hey everyone and welcome to top think today we're going to learn about how to stop feeling tired
every morning now let's begin number one the cold splash this easy trick can wash away your morning
fatigue in seconds all you need is a splash of cold water normally it takes 20 or 30 minutes to
really wake up in the morning your body and mind transition slowly leaving you groggy and lethargic
but this trick speeds up the process so instead of waiting 30 minutes a splash of cold water shocks
your system into high gear almost like a jolt of electricity the cold water on your face signals
a stark change in temperature and that change in temperature signals your body that it's time
to wake up after a splash of cold water you'll discover a new energy in the morning you'll feel
more active and aware during your morning routine and you may experience a boost of productivity
this comes from a 2016 study in the journal plos one in this study researchers investigated
the effects of cold water on productivity and quality of life in the mornings participants put
cold water on their face or took a cold shower in both cases cold water improved their productivity
they were less likely to take sick days or show up late for work they also reported more awareness
and cognition while working so if you want to stop feeling tired every morning take a freezing shower
splash some ice cold water on your face because that change in temperature can transform your
morning in an instant number two selective napping do you take naps during the day many people say
napping reduces mental exhaustion and there's an array of scientific studies in their favor but not
every nap works the same way done right a nap can save your day giving you the energy you need to
work at your best done wrong a nap can make you feel even more tired so what does the ideal nap
look like naps have different effects depending on the time you spend sleeping different length
naps can energize revitalize and replenish you in unique ways all right let's say you're feeling
groggy in the afternoon you got a full eight hours last night but a long stressful day has left you
exhausted now in this situation a 30-minute nap will give you the energy boost you're looking for
a short power nap reinvigorates your brain without interfering with your sleep schedule but what if
you didn't sleep much last night you were up late working on a project you got three hours of sleep
in total and naturally you're feeling exhausted during the day this situation calls for a longer
nap to give your brain the rest it needs you should nap for 90 minutes during that 90 minute
period your brain will undergo one complete rem cycle the rim cycle is critical for your brain
to store memories and get rid of toxic chemicals naps like these can be a lifesaver but many people
sleep too long in the afternoons they're tired day after day because their napping habits are ruining
their sleep schedule the two hour nap for example will make it harder to fall asleep at night
and that leaves you feeling tired in the morning so if you're going to nap keep it short because
the longer you sleep during the day the more likely you are to feel tired tomorrow number three
count it down do you have trouble waking up in the morning do you fall back asleep within minutes if
you do use this helpful trick to wake up on time every time in the morning getting out of bed is
one of the hardest things to do you're comfortable you're warm your body feels too tired to stand but
if you fall back asleep you're going to experience more fatigue throughout the day so count down
from 10. the countdown gives your brain a sense of urgency and determination it brings your attention
to the task right in front of you during those 10 seconds you'll find the motivation to stand up
wake up and start your day by the end of your countdown you'll feel ready to go number four
morning hydration sleep isn't the only cause of morning fatigue dehydration is another common
issue that drains your energy in the morning even though your body doesn't move at night
you're still using energy your bodily systems are still awake and active that's why you need
food in the morning not just to fuel the day ahead but to replenish your body from the night before
water works the same way most people wake up dehydrated that dehydration makes you feel
cloudy and tired but a glass of water can quickly hydrate your body and clear your mind you'll feel
more awake more alert and quicker on your feet so get your day started with a tall glass of water
number five lifestyle activation morning tiredness could be a product of your lifestyle
now more than ever people live sedentary lives you spend hours and hours at your computer you sit
far more than you stand and that lack of activity takes its toll on your body a sedentary lifestyle
according to several studies leads to a general lack of energy and your lack of energy makes
your sedentary habits even worse on the other hand small active habits can give you a boost of energy
a 2014 study in the journal medical and science and sports and exercise discovered
just how beneficial bits of activity can be you don't need to run 10 miles on the treadmill you
don't need to lift weights for an hour simply stand stretch or walk around these small active
habits can energize your body your brain and your lifestyle number six caffeine reduction
do you drink coffee in the mornings coffee is the world's most common remedy for morning fatigue but
sometimes a cup of coffee works against you avid coffee drinkers may feel more tired in the morning
why because caffeine interferes with the quality of their sleep according to a 2012 study in the
journal innovations in clinical neuroscience caffeine is a double-edged sword on one hand
energy drinks increase short-term energy however consumers had lower levels of energy in general
over time that creates significant daytime fatigue but don't worry you don't have to cut coffee out
of your life completely you can still enjoy your morning cup of joe but to relieve that morning
fatigue opt for a smaller cup by reducing the size of your caffeinated drinks you can
neutralize daytime fatigue it may not happen right away but your body will thank you in the long run
number 7 rhythmic sleep when do you go to sleep each night are you on a consistent
schedule if you want to feel energized in the morning get yourself on a stable sleep schedule
your body is programmed to sleep and wake up at the same time each day it follows a sleep pattern
called the circadian rhythm which tells your body and brain when to sleep and when to wake up
each time you change your schedule you're throwing your body for a loop
you're confusing that circadian rhythm and increasing your morning fatigue
so get yourself on a schedule the more consistent you are the more rested you'll feel
number eight vertical walking a change in position is often all you need in the morning the longer
you lie in bed the more likely you are to feel tired your body associates that comfortable
horizontal position with sleep by lying in bed you're telling your brain to keep sleeping
a change in position sends a different message by standing up you're placing your body in a
vertical position you're telling your brain it's time to stop sleeping and to start the day
a simple change in posture can make all the difference
if you want to go one step further do a small activity brush your teeth take a shower or just
walk to the kitchen for a glass of water even the tiniest activity will make you feel more alert
and aware number nine stress dissolution stress can also cause morning fatigue if you experience
high stress on a daily basis your lifestyle may be wearing you down your schedule may
be very productive but it's interfering with your brain's ability to rest and recover luckily there
are several ways to relieve stress and heighten your daily energy activities like meditation and
journaling are healthy mediums for negative thoughts and stressful expectations you can
also use mantras and inspiring media to stay on top of your worries and fears whatever method you
choose practice managing your stress because high stress may leave you feeling tired every morning
number 10 outdoor stimulation in the morning one place is more exhausting than any other
that place is your bedroom the closer you are to your bed the more likely you are to feel sleepy
and unmotivated all you want to do is lie down your body craves another few minutes of sleep and
that craving makes it harder to start your daily routine so get away from your bedroom experience
a complete change in scenery by stepping outside of your house or apartment this comes from a 2010
study in the journal of environmental psychology they found that walking outdoors exposes your
brain to new stimuli the shining sunlight the sound of birds and the trees a few minutes in the
outside world leaves you feeling happy energized and clear-headed this positive mindset paves the
way for a productive and rewarding day so if you feel tired in the morning spend some time
outdoors even a few minutes outside can nudge your day in the right direction hey thank you
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