Are you tired of feeling sick and tired when you wake up in the morning?
The alarm rings and you have the choice of two scenes:
- You get out of bed thinking to yourself “I’m ready for this day!!”
- You moan, hit the snooze button, hit it again, and finally crawl out of bed wondering where the truck is that hit you.
If your answer is #1, then goody for you! You are obviously doing some things right!
But, if your answer is #2, then never fear, help is on the way! Here are a few suggestions to help you shed the morning drags for a more refreshed morning routine.
Go to Bed the Right Way
The best way to wake up in the morning feeling rejuvenated and refreshed is to get a good (or great!) night’s sleep. Here are a few hints:
Shut down the EMF field (computer, phone, kindle, tv) – stay off any lit screen an hour before bed. The lights from those screens, however small they are, make your mind think it’s day time. If you MUST be on those screens, adjust your screen to as low a brightness as you can to reasonably see.
Don’t exercise close to bed time – exercise just boosts your metabolism and revs up your internal engine.
No caffeine after noon – or depending on your schedule, after your half-way mark of your day. Caffeine can be a stimulant and keep you awake. Nice alternatives are caffeine free hot teas or decaf coffee or the best liquid for you, water!
Make sure your room is cooler in the evening – as much as we may be tempted to be warm and cozy, cooler air temperature triggers your body to ‘want’ to go to sleep. Another trick is taking a warm shower or bath, and then letting your body cool down. Mr. Sandman makes a visit when your body temp lowers.
Stick to a Sleep Schedule
Go to bed the same time each night – yes, even on weekends. Your body craves and needs a routine and schedule, even a sleepy time one.
Drink Water When You Wake Up
As tempting as it is to grab that first cup of java – resist it. The thing your body needs most is some H2O. Your body dehydrates during the night and by drinking water when you first wake up, it can help shake off the morning foggy brain better than coffee.
Stop Thinking So Much
There is always a list of things to do. A great path to better sleep is to slow down your brain and quit thinking. There are three hints to help that happen.
- Concentrate on your breathing. Deep and slow, the sound of your inhales and exhales can be a lullaby to sooth you into slumber.
- Draw slow, curvy lines with your finger on your sheets. A recent study found that drawing wavy lines helps to reduce stress and is calming.
- Another breathing technique is called “Alternate Nostril Breathing”. The basic instructions are in the graphic below.
Eat an Energy Breakfast
The cupcake the grandkids brought you may be tempting, but eating an energy breakfast will help you start the day off better. Also remember, energy eating isn’t just for breakfast. Snacking regularly through the day as well as drinking more water can keep your energy levels high.
Some high energy foods include:
- Dark Chocolate (YEA!)
- Bran Flakes
- Whole Grains
- Citrus Fruits
- Greek Yogurt
- Ginger Tea
Let’s make it a great day, and a better night’s sleep!
Kim Steadman is the Content Curator and COOP (Chief Online Operating Person) for The Re-Feathered Nest, a place of encouragement for moms entering the Empty Nest Zone who are ready to RePurpose and ReDesign themselves according to God’s purpose for their lives now that the kids have flown the coop. She is the author of the soon to be released book ““My Little Book of Empty Nest Quotes & Wisdom.’ Kim can be found on Facebook at https://www.facebook.com/TheRefeatheredNest and on Google+ at +Kim