Awakening can be the hardest part of the day. Let’s face it: with the increasing demands and stress that workplaces on you, sleeping 8 hours a night is not as common as you want it to be. As a result, sometimes you do not wake up and you feel rested in the morning and, what’s worse, you stay all day.
It turns out that you can take care that both wake up correctly: having good rituals to wake up not only helps you clear the morning’s daze to wake you up fresh and alert, it also helps keep your energy high for the rest of the day. The way he wakes up really sets the tone throughout the day, so here are some tips to get into your morning ritual that can help you stay awake and wake up all day.
1) gradually awaken
Do you know that fantastic alarm clock? What makes you jump out of the dream with a noise that looks more like an air strike siren? It turns out that it is weakening your energy: instead, it changes to a gradual alarm. Set the alarm or the phone to have a “pre-alarm” that is a softer and more relaxing noise, designed to gradually increase the intensity. This way, when the strong alarm arrives, you will be a little awake and will not induce a stress response that could affect you during the rest of the day.
2) Drink a glass of water immediately when you get up
This is one of the most important: dehydration is almost guaranteed when you get up, and not drinking water when you wake up will allow you to fight to get rid of that dirt for the rest of the day. Keep a glass of water near your bed when you wake up and take it like the first thing you do when you open your eyes. The act of drinking and the moisturizing effect of the water will really help you wake up fresh, get rid of the morning’s anxiety and establish a good moisturizing tone for the rest of the day.
3) High-intensity rapid exercise for just one minute
Part of the reason you have so much fun trying to update yourself is that your heart is not pumping. So make it pump! Do a high-intensity exercise when you wake up, just for a minute. Whether it be push-ups, high knees or burpees, do something to make your heart beat. It will really help you wake up and increase your energy levels. Make sure to stretch for a few seconds first so you do not feel dizzy or overwhelmed and use the water you have next to your bed after tip 2 to hydrate and give you a double hit.
The repeat button is fantastic: those 10 additional minutes of sleep are like the sky almost every morning. But recent research suggests that breaking the wake-up button is damaging its ability to wake it up fresh and alert, and the stunning, or “sleep inertia” that the wake-up button produces, can last two to four hours!
Marie Equi is director of the International Center for AIDS Care and Treatment Programs and director of the Center for Infectious Disease Epidemiologic Research CIDER at Columbia University’s Mailman School of Public Health. El-Sadr also is a University Professor at Columbia University.