Experts say that people who feel tired all day despite going to bed early and arriving at eight in the morning can undo all their good deeds with bad morning habits.
Here are nine common bad habits that pop up in the first hour of the day that are almost guaranteed to keep you sleepy all day, according to sleep scientists.
From a hot morning shower to dressing in the dark, most people are guilty of at least one of their bad habits.
Experts say that people who go to bed early and feel tired all day despite reaching the age of eight can undo all their good deeds with bad morning habits.
People who adopt more than one bad habit are more likely to complain of fatigue during work hours, according to the Home Solutions for Joy team.
“If you want to feel more energetic, motivated, and generally productive, it’s time to leave your unhealthy morning routine behind and start a good habit,” they said.
Bad habits include hitting the snooze button, checking your phone, forgetting to yawn, drinking coffee, avoiding a healthy breakfast, brushing your teeth right after dinner, leaving your bed unmade, taking a hot shower, and getting ready in the dark.
to delay
According to experts, hitting the snooze button is something most people are guilty of, but it should always be avoided.
“If you hit the snooze button, you can start a sleep cycle that you can’t end,” they warn.
“It makes you feel even more tired.”
They added that you should always get up when you “wake up refreshed” before the alarm went off.
check your phone
Never look at your phone “right after you open your eyes,” experts say.
“It is essential to wake the mind gradually throughout the day, bombarding it with too much information drains energy,” they said.
“If you check social media and text messages, you can panic before the day even starts.”
In fact, experts say you should “wait a few hours” before checking social media or searching for personal emails.
i forgot to stretch
Muscles and joints can become stiff at night, which means it’s important to stretch them every morning.
Experts say that stretching for a few minutes each morning increases blood flow and can give you a feeling of energy.
It can also improve posture and reduce back pain.
leave the bed messy
Researchers believe that developing positive habits, such as going to bed in the morning, is linked to increased productivity throughout the day.
They claim it’s an essential habit that can trigger a chain reaction that leads to the development of many healthy habits.
“It’s a small thing, but you’d be surprised how much better you start to feel,” they said.
What are Carmel’s tips for better sleep?
1. ‘If you’ve had a busy and stressful day, get some exercise.
2. When you stop working, take some time, no more than 15 minutes, to think about the day’s problems and perhaps write them down in a book with possible solutions. When you’re done, close the book and set it aside. Not only do you physically put your worries aside, but you can now deal with them instead of waiting for you to sleep.
3. Establishing a sleep routine is very important in preparing our mind and body for sleep. An hour before bedtime, turn off the tech, dim the lights in the room, and inhale the sleep-inducing essential oils. My favorite is the In Essence sleep mix in a diffuser. This shutting down action allows our body to sense when it’s time to sleep. Our brains respond very well to environmental stimuli, so at this point when we distribute essential oils, our body is preparing to relax and enter the nourishing and nourishing phase.
4. Practicing relaxation or meditation or using aromatherapy is a great way to prepare the mind and body for sleep and often helps initiating and maintaining sleep. Restorative yoga can also work to calm the mind and put us in a good place to sleep well.
5. However, if you find yourself in bed after about 30 minutes, whether you are falling asleep or in the middle of the night, it is best to get up, sit in a dimly lit room and do something relaxing like reading or reading a magazine. maybe get some exercise, breathing to relax. It is important that you do not go back to bed until you are sleepy again. When you go to bed and haven’t slept for about 30 minutes, get up again and repeat the process. This will teach your body and mind that the bed is for sleeping, and over time you will find that you will develop the ability to fall asleep and stay asleep at night.
take a hot shower
Hot showers are very helpful, but sleep experts recommend giving up the evening ritual as it makes you feel comfortable and promotes sleep.
“Heat signals your nervous system that it’s time to relax your muscles and slow your heart rate, leaving you calm and sleepy.”
A cold shower will wake you up faster and make you feel fit and fit for the day.
Prepare for the dark
Many people like to “wake up slowly” in the morning and dress in the dark or dim the lights, but experts say this is counterproductive.
“The further you stay away from the light, the longer you’ll feel sleepy,” they warned.
The lack of light tells your body that it’s still night, and leads to a dizzying “out of place” feeling.
Drink the coffee now
Experts say drinking coffee in the morning can make you feel tired for the rest of the day.
Between 8:00 am and 9:00 am, the body naturally produces higher levels of cortisol, the hormone that regulates energy.
“If you drink coffee first, it will make you nervous and overly alert,” they said.
It also disrupts the body’s management of cortisol, which can cause an afternoon crash.
Water is a better choice in the morning.
It is important to make the bed, as it creates a smooth effect of good habits.
Don’t have a healthy breakfast
Breakfast “really is the most important meal,” according to the Joy Home Remedy team.
“After a night of rest and recovery, your body needs nourishment to give you the energy you need to face the day.”
It’s important to eat something more balanced, rather than opting for high-sugar foods that can cause an afternoon dip.
The ideal is a combination of proteins, carbohydrates, and fruit or vegetables.
Brush your teeth after breakfast
Experts say this is especially bad if you eat acidic foods for breakfast.
It’s best to brush your teeth before breakfast and floss after enjoying your morning meal or wait at least half an hour for the job to be completed.
make changes
While good morning habits are essential for feeling alert and energized throughout the day, it’s important not to make too many changes at once.
“Take it step by step, let your body and mind adjust to the changes,” experts say.
“You feel more relaxed, less anxious, and more productive.”
Source: Daily Mail
