Find out how what you do in the morning can affect your energy and disposition throughout the day
A feeling tired all the time everything hinders (and a lot) the fulfillment of daily activities and commitments, causing problems such as difficulty concentrating, low productivity AND irritability. One of the main causes of this situation is the sleepless nights, but they are not the only culprits. In fact, some morning behaviors commonly committed can contribute to excessive fatigue.
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Second Ricardo Cunhaphysiologist and professor of physical education and nursing courses at the Universidade Positivo (UP), much of the process of keep yourself available all day it is related to routine maintenance and care should be taken before bedtime.
“There should be a schedule of at least 30 minutes before bedtime. For example, take a relaxing bathwith a higher temperature, it causes vasodilation and generates greater blood circulation; decrease stimulantslike TV, cell phone, tablet and ambient lights, it’s also part of “sleep hygiene”, says Ricardo, noting that, from this, a routine is created, considered indispensable for the brain to relax, a since much of the lack of physical energy derives from a psychic nature.
Here are some actions that can be taken right after waking up to improve your mood for the day:
go outdoors
As explained by the teacher, go out right in the first moments after waking up it stimulates the production of dopamine and serotonin, two hormones that increase our well-being and our mood for the rest of the day. However, a word of caution is in order:
“It also depends on the environmental conditions of those early hours of the day. Going outside in a very cold environment is not as conducive as we thinkbecause this variation in temperature and the low light can cause physiological stress,” Ricardo points out.
avoid coffee
When we wake up, the body naturally already has higher levels of cortisol, known as the stress hormone, to give us a little push to get up and tackle the grind. By ingesting caffeine at that time, we further stimulate the production of this hormone, causing an imbalance in the body.
As a result, we can experience a variety of symptoms, such as anxiety and tension, which impair mental relaxation and contribute to feeling tired all the time along the day.
Move around or take a cold shower
A sudden drop in temperature that the body suffers as soon as we get out of bed it’s another aspect that contributes to excessive tiredness, says the expert.
While we sleep, our metabolism slows down, which makes us more susceptible to cold. This situation requires our body to make a greater effort to regulate the internal temperature.
“Upon awakening, the person is exposed to a different temperature from the one he was at, causing physiological stress due to the temperature variation. For this reason, it is important to maintain the body temperature upon awakening, in order to avoid this thermal shock which, in addition to interfering with tiredness, can be a trigger for allergic reactions, such as rhinitis, for example,” reveals Ricardo.
The teacher suggests exercise OR take a cold shower immediately after getting out of bedwith the aim of increasing the internal temperature of the body.
HEALTHY HABITS
To get good quality sleep, have a balanced diet during the day AND engage in physical activities are essential measures. Also, it’s important to remember this it is not recommended to consume very heavy foods and stimulating drinks at dinnersince this practice can cause discomfort (indigestion, for example) which compromises rest.
” Maintain sleep hygiene it is essential for a good night’s sleep and, consequently, a more rested and more energetic next day,” he concludes.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
