While in the morning some jump out of bed as soon as the alarm goes off, others, on the contrary, struggle to extract themselves from under the duvet and push the fateful hour to the fullest, so much fatigue invades their bodies while the day is no longer there. hasn’t even started. So, here are some tips to follow to get up on the right foot and in great shape.
Have stable bedtime
To sleep well and feel full of energy when you get up, you must first fall asleep in good conditions. In particular, it is essential to keep bedtime stable so as not to disturb your internal clock, even on weekends.
This will make it easier for you to get up on Monday morning. Also be sure to respect your need for sleep, knowing that the ideal length of a night is variable from one individual to another.
An adult sleeps an average of 7-8 hours, but some people get enough sleep for 6 hours, while others need 9 hours or more. If you need 8 hours of sleep and you need to get up at 7 a.m., try to get to bed around 10:45 p.m.
Do not delay the alarm on your alarm clock
Instantly, gaining a few minutes of sleep by pushing your alarm off can be nice. But this habit does not help you get up or feel more rested, on the contrary.
During this period of time, sleep is not recovering because we are in a state of drowsiness. Not to mention that the brain then receives two contradictory information: you have to get up and you have to go back to sleep.
Result: once we are standing, we cannot emerge. It is better to program your alarm clock 10 to 15 minutes after the scheduled time, and get up directly when it rings.
To avoid using the famous “snooze” button on your cell phone, the one that allows you to push the ringtone several times, it is advisable to put your phone or your alarm clock away from the bed (enough so that you do not have to simply extend your arm. ).
This forces you to get out of bed to turn it off. And if you open your eyes a little before the fateful hour, it’s best to get up to avoid the little stress of waking up a few minutes later.
Quickly expose yourself to light
Another tip to get up in good shape: expose yourself quickly to daylight, by opening the shutters, or artificial. This will block the secretion of melatonin, the sleep hormone, and stimulate the production of cortisol, a hormone that facilitates wakefulness.
Nothing like doing small stretches to awaken body and mind. With your feet parallel, bend forward very gradually as if to touch your feet, gently curling your head and having your arms relaxed down. Then let the back round and unroll it vertebrae by vertebrae.
While breathing deeply, stay in this position for about 2 minutes then go up very slowly, unrolling each part of the body: the pelvis, lumbar, dorsal, cervical.
This stretching exercise, much less traumatic than a sports session when getting out of bed, is ideal for softening muscle tissue and joints, and thus boosting the body.
You can also stretch your back vertebrae while you are still in bed. To do this, bend your knees then bring them back to your chest, and stay in this position for a few seconds.
You can also stretch yourself with the butterfly exercise. Once in a seated position, make sure your heels are touching, and bring your thighs as close as possible to the mattress while turning your head to the left, then to the right.
Drink a glass of cool water
During the night, the body becomes dehydrated. This is why it is essential to drink a full glass of water when you wake up. In addition, it will activate the metabolism, especially if it is very fresh. Indeed, fresh water will generate the production of adrenaline, a hormone that almost instantly arouses all the senses.
After a night’s sleep, the body also needs to refuel. It is therefore important not to ignore breakfast. In the morning, choose foods rich in protein, such as eggs, and consider including cereals, dairy products, and fruit in your menu.
Take a hot shower
To complete this routine, you can then take the shower, but this time, opt for hot water. A cold shower in the evening improves the quality of sleep and makes it easier to find it, while a hot shower increases body temperature and promotes wakefulness.