Do you want more energy in the morning? This trick can help
Morning people are a rare breed, but it’s a goal we all want to achieve at some point in our lives. Mornings are usually associated with productivity and creativity, giving early risers an opportunity to connect with these aspects of themselves before anyone else.
A technique known as the RISE-UP method doesn’t quite get you there, but it can have an impact and get you one step closer to the morning person.
This method has scientific backing and can be helpful if you are experiencing the morning lightheadedness that causes you to hit the snooze button and go back to bed. The RISE UP method was developed in 2018 by sleep researcher Kate Kaplan and other colleagues. After thorough research and testing, the researchers came up with six principles that can help minimize drowsiness.
Photo via rawpixel.com
Each letter stands for:
- R: Resist the urge to hit the snooze button
- I: Increase your activity in the first hour
- S: showering (or washing your face and hands with cold water)
- E: Expose yourself to sunlight
- U: Optimistic music
- P: Call a friend
Kaplan spoke to the Huffington Post and explained each step in detail, discussing why they were important and why they could help people be more active and make better use of their mornings. “Try to have consistency by the time you get out of bed,” she said. “That helps keep our biological clock in the same time zone. When we vary our sleep times from weekdays to weekends, this type of chronic jet lag can be quite confusing to the body. “
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Frequent actions, like pressing the snooze button every half hour, interrupt our REM sleep, which makes us feel restless and need more sleep. According to Kaplan, if you go to bed late, it is better to wake up and take a nap later at the same time. That way, your body can stick to that consistency and stick to this routine.
Regarding the other steps in this process, Kaplan explains that whether you are making coffee or taking your dog for a walk, increasing your activity level during the first hour of vigilance is vital. The latter is possibly the most helpful of all as it exposes you to sunlight and allows your internal rhythms to align. Sunlight is especially helpful if you are going to be indoors most of the time.
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Finally, calling a friend can always be a helpful option as social contact is correlated with vigilance. A more detailed explanation of each step can be found here.
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