How to Establish a Wake-up Routine for a Good Morning Every Morning

Good sleep habits 和 an effective morning routine can help you wake up feeling energized 和 prepared for the day ahead. Try these tips 和 techniques to start your day right.

新的一天开始了

We’ve all had one of those days: groggy all morning, 午餐时昏昏欲睡, 整个下午都脾气暴躁. You know one reason for your muddled brain 和 foul mood: sleep — not enough of it, 而且不是正确的类型. It would be nice if bedtimes 和 wake-up routines were only important in our childhood years, but adults can also benefit from a bit of early-hour planning.

If you haven’t been hopping out of bed each morning, 准备好粉碎你的待办事项清单, 这些方便的技巧可能会有所帮助.

准备好了!

数量统计: The foundation to a good morning starts with getting the right amount of sleep. Even adults need a solid seven to nine hours nightly (yes, really!), so make sure you hit the sack at the right time the night before.

感受节奏: Quantity is important, but timing also matters. Your body 和 brain work best with a set wake-up time to keep your biological rhythms synced. Don’t vary your wake-up time too much — it can throw off your system from its natural routine.

夜间充电: If you think you can skimp on sleep for a few nights 和 make up for it with a lazy day later, 再想想. Make sure you’re getting a full charge of sleep every night, so you’re ready for the next day.

集!

打盹糟透了: Turning your car on 和 off isn’t the best way to get it warmed up in the morning, 这对你的大脑没有好处, 要么. Hitting snooze to nod off for another restless five minutes may only leave you groggier when you wake up for a second (or third) time.

早上好，阳光。 If you can, wake up to bright, natural sunlight streaming through your window. 如果你不能, 至少让室内的灯亮起来(没有), the glare of your cell phone screen isn’t enough). Research suggests that morning light can help you wake up more naturally 和 quickly.

行动起来: And not just to check your email — in fact, skip the tech if you can. Instead, get in a morning walk to start the day off right. Good sleep 和 exercise go h和 in h和: Moving your body will help you wake up in the morning 和 sleep better that night.

Go!

吃早餐: 你整晚都没吃东西, 和 some of the latest research still shows that breakfast is the most important meal of the day for staying fit 和 healthy. Prepare your breakfast the night before so it’s ready to go.

鼓舞人心的讲话: If the day seems daunting, set aside a few minutes to get pumped. Maybe it’s 冥想 or prayer, or a bit of yoga — you do you! Focusing on your mental wellbeing for 10 minutes can help with stress 和 anxiety over the next 10 hours.

跳: Once you’re ready to dive into the day, it’s a good habit to tackle the hardest tasks first. Research shows that your brain is at peak power at mid-morning, so that’s the best time for difficult tasks. Moreover, if you get the big stuff out of the way, the rest of the day feels like a breeze.

准备好睡个好觉?

现在就从“上床睡觉”闹钟开始吧. It only takes a few seconds to start your new bedtime routine.

• Just take out your phone 和 set a “go to bed” alarm. This will tell you when it’s time to turn off the TV, log off social media 和 wind down for the night.
• Make sure the alarm repeats every day, so you’ll get the seven to nine hours of rest your body needs.

Tomorrow morning, wake up right, so you can be Healthy For Good!