(Article) The Secret to Waking Up Alert and Refreshed
Scientists at the University of California, Berkeley, have discovered that it is possible to wake up each morning without feeling sluggish by paying attention to three key factors:
- Getting exercise the day before
- Sleeping longer or later than you typically do
- Eating a low sugar breakfast rich in complex carbohydrates, with a moderate amount of protein
Lighten Up
Get 10 minutes of early morning sunlight. Going outside early in the day serves as a wake up signal, promotes focus, and prepares the body for sleep later that night by regulating the circadian clock, according to Dr. Andrew Huberman.
Go Dark
The simple hack of wearing a sleep mask can boost how alert you feel the following day.
A typical recommendation for anyone having trouble sleeping is to get out of bed. The thinking is that trying to force oneself to fall asleep backfires and reinforces sleeplessness, both psychologically and physiologically.
This podcast is my cure for jet lag. I queue up a few in a row but most of the time fall asleep within the first 15 minutes.
One more thing to try…
Whatever you do, don’t fall asleep. If worrying about not sleeping is what keeps you up at night, try paradoxical intention. Paradoxical intention reduces performance anxiety about falling asleep by instructing patients to do the opposite — get into bed and stay awake. When we engage in our most feared behavior (i.e. staying awake), excessive stress about nodding off diminishes.
Read the complete article available at Thrive Global!
Reflection:
How are your sleeping habits? Do you usually feel alert and refreshed after sleep?
#Sleep #Habits #Mood
@comfortableNight4463
Yes yes yes! This is definitely the article I needed. I would say my sleep is particularly good, I have a smart watch so I like to keep track of how well I sleep each night. I find a night rountine and reducing screen time before bed helps me the most.
Thank you so much for taking the time to write this post. 💛
What about you?
