You are not alone if you feel like a zombie for the first few hours of the day or if it takes you forever to wake up.Reduced blood flow and oxygen circulation in the body are caused by sleeping all night.If you take care of your body before and after you go to sleep and do light stretches in the morning, you will be able to take on the world quickly.
Step 1: Light stretches will loosen up your muscles.
After sleeping for 8 hours, your body will feel stiff.Light to moderate stretches can be done in the first 5 minutes after you wake up.Lift one leg up until it is parallel to the floor, then stretch your arms forward and touch your toes.Hold for 20 seconds and repeat with your other leg.It will stretch your legs.You can stretch your arms and shoulders by rotating them.If you want to stretch your neck, tilt your head to the left and right.You should feel tension, but not pain.If the stretch becomes painful, stop it.
Step 2: Do a set of push-ups.
If you want to get your blood circulating and make you more active throughout the day, do a few push-ups and sit-up in the morning.Limit yourself to completing as many push-ups as you feel comfortable doing without getting exhausted.Push-ups are a great way to build muscle, but if you do enough you will get your heart pumping and your muscles sore.There isn't a set guideline for how many push-ups to include in each set.Do 10 of each exercise if you feel good.
Step 3: Jump jacks engage your legs and shoulders.
A great cardiovascular exercise that increases your heart rate and also gives your legs and shoulders a workout is jumping jacks.After you wake up, do 30 to 50 jumps to get your heart rate up.If you can't do 30 jumping jacks, do 2 sets of 15 or 10 for the same results.After you have stretched, make sure to do your jumping jacks.
Step 4: Take a set of squats.
Squats work your largest muscle groups in your legs and increase your metabolism after a workout.If you want to get your body ready for the day, do squats after your morning stretches.Squats are a great exercise for increasing the range of motion in your hips and ankles, which also helps to reduce lower back and knee pain.Your knees should not cross the plane of your toes if they are going to damage your knees.
Step 5: Go for a run or walk.
Running through the fresh air outside can wake you up very quickly after you get out of bed.A short run in the morning will refresh you and give you a boost for the rest of the day.It doesn't have to be a very fast run; going for a light jog will still boost your metabolism and give you a nice workout.For roughly the same results, walk for 30-40 minutes if you can't run.
Step 6: It's a good idea to drink a glass of water in the morning.
It's possible that you don't feel like drinking water when you wake up, but your body needs it.Down an 8 fluid ounces glass of water right after waking up to jump start your metabolism and help you feel more alert.If you leave early in the morning to go to work, you should drink a second glass of water.It will help you stay focused in the morning and encourage you to drink water throughout the day.If you fill a water bottle with a leak-proof top, you can leave it on your night stand before you go to bed.
Step 7: It's a good idea to eat a filling breakfast.
A healthy breakfast will give you energy for the morning and prevent you from feeling sleepy.It's a good idea to eat a breakfast that has a lot of healthy food in it.Fruits and whole grain wheat work best in the morning.Eggs, cheese, yogurt, or cottage cheese are good for breakfast.If you eat too much for breakfast, you may feel sluggish instead of rejuvenated.
Step 8: Meditate for a while.
It is possible to get rid of tension in your muscles by doing breathing exercises in the morning.You can start your day by meditating for 5 minutes each morning.Take deep breaths into your stomach and hold them for a short time before releasing them.As you exhale, the tension in your body will relax.
Step 9: Wait until later in the day to drink coffee.
Coffee is the first thing we drink in the morning.If you drink coffee right after you wake up, you will build a tolerance to the drug faster.Wait a few hours before having your coffee to make sure you get the full effect.Wait until around 10:00 to have coffee if you wake up at 7.If you have to wake up earlier than usual, cut coffee out of your routine and only drink it on the days when you really need it.
Step 10: Relax for an hour before sleep.
It will take your body more time to fall into a sleep state if you are stressed.If you want to get a good night's sleep, give yourself an hour before you go to bed to do some relaxing activities.Listening to soothing music or watching your favorite TV show are examples of relaxing activities.As you prepare to go to sleep, meditating or performing breathing exercises is a good way to relax your body and mind.
Step 11: Don't eat before bed to avoid absorbing food all night.
If you eat a big meal before bed, your body will use a lot of energy to digest the food and disrupt your sleep pattern.You should eat your meals earlier in the evening in order to get a good night's sleep.Try to eat a light meal and stick to foods that are the least disruptive to sleep if you can't avoid eating right before bed.Cherries, bananas, rice, and turkey are included.Dark chocolate and coffee should not be eaten before bed.
Step 12: Stay hydrated by drinking a glass of water before bed.
Your body will use up water even when you are asleep because it is still carrying out its normal functions.It's a good idea to drink some water before bed to keep your body hydrated and to help you sleep.You can keep a filled sports bottle next to your bed if you invest in one with a sealable lid.You will get a convenient source of water for after you wake up if you drink water before you go to bed.
Step 13: You should go to bed at the same time each night.
Your body has its own internal clock and going to sleep and waking up at regular times will help it feel more efficient.Pick a time when you can sleep and not feel sluggish in the morning.You should aim to get at least 7 hours of sleep each night.On weekends and days when you don't have to wake up early, stick to this sleep schedule.Your body will thank you for it.
Step 14: Don't allow yourself to get sleepy if you wake up on time.
Not getting enough sleep can leave you feeling drained and sluggish in the same way that sleeping too much can.If you want to sleep, set your alarms to go off after 8 hours.Don't use alarms that have a snooze option.If you know your alarm won't repeat itself, you'll be more inclined to get out of bed and start your day.Try not to sleep for more than 9 hours as this will affect your mood the next day.