During colder weather, it’s more of a struggle to get out from underneath the warmth of our goose feather doonas. Do you ever wonder how some people spring out of bed every morning, bright-eyed and ready to take on the day? There are a number of natural strategies you can follow each morning to get more zest, zing and zip into your day without having to fuel up on caffeine all day.
1. Sort out your routine
If you constantly wake up feeling like you’ve been whacked across the face with a wet fish, you might need to look at your sleep routine. Try the following tips:
• Go to bed and get up at the same time every day.
• If you wake up to an alarm clock, move the alarm away from arm’s reach so you actually have to get up out of bed and turn it off. This will also help you with ‘mind over mattress’
• Plan the night before – have your clothing and anything else you need ready for the following day. This will help you get up and get on the front foot from the moment you wake up.
• Try going to bed earlier and getting an extra half hour sleep each night.
• It could be time to purchase a new bed, especially if you sink into your current bed like a folding deck chair. Think big – larger beds tend to promote better quality sleep. Your bed should be big enough to have it’s own post code!
• Avoid caffeine, nicotine and alcohol at least four hours before going to bed. Remember caffeine has a half life of 5 to 6 hours. If you have a short black at 9pm you will still have half the caffeine in your system at 2am. This can interfere with the release of Human Growth Hormone which helps the body recover and recuperate.
2. Get some light
Open the curtains and let natural light stream into your room (if it’s still dark, turn on a bright light in the bedroom). Exposing your face to sunlight for five minutes, this stimulates the pineal gland which helps you wake up and boosts serotonin levels which balances mood. If it’s a bright day, even step outside and have breakfast.
3. Hose it down
A warm invigorating shower is one of the best ways to kick start the body on a cold winter’s day. Try a contrast shower to really get the engine running – warm water for 90 seconds then cold water for 30 seconds (do not try this if you have high blood pressure or circulation problems). Then finish washing yourself with some citrus or pine scented soap which helps stimulate the olfactory response (smell).
4. Boost your brain
Start the day with a brain-boosting breakfast. Proteins affect brain performance, concentration and learning because they provide the amino acids from which neurotransmitters are made. Think of neurotransmitters as biochemical messengers that carry signals from one brain cell to another. An ideal nutritious breakfast contains a balance of complex carbohydrates and protein. Think grains, plus dairy, plus fruits.
For example:
• granola cereal, yogurt, a sliced apple
• scrambled eggs, toast, orange juice
• veggie omelette, bran muffin, fruit with yogurt
5. Move baby, move!
After a good night’s sleep, muscles, ligaments and joints will be in a relaxed state.
Before jumping out of bed
To increase blood and oxygen flow before jumping out of bed try a few stretches
like:
• rolling your ankles in a clockwise direction five times, then repeat in the opposite direction
• pull one knee into your chest and hug the leg for fifteen seconds, opposite leg stays straight, then swap sides
• straighten the body by stretching the arms and legs in a fully extended position, taking deep breaths between stretches
After jumping out of bed
Once you are out from under the doona, physical activity is a great way to get the blood pumping and the body firing. Try going for a walk or an easy jog, or trudge into the local gym a few mornings a week. Even though you’ll feel tired on the way in, I guarantee after a shower and a good breaky you’ll feel revved up ready to take on the day.
Final word
Humans are creatures of habit. Sociologists believe 85 to 90% of what we do each day is repeat behaviour. Implementing the above practices into your daily routine will help you kick start the engine during the colder winter months, and before you know it – they might even become habits!
Andrew May