Return to routine after the holidays can make more difficult than expected every morning. Between the awakening that sounds too early and the desire to stay under the duvet, the passage of the lazy mode at the professional rhythm is sometimes done in pain. However, a few simple habits to adopt in the evening and to rise can transform your mornings and help you start the day with more energy.
Sleep in a totally dark room
Sleeping in a complete darkness stimulates the production of melatonin, the hormone that regulates sleep. Keeping light on or using a screen before bed can disrupt this process. It is recommended to turn off all the lights and put your phone at least an hour before falling asleep.
Limit alcohol in the evening
If alcohol sometimes gives the impression of promoting sleep, it harms the quality of sleep and complicates alarm clock. To avoid its negative effects, it is better to drink your last drink at least three hours before going to bed.
Use melatonin if necessary
In case of difficulty finding a sleep or repeated night’s awakenings, melatonin can be a punctual help. This supplement must be taken on medical advice, especially when changes in pace as a jet lag or chronic stress.
Create a soothing routine
Adopt a calm ritual in the evening prepares the body and mind for sleep. Read, meditate, practice some stretching or take a lukewarm shower are all signals sent to the body to relax before night.
Place the alarm clock out of reach
Putting the alarm far from the bed forces you to get up to turn it off. This simple action helps to get out of sleep more easily and to avoid the temptation of the Snooze button, which disturbs the natural rhythm.
Exhale to the light as soon as it rises
As soon as you wake up, open the curtains or use a dawn simulator helps activate the brain and regulate the internal clock. If natural light lacks, lighting the lights allows you to recreate this effect.
Motivate with pleasant habits
Plan a pleasant activity in the morning, like listening to music or saving a good breakfast, makes it more motivating and helps start the day with a smile.
Take advantage of caffeine benefits
Coffee, black tea or green tea stimulate serotonin and dopamine, improving mood, vigilance and concentration. Consumed in moderation, they are precious allies for an effective awakening.
Play sports in the morning
A morning sports session increases energy and concentration for the rest of the day. In addition, it facilitates falling asleep in the evening, provided you do not practice too late.
Have a balanced breakfast
Even without much appetite, it is advisable to eat something in the morning. An egg with wholemeal bread, a yogurt accompanied by fruits or not very sweet cereals provide the energy necessary to start the day off right.