Awake each day with high spirits - Unveiling the hidden solution
Mornings can be a struggle for many, but one author has discovered a system that has significantly reduced their morning grogginess and improved their productivity. This transformation was achieved through five changes in their morning routine.
The author's new system consists of five key elements: 1. Consistent Bed and Wake Times: Establishing a regular sleep-wake schedule helps the body's circadian rhythm stabilize, leading to a more natural waking up before the alarm.
- Light Exposure Immediately Upon Waking: Exposure to light signals the brain's suprachiasmatic nucleus to stop producing melatonin and start increasing alertness hormones. This could involve opening curtains or stepping outside as soon as possible after waking.
- Movement Within the First 10 Minutes: Movement helps to further increase alertness and wakefulness. Starting the day with gentle exercise or stretching can jump-start circulation and oxygen delivery to the brain, speeding up the wake-up process.
- Hydration Before Caffeine: Hydrating before consuming caffeine can help prevent dehydration and improve overall energy levels, setting the stage for a more energetic day.
- Morning Brain Fuel: Choosing breakfast foods that provide steady energy rather than sugar spikes is recommended for maintaining alertness throughout the day. The author takes a nootropic supplement with citicoline, L-theanine, and lion's mane mushroom for morning brain fuel, helping maintain alertness without crashing mid-morning.
After a month of implementing these habits, the author noticed reduced use of the snooze button, waking up naturally before the alarm, consistent sharpness and motivation within 15 minutes of waking, and improved productivity in the first few hours of the day.
It's important to note that sleep inertia, the period of drowsiness that can last minutes or hours after waking, can be worsened by waking up in the middle of a deep sleep stage, poor sleep quality, or an out-of-sync circadian rhythm. Other factors that can sabotage morning energy include inconsistent sleep times, poor bedroom conditions, late-night screen use, and lack of physical movement upon waking.
The author believes that being a 'morning person' is more about preparation and routine than genetics. Setting the body and brain up for success the night before and in the first hour after waking can turn mornings from the weakest time into the strongest. Spending time outdoors in the fresh air, starting the day calmly without immediately tackling stressful tasks, and avoiding over-reliance on caffeine are all part of this morning transformation.
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