How do you feel when you wake up in the morning? Do you jump out of bed with lots of energy, giving gratitude for opening your eyes on another day? Or do you get tangled up in the sheets, practically crawling to the bathroom and complaining the whole way because your sleep was disrupted? And do you understand the difference it makes? Choosing one attitude over the other will set the tone for what happens during the rest of the day – a difference of night and day!

Most of you are already experts on tips and tricks to getting a full night's rest because we've only shared the very best with you. But just in case you haven't seen or read about morning rituals that make a BIG difference in how the rest of your day goes, preparing you mentally, physically, emotionally, and even spiritually, we’ll remind you. Stories from successful people all have one thing in common: they all wake up at a certain time and follow a routine that helps them create discipline, health, organization, and the right mindset to overcome the ups and downs of the day. Following these tips can help your life take a huge turn towards good health and positive well-being, achieving incredible days that will take you straight to your goals!

Wake up earlier

They say the early bird catches the worm, but you may be thinking that sounds crazy if you can barely wake up at your usual time. No need to rush through it. Although it will be a challenge at first, your body and mind will eventually adjust to the change making it easier as the days go by. To make it simpler for yourself, start by waking up 15 minutes earlier for a few days. Gradually add another 15 minutes until you reach an hour. You will see that getting up early allows you more time and energy to accomplish your tasks, provided the rest you get is adequate. Some studies suggest waking up earlier in the morning improves attention span and memory (1). If you have trouble falling asleep on time, a good melatonin supplement can help better organize your sleep schedule.

Avoid hitting snooze

Usually, we hate the sound of an alarm going off and on in the morning in intervals of every five minutes, but you may be one of the people who has had to set multiple wake-up calls. And what a mistake it is, for both our physical body and our natural sleep cycle. It's pausing the inevitable while tricking our body into thinking we are going to continue resting but that’s not what is going to happen. This causes more tiredness and sleepiness as it increases sleep inertia, the dazed moment we experience in the first few minutes of awakening (2). While you get your body accustomed to its new sleep schedule, set the alarm clock to the exact time you are supposed to jump out of bed. Then try to do it with gusto. That impulse, believe it or not, helps activate the right attitude to prevent procrastination throughout the rest of the day.

Plan for tomorrow

To make waking up less complicated, organize yourself for the following day the night before. You can schedule out everything, including meals, workouts, clothes, water intake, supplements and vitamins, etc. Having everything in order helps us rest better, eliminating unnecessary stress and giving us a boost in the morning.

Prioritize your tasks

Knowing we have more time in the day does not imply wasting it on meaningless activities. On the contrary! Learn to be judicious when choosing what to pay attention to and give your energy to. Focus on the steps needed to improve your health, including eating better, exercising, and sleeping well. For each challenge, find one or two steps you can take that will lead to resolution. If you don't feel comfortable doing certain activities, or you are getting through them for the sake of getting through them, then just leave those for another time. Focus on tasks related to your work, your family, and your health. Once those pillars are solid, you can move on to other aspects that will enrich them.

Start the day with water

By now you know how important it is to remain hydrated. A large glass of water in the morning is an immense boost to your body’s metabolism, digestion, functioning of vital organs such as the kidneys and even skincare (3). Some people add a few drops of lemon juice or a touch of ginger to provide the water flavor and increase its beneficial properties. But you can drink pure water, too. Just be sure to prepare enough for the rest of the day. Keep your water cold in the refrigerator or in your purse if you’re out and about. Make sure to stay hydrated throughout the day.

Exercise before you eat

The earlier you exercise, the better. Of course, exercising at any time is better than not exercising at all, but if you can start as soon as you wake up, it will be an even greater success. Exercising before eating helps activate metabolism and burn calories. If you have a lack of energy, something expected after being sedentary for a long time, give your body a little boost with supplements such as maca, ginseng, and vitamin B12.   

Relax, breathe, and meditate

Take your time. Starting early doesn't mean running full speed ahead. Take at least 15 minutes each morning to relax, focus on your breathing, and calm your mind. This can be the best investment for your entire day by allowing you to reduce anxiety and stress, organize responsibilities for the day, focus, and end up making fewer mistakes in tasks and activities. In addition, it can improve various organ functions in the body. (4)

Eat breakfast with purpose

Feed your body by thinking about its nutrition and needs. Start with good support via quality protein, especially if you are exercising. Look for options that provide better absorption and higher protein, such as whey or a vegan version of pea or hemp protein.

Consider including at least five servings of fruit and vegetables throughout the day. Be clear about the purpose of nutrition and you will make better choices in eating. (5)

Get inspired

Avoid getting up on the wrong side of the bed. Many successful people make motivation a part of their morning ritual by reading or listening to an audiobook or podcast that gives them tools to face the day with the right attitude and mindset. This simple technique of absorbing purposeful information allows you to change, or even eliminate, negative thoughts that usually make you think you are having a bad day which sets a negative tone for the day. Instead, focus on an inspirational message and feel empowered to immediately flip the switch and up your mental game in the face of any adverse situation.

Now you are ready to start your day with energy, vitality, focus, and good vibes!

Let's get healthier together.

Your Santo Remedio Team

Referencias

1. V Shankar Kumaran  1 Bhat Ramachandra RaghavendraNandi Krishnamurthy Manjunath, Influence of early rising on performance in tasks requiring attention and memory, Randomized Controlled Trial. Indian J Physiol Pharmacol. Oct-Dec 2012;56(4):337-44. PMID: 23781653

https://pubmed.ncbi.nlm.nih.gov/23781653/

2. Cassie J. HILDITCHJillian DORRIANSiobhan BANKS, Time to wake up: reactive countermeasures to sleep inertia. Ind Health. 2016 Nov; 54(6): 528–541. Published online 2016 May 18. doi: 10.2486/indhealth.2015-0236. PMCID: PMC5136610 PMID: 27193071

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5136610/

3. Ji Na Jeong, Effect of Pre-meal Water Consumption on Energy Intake and Satiety in Non-obese Young Adults. Clin Nutr Res. 2018 Oct; 7(4): 291–296. Published online 2018 Oct 31. doi: 10.7762/cnr.2018.7.4.291, PMCID: PMC6209729, PMID: 30406058

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6209729/

4. Hari Sharma, Meditation: Process and effects. Ayu. 2015 Jul-Sep; 36(3): 233–237. doi: 10.4103/0974-8520.182756, PMCID: PMC4895748, PMID: 27313408

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4895748/

5. Audrey Rankin  1 Brendan P Bunting  2 Rui Poínhos  3 Ivo A van der Lans  4 Arnout Rh Fischer  4 Sharron Kuznesof  5 Mdv Almeida  3 Jerko Markovina  6 Lynn J Frewer  5 Barbara J Stewart-Knox. Food choice motives, attitude towards and intention to adopt personalised nutrition, Public Health Nutr. 2018 Oct;21(14):2606-2616. doi: 10.1017/S1368980018001234. Epub 2018 May 17. PMID: 29771231 DOI: 10.1017/S1368980018001234 

https://pubmed.ncbi.nlm.nih.gov/29771231/

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