As for 10 minutes to win the sleepy morning apathy
Tips Productivity / / December 19, 2019
If you usually wake up and hard to part with a pillow, that's a practical guide for 10-15 minutes.
1. Yawn and stretch
The first morning ritual that needs to be done without getting out of bed - wide yawn and a good stretch. During yawning opens the mouth and throat, and a deep breath, which in this case happens, can bring the air to the stomach. The blood is enriched with oxygen, tense the muscles of the neck and face, causing activates blood circulation and brain function.
Thus, yawning helps you to cheer up. If you are not pulling in the morning yawn, imagine a person who does it with a distinctive look and sound, or simply open the mouth wide, imitating yawning. 60% of people quickly "infected" a yawn, so you are likely to succeed.
By the way, some Japanese companies even practice in their offices "minutes yawning": include the monitor corresponding to the image or video, allowing employees to collectively yawn, saturating brain oxygen, and then work productively.
Once you have a couple of times yawned, we must at least carefully pulled. During sleep, your body is in a static position, and the muscles go numb. Stretching, you are tense at the same time, many areas of the body, which helps to improve skin tone and improve circulation. Half a minute is just enough to have a good stretch, stretching and straining the muscles alternating arms and legs. Among other things, it's very nice.
2. breathe deeply
Before stand can make a small breathing exercise, further saturate the body with oxygen. You know that there are different types of breathing? Surface when the process involves only the upper part of the lungs, and a deep, diaphragmatic, when a person "breathes belly."
Lying on your back, begin to fill the lungs with air. First fills the stomach, thus it should be inflated (can put a hand on him, to feel the air coming). Then expand the space in the lower ribs, and then filled with air the entire chest.
Then the exhalation sequentially discharge the air from the lungs completely to stomach I was involved in the end, as if "stuck" to the spine.
On my experience I found that it is really effective exercise, and if you try it once, then every morning will perform. When breathing in this way, it seems that the eyes reveal themselves, and want to sleep is not as strong. At least, it will not let you fall asleep during the next exercise.
3. We think about pleasant
They say that it is better not to jump sharply from the bed, and get out of it gradually to avoid stress to the body, rapidly rolling out of position "lying" to "run to work." Before you get up, sit down on the bed and take a moment out to think about pleasant.
It is known that the mood on the day, as a rule, affect the way it will pass. Let's say your list you made yesterday, so this moment, just think of something positive: now you start to an interesting project on the street Sunny will be nice to go to work with a player, there just new music, you will have a cool breakfast or maybe planned fun partying with friends evening.
Every day there is something good, so think about it right from the morning. In the absence of suitable plans, plan mentally for some fun, down to "see a new release of favorite series with a bucket of popcorn."
This can be tricky, especially if you are not used to positive thinking. Nothing specific comes to mind? For such situations, there is a way: just smile.
4. minute exercise
If you agree to do a longer charge - please, will only get better. But if you have no time or no desire to engage in the morning, make at least a small complex of 15 seconds of squats and pushups, 15 jumping and small bracing. Exercises strengthen the heartbeat, blood is dispersed, so that you feel much more energetic.
Even the most unsportsmanlike person can bring himself to work out a minute, especially in the morning will power is not spent on small unloved classes.
researchNo Excuses: Even 1-Minute Workouts Benefit Health Scientists from the University of Utah have shown that intense exercise for a minute during the day almost as effective as 10-minute moderate exercise recommended for health. That is the conclusion, scientists have come, having studied the habits of more than 4500 people.
So your one-minute morning practice will be very useful and certainly will help you wake up. Later, during the day, you can if you want to catch up with the rest of the normal physical activity, for example, quickly passing to work, climbing foot on the 10th floor, or riding a bike in the evening.
5. Glass of water
Before you go to the usual water treatment, drink a glass of plain warm water. Water helps to start the process of digestion, "wakes up" your stomach. By the time you sit down to breakfast, your body will be ready to receive food and an appetite that many missing in the morning (especially owls).
6. Cold and hot shower
Surely you've thought many times to start the day with a contrast shower, but all the time delayed. By reading all the advantages of such a procedure, in particular on improving metabolism and blood circulation, strengthening the vessels, cleansing and general strengthening of the body, it is difficult to remain indifferent.
Morning - it's time for a contrast shower, because after staying "boiled" is very difficult.
First, turn on the warm water, then slightly increase the temperature, then - to decline. The body should be under hot water for longer than a cold, and if you still do the right, at the end of the procedure will feel cheerful, but not chill.
These six items can make the daily rule, and then have your morning drowsiness simply stand no chance.
see also🧐
- 23 morning habits that energized the whole day
- How to wake up in the morning: 13 steps that will make a man of you
- How to start the morning to help wake up the brain