Habits to Wake Up Energized

Banish Tiredness 

1. Don't Hit that Snooze Button

2. Go to Bed at the Same Time

3. Stop Eating 3 Hours before Bedtime

4. Open the Curtains 

5. Drink 2 Glasses of Water

6. Enjoy a Stretch or Meditation

7. Get Up Earlier to Workout 

1. Don't Hit that Snooze Button

Many of us hear the sound of the alarm clock in the morning and smash the snooze button to get some extra shut eye. Unfortunately, that's not the point of the alarm clock. By interrupting our sleep, we are prolonging sleep inertia. Snoozing for the first 9 minutes might be ok, but if we are doing it repeatedly we will wake up groggy, more tired and exhausted. This fragmented sleep pattern causes us to experience more stress which can make anxiety and procrastination worse, leading to lower productivity throughout the day. 

If you are hitting that snooze button over and over again in the morning, it might be time to see a sleep specialist who can diagnose a sleep disorder. Sleep is important to recharging our brain function, turning over cells in our body that require repair, and ensuring that our organs are functioning optimally. Lack of sleep slows everything down in our bodies making us feel like we can't catch a break.

2. Go to Bed at the Same Time

For shift workers, going to bed at the same time may not be possible. But for the rest of us that have a more predictable schedule, it's important to ensure we are setting up a time to wind down. By going to bed at the same time and waking up at a similar time in the morning, we are setting our inner circadian rhythm to ensure adequate sleep. We are aiming to get 7-8 hours of sleep nightly. Some of us require less and some require more sleep than that. A sleep specialist can help you figure out what the ideal amount of time is if you are unsure. 

Setting a regular circadian rhythm helps us get enough sleep to wake up refreshed in the morning. This helps our body to recover and restore every night. Getting consistency at bed time will also enhance our mental and emotional health. Chronic conditions like heart disease or metabolic disorders can be prevented if we lower our stress and get adequate sleep. Even on weekends when we stay up a little later and wake up later can throw off our natural sleep cycle. 

3. Stop Eating 3 Hours before Bedtime

The reason we are always telling people to stop eating 3 hours before bed is related to sleep quality. Since sleep impacts so many bodily functions, it's not just about losing weight. Our bodies are naturally wanting to wind down before bed, so we don't want to be digesting food as soon as our head hits the pillow. For people who enjoy late-night snacking, not only is it packing on the pounds, but you will not be able to process the food because your metabolism is naturally slower. 

Eating close to bedtime can lead to acid reflux, heartburn, and ruin our ability to get a restful sleep. Acid reflux is caused by stomach acid entering the esophagus, and can cause us to wake up in the middle of the night. Our body's ability to burn fat and calories is a lot lower at night because we are supposed to be resting. This can lead to weight gain and even metabolic conditions.

4. Open the Curtains

When you get up in the morning, try to get sunlight on your face and into your eyes to help them wake up. Light exposure naturally tells our internal clock it's time to rise. It triggers the release of serotonin, a chemical that helps us feel happy and boosts mood. Vitamin D is crucial to our bone health and immunity. Morning sun can also boost our metabolism and help us regulate our weight more effectively. Sun exposure has many benefits for mental, physical and emotional health. Wake up when the alarm goes off and get to a window stat to get a sunbeam on your face! 

5. Drink 2 Glasses of Water

It's a great idea to keep a glass or bottle of water next to your bed. Because we've been sleeping for 8 hours, our bodies are dehydrated. Getting up and downing a couple glasses of water will replenish our cells. Water helps us flush out toxins, wakes up our digestive system, and regulates body temperature. At night, we lose body water through sweat and breathing. Some of us become furnaces at night so upon waking it's best to drink that water to bring that body temperature back to a normal level.

Drinking water first thing can also help us boost our metabolism temporarily so that we aren't starving at breakfast. For people who enjoy intermittent fasting, water can help us feel fuller longer. Water helps to lubricate joints, improve skin health and increase blood circulation. 

6. Enjoy a Stretch or Meditation

Stretching upon waking is a great way to reduce stiffness, aches and pains in the morning. Because we aren't moving for several hours when we rest, our muscles can stiffen up and cause mobility restrictions in the morning. Doing gentle stretching ensures that we get blood flow to our extremities and loosen up our joints. Waking up with chronic back pain and aching feet affects many 40+ adults.  

Some people like to journal or meditate in the morning to set the right tone for the rest of the day. Gratitude journaling, dream journaling, or writing to do lists can get us mentally aligned. Journaling daily has been shown to decrease stress, increase productivity, and improve cognitive and executive function. 

Journaling before meditation clears our minds. Meditation can be as simple as deep breathing for a few minutes. Active meditation can be done if we wash dishes, workout, or go for a walk in the morning. Doing anything that requires little decision making can quiet the mind and help us release stress. Meditation can help us relax into our day before all the to do lists need to be crossed off. It can also help us fall asleep faster in the evening if we end on a similar note. 

7. Get Up Earlier to Workout 

Morning birds have the right idea when they wake up early to get their exercise in before the hustle of the day takes over. Many parents might only have this time to themselves before the whole household is up. Morning workouts can boost metabolism for the rest of the day. Fasted workouts are nice for people who find food uncomfortable in the stomach prior to a later workout. 

If you don't want to workout first thing, a short walk is also a good way to get the same brain boosting benefits. Not only do we have something to look forward to that gets us out of bed, but it helps to lower stress, improve mood, increase mental clarity, and best of all improve time management. If we have a lot of activities planned in the evenings, we can't find time to workout. Getting that workout over with in the morning allows us to keep our time open for socializing or other commitments later. Exercise can also help us make better food choices throughout the day.

Wake Up Energized and Rule the Day

Waking up on the right side of the bed is something that has to be actively pursued until it becomes a habit. Some of the tips mentioned may not work for you, but doing anything that helps improve your sleep will also improve the rest of your day. Whether that is making better food choices, being more productive, increasing focus and attentiveness, better sleep helps us smash our goals. Implementing even 1-2 new habits will get your moving towards better health and wellness.

We offer nutrition coaching, small group training and 1:1 training to help older individuals incorporate sustainable resistance and strength training into their lives.  Please call/text us at 1-825-945-7733, or fill out the online contact form today!