Carson Tahoe Behavioral Health Services provides tips for dealing with stress in everyday life.
How to be a Better Early Riser
Ugh, waking up. Sometimes it can feel like the hardest thing we do all day! However, an energetic and productive start to your morning can leave you feeling motivated and more alert throughout the day. Check out this article offering some tips on how to be better at getting up and out of bed!
1. Stretch
Slow stretches like yoga poses or simple twists, help your body reenergize gently. These moves also focus your mind, washing away the haziness that sometimes accompanies early wake-up calls.
2. Exercise
Once you’ve had a moment to wake up, doing a few exercises to get your blood flowing is a great way to start the day. Anything from crunches to a brief spin on a bike will do. Push-ups and jumping jacks also work. Just make sure that before you start exercising, you allow yourself a gentle warm-up.
3. Don’t over-caffeinate
Yes caffeine can help you jump-start your day, but overdoing it (more than two cups) can kill your buzz mid-morning. Stick to one cup and your energy level will be more stable.
4. Rehydrate
When you sleep, your body uses (and therefore loses) its water stores. Rehydrating with a few glasses of cold water not only invigorates your body, it helps to stimulate your nervous system and digestive tract. Drink up first thing and your body will be more ready to handle the stresses of the day.
5. Be consistent with sleep
Go to bed and wake up at the same time, every day. Your body loves consistency. Sticking to a regular schedule of sleep and rise times will make it easier for your body to awaken in the morning – and you’ll feel more rested throughout the day.
6. Wake up to mellow music
Waking up to a loud alarm clock can be jarring. It also puts you at a greater risk of having a heart attack (the shocking sound can seriously push some people with heart conditions over the edge). Ditch the blaring alarm clock and invest in one that wakes you up gently, like a clock radio that gradually increases the sound of the music as your body gets accustomed to the welcome noise.
7. Wind down
Shut off the computer or TV an hour before you go to bed. Bright lights act as distractions for your brain, making it harder for it to switch into “sleep mode” at night. Just by turning brightly lit electronic items off an hour before you go to bed, you’ll get lulled into a deeper, more satisfying sleep (meaning you’ll feel more willing to wake up in the morning).
8. Take an early shower
A refreshing splash of water will kick-start your body’s nervous system and help you feel revived.
9. Eat breakfast
After a night of fasting, your body needs energy to get moving. Have a healthy breakfast every morning (even if it’s just a piece of fruit with yogurt or toast and peanut butter) and you’ll feel much better about getting things started early.
10. Learn to breathe deep
Getting up early, for some people, can be an anxiety-riddled event. Thoughts of “to do lists” and relationship or financial stressors can quickly fill your head. So as soon as you wake up, give yourself a moment to breathe several deep breaths and calm your body and mind.
Waking up bright-eyed and energized will not only get you out of bed on the right foot, it will help you better appreciate every single day.
