It can be said that it is a natural phenomenon that everyone experiences when it is not easy to wake up in the morning. It can be said that it is a common phenomenon in daily life that not only the fatigue from the previous day is less relieved from sleeping for an insufficient amount of time, but also when you wake up after getting enough sleep, you are not tired, you are not refreshed, and you feel dazed. These symptoms can be alleviated to some extent by gradually improving the habits you do unconsciously when you wake up in the morning and improving your habits before going to bed little by little. So today, we’re going to look at several ways to help you wake up fresh and refreshed in the morning. How to wake up refreshed in the morning
1. Get up and light up the room
The first way to wake up refreshed and refreshed in the morning is to light the room. The pineal gland, a small internal branch located in the hypothalamus in the brain, secretes a biological hormone called melatonin. It is well known that melatonin not only regulates the circadian rhythm, but also appropriately regulates the rhythm of sleep and wakefulness by sensing photoperiods such as the length of night and day. In particular, the amount of melatonin secretion is controlled by the amount of light entering the eye. When it gets dark, a lot of melatonin is secreted and melatonin is activated, but when the surroundings are bright, the secretion decreases and you wake up. Therefore, when you wake up, opening the curtains or turning on the lights to brighten it up helps your body to quickly switch from a sleep pattern to an activity pattern.
2. Wake up at the same time
If you sleep irregularly and wake up at an irregular time, your sleep cycle will be more confused, making you feel dazed and more tired. On the other hand, if you wake up at a certain time every day, the biological clock in the hypothalamus of the brain also maintains the same rhythm every day, so it is said that the feeling of being dazed and not feeling refreshed can be reduced as much as possible. Also, there are many cases of oversleeping on holidays, and it is recommended to wake up at the same time as waking up on weekdays because this habit can break the circadian rhythm that has been kept constant.
If you stretch right after waking up in the morning, stimulation through muscle movement is transmitted to the brain, increasing the amount of blood flowing to the brain, and helping the brain to quickly recognize that it is time to wake up. In addition, if you do this stretching habit not only when you wake up, but also before going to bed the night before, it helps you get a good night’s sleep by relaxing the muscles.
4. Drink a glass of water
It is said that a certain amount of toxins and waste products accumulate inside our body during sleep. Therefore, if you drink a glass of water on an empty stomach after waking up in the morning, it is said that it not only has the effect of discharging toxins and waste products accumulated overnight, but also helps to activate the metabolism.
5. Reduce your late-night snack intake
A variety of late-night snacks eaten before going to bed will please your mouth and fill your hungry stomach. However, it works by reducing melatonin, a hormone that induces sleep, by half, causing problems with normal sleep rhythm, which can lead to sleep disorders and insomnia. Also, even when you sleep, the digestive system continues to digest the food you eat and consumes a lot of energy. Therefore, it is best not to eat at least 4-5 hours before bedtime. If you want to eat food before going to sleep on an empty stomach, it is recommended to eat small amounts of milk, soy milk, cherry tomatoes, cucumbers, bananas, and carrots instead of foods high in fat and calories.
6. Avoid excessive smartphone use before going to bed
If you use your smartphone excessively before going to sleep, it can interfere with the activity of melatonin, which should be normally secreted by the blue light emitted. As a result, it can cause sleep disturbance, and when you wake up the next day, you may feel tired and heavy. In addition, it is recommended to reduce excessive use of the smartphone before going to sleep, as this habit can dry out the eyes in the long term and can act as a cause of damage to the optic nerve.
7. Regular Breakfast
When you wake up in the morning and rush to get ready for work and school, you often skip breakfast. If you skip breakfast, you won’t be getting enough energy for the day, and it will affect your overall health for the day. Just by eating a breakfast that contains enough vitamins and minerals in a balanced way, you will receive enough energy for the day and make your body in a good state to be active during the daytime. In addition, it is said that just by chewing food through breakfast, it helps to quickly switch from a sleep pattern at night to an activity pattern, thereby increasing memory and concentration through activation of brain functions.