Is it running on autopilot? Don’t you feel refreshed when you wake up? Experts reveal 5 simple ways you can feel more awake and alert every morning
Few of us tend to jump out of bed with Tiger-like energy – especially during the winter.
Worryingly, research commissioned by Healthspan reveals that a quarter of adults have entire days when they NEVER feel fully awake or alert, and a third operate on autopilot.
Here are some things that might help…
#1 Set the alarm clock
Almost two-thirds of respondents believe their bodies have a natural inclination to sleep at certain times.
“Many people find they have a natural sleep pattern and sleep better if they follow it. This, in turn, will make waking up in the morning easier,” says hypnotherapist and body clock expert Dr Kat Lederle.
The problem is that we are generally not left to our own devices when it comes to waking up, but rely on using an alarm clock to rudely wake us up and get us to work or school in the morning.
we generally don’t leave it to our own devices when it comes to waking up and instead rely on using an alarm
Rob Hobson, Nutritionist and author of The art of sleep says that as tempting as it is to hit the snooze button (and in research most people don’t get out of bed for another 18 minutes after the alarm goes off…), try to avoid hitting snooze as “it’s likely to leave you feeling sluggish, especially if you fall back into a deep sleep and then wake from it.’
Also try to avoid using your smartphone as an alarm and make your alarm experience less jarring by investing in a Lumie BodyClock Rise 100a gradually brightening light that naturally wakes you from sleep so you wake up gently and feeling more refreshed.
READ MORE: 5 Vitamin D Deficiency Symptoms That Are Ruining Your Well-Being
#2 Indulge in steamy things
When we’ve managed to get out of bed, most of us feel like we can’t fully function without a good strong coffee (or tea) in us.
That familiar jolt of caffeine, thanks to the first hot coffee of the day, is what the majority (36%) of respondents look for first.
Caffeine is a well-known stimulant and has been is depicted to enhance a range of cognitive functions, including feeling more energetic and alert. As such, it’s a good choice, particularly for the one in five who say they arrive at work still sleepy and spend the first 35 minutes there trying to fully wake up.
Which is helpful considering that of those surveyed, 36 percent said they’ve made a mistake because they don’t feel fully awake at work, and 30 percent have stuck with someone for the same reason.
36 percent said they’ve made a mistake because they don’t feel fully awake at work
“Taste the first coffee as it will always be the best of the day. If you’re sensitive to coffee, then drinking another during the day risks disrupting your sleep,’ warns Rob Hobson.
But what else serves as a rousing entry?
Almost a quarter of respondents say a shower makes them feel a little more in the land of the living, and a smart way to boost your brain and feel more alert is to add a few drops of rosemary essential oil (eg. Rosemary Tisserand’s Organic Essential Oil£7.50) in your shower or bath.
Research shows that compounds in rosemary essential oil are responsible for better focus, concentration and improved memory.
READ MORE: A psychologist’s guide to coping with stress
#3 Eat on autopilot
Food is, of course, another way to get up and go.
“Make your first meal of the day one that includes protein, fiber and healthy fats to help keep you energized until lunch,” suggests Rob Hobson.
Good choices include avocado, baked beans, or an egg on whole grain toast. porridge or oats soaked with fruit and natural yoghurt. an omelette, a banana sandwich on whole wheat bread or a smoothie made with banana, natural yogurt and oats.
Make the first meal of the day one that includes protein, fiber and healthy fats
If, like many, you don’t have the stomach to eat first, give it a try A. Vogel’s Balance Mineral Drinkwith vitamin D3, magnesium, zinc, potassium and calcium that will help release energy and stop you from feeling sleepy.
Another nutrient to include is ubiquinol, a type of coenzyme Q10 vital for energy production called “Nature’s Spark Plug” and the “get up and go” nutrient.
It’s found in fatty fish, olive oil, spinach, avocados, lentils and legumes, but if you think you’re not getting enough from your diet or you’re over 50 (when it becomes harder to absorb from food), supplement the me Healthspan Ubiquinol Maxcontaining energy-boosting B vitamins to help restore energy levels.
READ MORE: Highly processed foods – what are they and how can we avoid them?
#4 Swallow the sun
The darker winter months are known to bring low mood to many and for some it can trigger seasonal affective disorder, also known as SAD.
“One possible reason for this is that the lack of daylight affects the production of hormones that regulate our natural sleep-wake cycle,” explains Dr. Meg Arroll, a licensed psychologist who works with Healthspan.
“Melatonin and serotonin levels, which are important for mood regulation, can become imbalanced and this can have a negative effect on how we feel, leading to depressed mood, lack of energy and a general desire to hibernate.”
Vitamin D is created in the skin when it is exposed to UV radiation
A morning walk, run or exercise outside are great options – exercise will help you wake up, sleep better later, and daylight will help regulate your sleep/wake cycle.
Vitamin D is created in the skin when it is exposed to UV radiation, which is why it is called the “sunshine vitamin.”
“We know that vitamin D deficiency is associated with poor mood. So, as any sunshine at this time of year may not be strong enough to replenish our natural vitamin D levels, it may be useful to invest in a good quality 10mcg vitamin D product in line with government guidelines, such as h. Healthspan Vitamin D3,” suggests Dr Arroll.
READ MORE: Hay fever season: 5 proven ways to reduce symptoms
#5 Be better in the bedroom
“Many of us struggle in the morning mainly because we don’t get enough quality sleep during the night,” says Dr. Lederle.
“Sleep time may be too short or disrupted. Often this is due to stress during the day still affecting us (via subconscious worry) at night while we sleep.”
Rob Hobson also points out that while we Brits spend too much time complaining about our poor sleep, we don’t actually do much about it.
However, creating a bedtime routine can help as you begin to associate the ritual with sleep – aiming for roughly the same bedtime and waking time.
You are also less likely to have a broken night’s sleep if you stop drinking
Use a “soothing” scent such as This pillow spray for deep sleepor a hypnotic oil blend in a diffuser (eg Puressentiel Relax Blendwhich contains chamomile, lavender and sandalwood to help create more calming conditions for sleep.
Reading (but not online), listening to relaxing music or an audio book can help reduce stress and anxiety and help you sleep.
You’re also less likely to have a broken night’s sleep if you stop drinking, as it can wake you up at night and interfere with the essential REM sleep you need to feel refreshed.
Plus, we all now know that unplugging your digital devices a few hours before handing them in is ideal for a good night’s sleep, as the blue light emitted by them can affect your levels of melatonin, the sleep hormone.
READ MORE: 7 Osteopathic Recommended Morning Stretches to Get You Ready for the Day
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