Waking up on the wrong side of the bed is never fun and can often send us on a downward spiral to a downright waste day. Morning routines, personality practices and other factors can support that disturbing feeling that you are on sharp.
From the moment you open your eyes, your choices can influence your mood all day. Let’s unravel the Enigma and control your mood for a happier, calmer you!
1. Rijs and Gloss with intention: morning routine things
Ever wondered why some mornings feel like a rocky start? It can be your morning routine! By hurrying your morning activities, the levels of cortisol, the infamous stress hormone, can. I think it goes without saying that checking your phone, the news or social media in bed after you wake up is not conducive to a good morning mood. Instead of first checking your phone, why not start recording conscious practices such as stretching or deep breathing to set a positive tone for the day?
Many scientific studies have shown that only a few minutes of mindfulness can considerably lower the stress levels. If you are new in mindfulness, try to get started with a free app such as Insight Timer, or try the free tasting of other apps such as Calm, ten percent happier or headspace, to see with which your atmosphere! Look for a short morning exercise and listen first in the morning before you look at your e -mails or text messages from grumpy family members.
2. Sleep and circadian rhythms
It is no surprise that we often wake up to feel a little badly after a bad night’s sleep. However, it is not only due to lack of sleep. Regular sleep is also very important. Circadian rhythm, the internal biological clock of our body, plays a crucial role in regulating various physiological processes, including sleep-wake cycles and hormone production.
Maintaining a balanced circadian rhythm is crucial for overall well -being and disruptions can have remarkable effects on the mood. Research indicates that imbalances in circadian rhythm, often caused by irregular sleep patterns or insufficient sleep, can lead to increased levels of stress, irritability and a general negative morning mood.
A consistent sleeping schedule, a sleep guiding environment and for the lower relaxation practices are important factors in promoting a healthy circadian rhythm. Giving priority to quality sleep can significantly contribute to a more stable and positive mood when waking up, which promotes a healthier start every day.
3. Tweak (or remove!) Your morning coffee rutin
Are you the type of person who says, “Don’t talk to me until I have had my morning coffee?” If so, your caffeine addiction may feed your bad mood when waking up. If you decide to miss coffee for a while, you can notice that you feel much better and that can give you the motivation to separate with coffee forever.
If that is just too much to understand, try to drink coffee after eating, instead of before breakfast. An empty stomach reinforces the effects of caffeine and can lead to more serious energy peaks and dips induced by caffeine. Research suggests that consuming coffee on an empty stomach can lead to increased fear and nervousness. So make it a habit of enjoying your coffee after a nutritious breakfast to keep those itches at bay.
4. Sleep phenotypes – Are you just ‘not a morning person?’
The concept of a morning person or a night owl is actually one thing! These are known as sleep phenotypes. Sleep phenotypes refer to variations in sleep patterns and preferences for individuals. Morning People, also known as ‘larks’, tend to wake up early and to experience peak alertness in the morning. On the other hand, ‘Night Owls’, find their peak energy and alertness later in the day, which would rather stay at night. These sleep preferences are not only lifestyle choices; They are influenced by genetic and biological factors. Numerous studies suggest that there are genetic influences associated with being a morning person or a night owl.
Insight into your sleep phenotype is essential for optimizing your morning routine and overall well -being. If you are a night owl that is forced into an early bird routine, you can experience a wrong alignment between your natural sleep-wake cycle and external demands, leading to Grogginess and a less than enthusiastic morning setting. Recognizing and respecting your sleep phenotype can enable you to adjust your morning routine to adapt to your inherent biological rhythms, which guarantees a more harmonious start to your day. Employers become more susceptible to flexible working hours, so if you are a night, you might want to discuss a little later to fit your body’s work with the sleep phenotype of your body.
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