Your morning matters! How you spend your mornings will set the tone for the rest of your day. If you leverage your willpower early on, you’ll get more done and you’ll feel better all day long.
Find yourself rushing out the door in the morning?
Find yourself skipping breakfast?
Want to be a morning person?
Want to have a more productive morning?
Maybe it is time to learn how to
First, learn to sleep like a baby
Start your mornings with a smile
Be sharper and more focused in the morning
Be energized without a caffeine overdose
Don’t Press Snooze!
The extra 10 to 30 minutes of sleep that you could be getting by pressing the snooze button are not worth it! When your alarm goes off for the first time, your body prepares itself to wake up. When you decide to go back to sleep only to be awoken by your alarm again, your body becomes confused, which is what causes the space, dizzy feeling. The more times you press snooze, the worse it will get.
Easy Stretches For Your Back and Neck Muscles.
Neck and back pain is a common problem for many people today. Our lifestyles very often place our bodies into postures that produce stress and strain on the muscles of these regions. Luckily, there are some effective stretching techniques that concentrate on the muscles of your neck and back to help put a stop to strained muscles. Listed here are a handful of straightforward stretching exercises that should ease your aching muscles and help you avoid any more damage.
Shoulder Roll: This is a very simple stretch and perfects for relaxing the shoulders and neck. In either a sitting or standing stance, circle your shoulders up, back, down and forward. Start with a slight circular movement, then gradually increase it to a wider movement. Do ten circles in the backward direction, followed by ten repetitions going frontward.
Basic Back Stretch: This straightforward stretch is terrific for the vertebrae. Here’s what you do: Standing erect, tighten your abs while you bend down at the hips while lowering your hands to the ground. Allow your head to hang in a relaxed manner, and push lightly against the floor using your fingertips. You need to be aware of the stretch in your spine while you do this. Attempt to maintain this pose for 30 seconds. If you find this too difficult to start with, work up slowly to this amount of time.
Wide Back and Shoulder Stretch: This stretch is performed right after the basic back stretch. Keep your hands touching the floor, place your feet far apart with your arms placed inside your legs. Then lift your hands off the ground, wrap your arms around the back of your calves, and grasp your ankles, gently pulling with your hands. This will loosen up your shoulders and stretch out your upper back. Maintain this position for around 30 seconds.
Stretches are important to keep your muscles supple, but there are additional safeguards it is advisable to take to avoid back and neck strain. Good posture is essential to keep your vertebrae in alignment and prevent undue pressure on the surrounding muscles. You also need to make sure you avoid any activities that have the potential to cause trauma. As an example, take care when lifting objects that weigh a lot. Don’t bend at your waist but rather at your legs when you reach down. As you’re lifting, your legs must carry the weight, not your back.
Your sleeping habits can also cause tense muscles in your back and neck. It’s essential that you get a mattress and pillow that provide excellent support. You should also make sure that the temperature in your room is just right so that you don’t spend your night trying to get comfortable. Performing some easy stretches just before you go to bed will lead to relaxed muscles along with a restful sleep.
Meditating in the morning will have lasting positive effects throughout your day. Meditation reduces stress and anxiety, boosts your energy by releasing endorphins, and improves your ability to concentrate. The list of benefits goes on. If you aren’t meditating, your morning is missing something.
We are what we repeatedly do. Excellence, then, is not an act, but a habit. – Aristotle
Set an Intent for the Day
As you begin your day, create a positive mantra, or visualize something you hope to accomplish that day, this is called an “intent.” Spending time each morning to focus on your intent is a great way to promote positive thinking and help keep you on track to achieve your goals.
Prepare a Healthy Breakfast
Eating a healthy breakfast in the mornings will provide you with the energy you need to get through the day. Breakfast is necessary for replenishing glucose levels upon waking up, helping increase cognitive function for the remainder of the day. A balanced breakfast also promoted weight control and long-term health.
Make Your Bed
Making your bed and keeping a clean living area has been proven to reduce anxiety. Also, by making your bed first thing in the morning, you are starting your day accomplishing something.
A well-organized sleeping environment will help you sleep much better and will improve the quality of the sleep itself and get you up and ready for your new morning routine. Three-quarters of people report having a better night’s rest on sheets with a fresh scent, so make sure your sheets have a scent to your liking.
Change your bedroom sheets or wash them with a good detergent. Dim or shut off the lights, and cool down the room’s temperature. Make sure that your sleeping environment is the best one for you.
The suggested room temperature range is 60-72 degrees. If you struggle with poor circulation, slip on some warm socks – cold feet are bad for sleep!
Exercising in the mornings is a great way to set yourself up for a more productive day. Working out will leave you in a better mood, allowing you to tackle the day head on. After exercising, you will also be more alert and able to focus on whatever you have ahead.
Studies have shown that you have the most willpower in the mornings. If you can implement all these activities into your daily routine, you will notice a visible difference in your energy levels and outlook on the rest of your day.