Is there such thing as a morning person? That's debatable, but there are clearly some good and bad habits that can make or break your morning and your entire day.
Are your mornings feeling too hectic? Can't seem to wake up? Follow these suggestions to have better mornings, which means better days:
1. Leave your phone in the kitchen.
Or office or living room. Getting a good night's sleep is essential for a good morning. If every ding and vibrate is waking you up to reach for your phone, your sleep cycle is being interrupted. And that whole "I use it as my alarm clock" argument doesn't work -- buy a cheap windup clock to get the ZZZZs you need.
2. Plan ahead for a faster departure.
The night before, lay out your outfit the day and any workout clothes. Get your bag or briefcase packed and leave it by the door with your keys. Without having to hunt down your essentials or decide what to wear, you'll have time to do more productive things in the morning and stress less.
3. Skip the snooze button.
When your alarm does go off, resist the urge to push it until the last minute. You won't be sleeping deeply in those extra stolen minutes and you'll be more frantic when you finally do get up. Try going to bed earlier or putting your alarm clock across the room so you have to get up.
4. Drink water right when you wake up.
Before your feet even hit the floor, have a glass of water. Recent studies suggest drinking water first thing in the morning helps beat dehydration and gets the metabolism going to burn calories. Leave it on your bedside table the night before so it's ready for you.
5. Stretch it out.
Jumping quickly out of bed can be jarring mentally and physically and send shockwaves through your joints and muscles. Sit up slowly and do some gentle stretches, right in bed to wake yourself up and promote circulation. stretching before bed is also a good idea to improve sleep.
5. Have a protein-rich breakfast within 30 minutes of getting up.
Eating a breakfast that has the right amount of protein will give you energy and also get your metabolism revved up to burn calories all day long. A study conducted at the University of Missouri and published in the American Journal of Clinical Nutrition in February found women who ate 35 g of protein in the morning felt full longer into the day and ate less all day long, making better choices when they did. Try a bagel with almond butter, some eggs sprinkled with nutritional yeast instead of cheese or Greek yogurt with fruit and granola.
6. Work out before heading to your job or school.
Getting your workout done in the morning gives you more energy throughout the day. It's also nice to know, at the end of a stressful day, you can just go home and relax. An added bonus? Muscle burns calories even at rest, so work out in the morning and you'll keep burning calories all day long.
7. Pack a lunch and plenty of healthy snacks.
Taking a lunch and snack of your own saves money and extra calories from eating out on a daily basis. Whether it's leftovers from dinner last night for a sandwich and an apple, it's a smarter choice. Great snacks to bring along include plain, organic popcorn, dried fruit and veggies with hummus.
8. Get your greens in the morning.
Instead of filling your travel mug with coffee for your commute, try some energizing and nutrient-rich greens. Make up a green drink or smoothie to sip on to get you moving and give your body the nutritional reinforcement it needs.
9. Take your fish oil.
Fish oil provides essential fatty acids like DHA and EPA for brain, heart and tissue health. Take it in the morning promote better focus and check one supplement off your list. Storing it in the fridge will also keep your fish oil fresh and less smelly, so take it before you leave the house.
10. Try some yerba mate tea.
If you're in need of the boost caffeine gives you in the morning, but want to try something new, try some yerba mate tea. This delicious tea is naturally energizing to get you out the door awake and alert.
11. Train your brain.
You should work out your entire body in the morning. One commonly recommended tip is to eat your breakfast or brush your teeth with your non-dominant hand. You could also try a crossword or other puzzle while eating.
12. Prep for the evening.
Take out something to thaw in the fridge or leave a basket of laundry by the washing machine. The goal when you get home is to unwind, eat something healthy and then get to bed at a decent time, so do what you can to make it easier on yourself.
The bottom line: get to bed earlier. You'll get the rest you need to get more done in the morning and all day long. Get everything you need to start your day off right at eVitamins!
Отказ от ответственности:
eVitamins рекомендует не полагаться на информацию, представленную в этой статье, в качестве диагноза для лечения каких-либо претензий по поводу здоровья. Содержимое и информация на этом сайте предназначены для справочных целей и не предназначены для замены рекомендаций, данных врачом, фармацевтом или другим лицензированным медицинским работником. Вы не должны использовать эту информацию для самодиагностики или для лечения проблем со здоровьем или заболеваний. Если вы подозреваете, что у вас есть проблемы со здоровьем, немедленно свяжитесь с вашим врачом. Информация и заявления в этой статье не были оценены Управлением по контролю за продуктами и лекарствами США и не предназначены для диагностики, лечения или предотвращения каких-либо заболеваний или состояний здоровья. eVitamins не несет ответственности за неточности или искажения.