Do you get enough sleep at night? Is your sleep good quality? Do you wake up in the morning energetic or tired? Sleep has a great effect on the state of alertness, and in addition, morning routines often affect how the day starts. Many people may get enough sleep during the night and still be tired.
The morning starts the night before
The quality, quantity and falling asleep of sleep are affected by things done during the day, but also by evening routines. You should avoid consuming caffeine late at night. If you already feel tired during the day, the reason may lie in your diet, lack of hydration and other factors. The mental load can also be tiring. In addition to caffeine, you should avoid heavy and big meals late at night, this strains the digestive system and can keep you awake.
Go to bed on time, but instead of scrolling through your phone screen, read a book or write in a journal. You can consciously try to relax. How you prepare yourself for sleep affects the night and thus the next morning.
Morning routines for an energetic day
Routines should not be carried out by force and you can sometimes deviate from them. The role of routines is to provide support so that you can feel in control of what you do. Create morning routines that suit your rhythm. Avoid snoozing your alarm clock, when it rings, get up. In sleep, the body temperature is lower, but it starts to rise before waking up. If the alarm rings during deep sleep, your body temperature is still low, so it feels so nice to stay in a warm bed. If you decide to snooze the alarm because of this, your body will get confused because it doesn’t know which of the alarms is right and which is wrong. So you won’t get any more energy by snoozing, on the contrary, according to studies, feeling groggy can even last for four hours.
When you wake up, it’s also not a good idea to stay in bed and scroll social media. A regular sleep rhythm and wake-up time also accustom the body’s heat regulation to a rhythm that suits you. If possible, try to move your body even with light exercise during the first hour. This gets the blood circulating and oxygen flowing, acting as natural energy. Don’t skip breakfast either. You might find eating in the morning difficult, but you can get used to it slowly.
Studies have shown that skipping breakfast increases the risk of developing type 2 diabetes and cardiovascular disease, and it is also linked to obesity. Skipping breakfast can also make you feel tired later in the day. Eating breakfast is connected to a regular meal rhythm, which keeps blood sugar steady throughout the day. Even energy intake and blood sugar help maintain energy levels throughout the day.
Do what works for you
So build a morning routine that suits you and your own rhythm of life, which starts already in the previous evening. Your morning rhythm is affected by work, family and other factors. Not all mornings are necessarily the same, let alone calm. Build the basics that work for you and accept that sometimes things don’t go according to plan. By browsing social media, you can see “perfect” mornings, but don’t compare yourself to others and just pictures. Sometimes small changes in your everyday life can bring you the right things and more energy for the day.