Having more energy in the mornings is not just about drinking coffee, but to set healthy habits to feel positive and with all the energy you need to confront your day. Because of busy life, wake up in the morning with positive energy is going hard for everyone.
A Great Wake up in the Morning Begins with Good Sleep
Sleeping well is very important for our general well-being. When we wake up in the morning,¬ upset or with low energy, poor or little sleep is usually the cause.
In order to have a good sleep, it is a good idea to have a night-routine. For example, having a light dinner at least one hour before bedtime avoiding strong food, alcohol and stimulating drinks like coffee or tea. It is also advisable not to use electronic devices before sleeping. This way you will let your body “disconnect” and you will fall asleep easier. Also, try going to bed at the same time everyday.
Choose a pleasant alarm sound to wake up in the morning, for example, your favorite song or a sound of nature. It will help you wake up without stress, but motivated!
It may look paradoxical, but in order to wake up in the morning with more energy you should avoid getting up rushing and stressed. This can make you be in a bad mood and unmotivated for the rest of the day. Instead, take a few minutes to wake up quietly; think about your goals or your resolution for the day. Turn on the radio or a song that makes you feel happy, and see how your mood changes completely. You can even dance!
MOVE! Endorphins!! What better way to start the day than with an infusion of the happiness hormones. It is scientifically proven that exercise makes you feel more energetic and happier and it is very effective to prevent and combat stress.
If you don’t like the gym, don’t worry! Even a small 10-minutes morning routine in your own bedroom is enough: stretching, push-ups, sit-ups, squats, triceps, Yoga, Kapalbhati Pranayam… there are hundreds of options. The secret is to be constant and practice daily. Check out here our stretching morning routine or our energizer yoga routine.
Showering in the morning will make you feel clean and fresh. It also helps to clear your head and awaken your mind definitely, telling our body that we are ready for a new day. Start showering with hot water and once you have finished with your normal cleaning ritual, stand under cold water for 30 seconds. Then alternate hot and cold few times, finishing always with cold water. This will increase blood flow and provide a general sense of stimulation.
The Importance of Breakfast
Don’t be impatient, after 7-8 hours sleeping and when you wake up in the morning, the first thing your body needs is a glass of water to re hydrate. Then you are ready to refuel your body with a well balance and energetic breakfast. Take some fruits or natural orange juice, slow burning carbs like muesli, oats or other cereals and above includes proteins: eggs, milk, yogurt or cottage cheese.
A good breakfast is essential for developing and maintaining muscles, keeps good blood sugar levels and makes you feel satisfied and energetic for the rest of the day. Besides it’s a pleasure!
Yoga Routine to Energize Your Morning
It is well known that Yoga is a very effective practice for reducing back pain, stress, anxiety and control blood pressure. Wake up in the morning and start Yoga. Specialists from the National Enter for Complementary and Alternative Medicine (NCCAM) in the United States confirm this ancient technique favors a balance between body and mind that also improves mood, flexibility, and strength.
If you believe that due to sleepiness and the stress to go to work mornings are not the right moment to practice some yoga, you are wrong. It turns out that in addition to the benefits mentioned above, yoga can also be an excellent natural energy-booster perfect to practice in the mornings.
Here are some good Yoga asanas, that can be started after wake up in the morning.
Standing Forward Bend / Uttanasana
Stand up with the feet hip distance apart, knees slightly bended and the back straight. Breath deeply and exhale slowly while folding your upper body over your legs so that your belly makes contact with your thighs. Enjoy the gravity fully relaxing your head and neck, you can even swing from one side to another or keep in place focusing on breathing. Finally reach your arms forward and try to touch the floor with your hands. Uttanasana is one of the best ways to reinforce your lower back and lengthen all the muscles that run along your spine.
Downward-Facing Dog / Adho Mukha Svanasana
From Uttanasana pose, walk with your palms forward till your hands are slightly forward of your shoulders. Lengthen your tail bone away from the back of your pelvis and press it lightly toward the pubis while you lift the sitting bones toward the ceiling. You can bend the knees slightly but keep the arms well stretched from the wrists to the shoulders keeping your head between your arms in line with your spine. Adho Mukha Svanasana is beneficial not only to elongate the spine but also to strengthen and open the chest and strength the arms.
Downward-Facing Dog Variation / Eka Pada Adho Mukha Svanasana
From the previous position, inhale and then simply lift one of the legs up. Try to lift it as much as possible and push your chest down in order to stretch your shoulders as well. Then, exhale and bring the leg back to the original position and repeat the sequence with the other leg. This position is perfect to challenge your body balance and energizing and rejuvenating the nervous system. Additionally, you will feel relived from stress, headaches, fatigue, poor digestion, and back pain.
Cobra / Bhujangasana
From the previous position, take your body down to the ground with you hands planted under your shoulders while you exhale. Then press up and arch your back while inhaling deeply. Once up, you can keep the elbows slightly bended, but make sure to keep the shoulders down. Also, bring your gaze towards the ceiling. Cobra is a very simple pose but offers plenty of benefits to energize your mooring: it decreases stiffness, improves circulation of blood and oxygen, specially throughout the spinal and pelvic regions. It opens the chest, stimulates organs in the abdomen, and invigorates the heart.
Mountain Pose / Tadasana
From Cobra pose, gradually go back to Downward-Facing Dog, then to Uttanasana and finally to Tadasana. In other words, stand with the bases of your big toes touching, heels slightly apart, all your body straight pressing your shoulder blades into your back lifting the top of your sternum straight toward the ceiling.
Finally, once you are in Tadasana position, close your eyes and take three deep breaths. Feel all the energy through your body now. Gently open your eyes and get ready to have a great day!
Energetic morning gives working power for entire day. Try to feel positive always while wake up in the morning and this may boost your performance at any level.