in the evening. But in the morning TV is generally contraindicated. Now the news is not conveying anything good, this is not the USSR with its reports on the number of awarded milkmaids and the amount of wheat shipped.

Now we hear and see in the news only about wars, famines, earthquakes and others negative things. There is a lot of good in the world, but the audience wants to hear something shocking, and journalists give all these things to the people.

Well, in the morning hearing about the war is more expensive for yourself, the whole day will be ruined.

Do not hurry

If you start the morning in a hurry, you will be in a hurry all day long. It’s worth setting yourself a certain daily routine once and for all (many psychologists recommend this) and following it. Then in the morning you will slowly perform your own ritual, which includes gradually waking up, drinking coffee or tea, exercising and other pleasant things.

And no one needs to rush, throwing things around the house. Preparation for the working day should be sedate.

Marcus Aurelius once said: “When you wake up in the morning, think that you have again received the precious privilege of being alive - breathing, thinking, enjoying and loving.” This article contains a list of morning activities that will set a good tone for the entire next day.

Pray.

Prayer, even a simple one, can help you start your day with a sense of calm. Instead of reaching for your phone and checking your morning email, spend a couple of minutes just sitting in silence and reading a prayer to fill your soul.

During the day we take on many big and time-consuming tasks - allow yourself to start on a calm wave. In addition, prayer will help you tune in, you will become more focused and feel a surge of strength.

Thank yourself.

Start your day by being grateful for what you have. This practice will teach you a very important skill - to be grateful to yourself for small successes over the next 24 hours. This will make you more resilient to the problems that arise throughout the day.

“If the only prayer in your life is the word ‘thank you,’ then that will be enough.” Meister Eckhart.

Figure out in your head what to do today.

The earlier your plan for the day is made, the more efficient and productive you will spend your time. Once you do this, leave time in your schedule to deal with problems as they arise.

Drink a glass of water.

Your body wakes up dehydrated, so it's important to drink some water first. In her book The Body Ecology Diet, nutritionist Donna Gates suggests people drink half daily norm water exactly in morning hours. This will cleanse the body of toxins, reduce hunger and the risk of headaches during the day.

Do some stretching.

It's hard to find a person who wakes up with ease in their muscles and bones. And it’s not so easy to train yourself to do exercises. However, research shows that stretching in the morning can increase your flexibility, improve circulation, and reduce accumulated stress. Plus you will greatly improve your posture.

Listen to music.

Starting your day by listening to music, you will have a lot of fun, lift your spirits and recharge yourself with positive energy for the next day.

Research shows that music can improve overall motivation and productivity. So treat yourself!

Smile.

Start your day by smiling in front of the bathroom mirror. She is providing positive effect on your general condition and mood, even when you are not at all happy. A smile makes people around you trust, and remember - successful people always have a positive attitude.

Clean up after yourself after the evening.

Our lives are busy, so sometimes you can forget about small things in the morning. Sometimes we throw clothes around the house, leave dishes in the sink, and don't pick up trash after ourselves. All this can accumulate day after day, but ultimately it will develop into basic laziness.

But imagine how great it is when you come home and everything is tidy and clean. You can just sit back and relax.

Do the hardest work first.

In fact, it may seem like it would be best to do a bunch of small things in the morning, but if you solve the most difficult task first, then all the others will be solved even faster and better. In addition, this is a great way to combat procrastination for those who are used to procrastinating.

Ecology of life. Fitness and sports: So, armed with confidence and determination, keeping in mind the saying: “How you start the day is how you spend it,” you decided to do exercises in the morning...

"Get ready to perform gymnastic exercises“- these words, spoken by Nikolai Gordeev to the musical accompaniment of Valentin Rodin, began the famous Soviet morning exercises on the radio. Adults and children used it; they brushed their teeth, had breakfast, and got ready for work and school.

Today, despite the propaganda and fashion for healthy image life, there are practically no such programs on TV and radio. Moreover, in many forums dedicated to healthy lifestyle, morning exercises are assessed quite skeptically.

In this article we will focus on exercise routines for adults and children, and consider some practical and theoretical aspects associated with physical activity in the morning.

Arguments for or why you need to do exercises in the morning

G. Landry, fitness trainer and author of high-intensity weight loss programs, claims that one of the important elements when playing sports is morning exercises. Regular exercise helps, in his opinion, to lose weight and improve general condition body.

He identifies 10 reasons why you need to do morning exercises:

1. More than 90% of people who do exercises in the morning improve their results in sports.

2. Morning exercises contribute to a “jump” in metabolism, as a result of which the body burns more calories per day.

3. By doing exercises, a person receives a charge of vivacity and energy.

4. Many people say that exercising in the morning helps them regulate their appetite throughout the day.

5. Morning work-out promotes awakening of the body. Over time, the circadian rhythm adjusts to this regime, and the person feels better.

6. By doing exercises, we become more disciplined.

7. Research has confirmed that physical activity stimulates mental activity.

8. By doing 10 minutes of exercise in the morning, you can keep your body in shape.

9. As a result of exercise, physiological processes in the body will work better, which will lead to an overall improvement in well-being.

10. Just try doing exercises in the morning and you will see how great it is.

Promoted by films jogging in the morning perceived by many as best alternative charging. What is healthier and better – exercise or morning jogging, we will let everyone decide for themselves; there is enough material on this topic on the Internet. There is no doubt that competent exercise is useful in any form, but not everyone will be able to readjust and start running in the morning, because it requires a lot of effort, willpower and time.

In addition, there are discussions regarding when is the best time to run and whether morning running is harmful. But if you're determined to run in the morning, here are some facts and recommendations:

There is an opinion that the air is cleaner in the morning, which means running at this time is healthier.
Thanks to running, the body is saturated with oxygen, muscles and joints are toned, and metabolic processes are more active.
Those who run in the morning are much less likely to suffer from insomnia. Running has been proven to have a positive effect on the cardiovascular, nervous and respiratory system. While jogging, almost all human muscles are involved.
Running helps strengthen immune system. Sweat also releases toxins accumulated in the body.
Running is a serious activity, and an unprepared person can get injured. If there are any medical contraindications, it is better to consult your doctor first. Also, always do a warm-up.
Running is perfect for those who want to lose excess weight. So, during an hour-long run at a speed of 10 km/h, a man weighing 80 kg “burns” more than 800 kcal.
Great value has a route and equipment. You need to run where there are trees - in a forest plantation, a park. Clothing should be comfortable and not restrict movement. Shoes are true to size and have soft soles.

A lot of useful information and answers to questions from those who have just decided to start running in this report:

A set of exercises for morning exercises

So, armed with confidence and determination, remembering the saying: “How you start the day is how you spend it,” you decided to do exercises in the morning. There are many exercises, you can combine them and do them in any order. Let's look at some important aspects, which you should know before starting the exercises.

1. You should not do exercises immediately after waking up. Get up, drink a glass of water, wash your face, stretch, and then start doing exercises.

2. The body is not yet ready for heavy loads in the morning. The exercises performed should be smooth and not contain sudden movements. During exercise, try to breathe evenly and calmly.

3. It is also better not to resort to power loads. It is optimal to do aerobic and bodyweight exercises in the morning.

4. You need to perform each exercise 8-10 times. Try to do exercises daily.

Also interesting:

Exercises:

For the head: turns left and right; bending back and forth.

For shoulders and arms: rotational movements of the shoulders alternately and together; rotation with straight arms, describing a circle; alternate swings of arms - one hand from above, the other from below; rotation with arms bent at the elbows in different directions.

For the torso: feet shoulder-width apart, perform smooth bends forward, trying to touch the floor with your palms; with your arms bent at the elbows, holding your belt, rotate your pelvis with slight bends forward in both directions.

For legs: alternately swing your legs back and forth; squats without lifting your heels off the floor; raises on the toes. published