SIX High Impacting Ways For Stress Free Morning!
Your “Good” Morning is influenced by your yesterday’s “Good” Night!
We all wish to have a good day whenever we wake up in the morning. Who and what determines that “goodness”? Is it people around us or situation or news or what? These may impact in certain percentage. The major contribution is your own lifestyle and attributes.
Here, in this article I wish to write something on the previous day night and the present day morning. I have seen many people who are depressed in the morning and their entire day gets affected by this state of prolonged stress.
If you spend your evenings stressed out, you will go to bed with all those negative energy & thoughts that won’t be able to fully recover during the night. However, if you fix your evenings well, your mornings are automatically going to get better.
How your Mornings can get affected or what are the symptoms?
- Very hard to wake up early in the morning
- Lack of stamina and energy
- Self chores like Bathing and eating looks difficult
- Delayed physical or cognitive functioning
- Lack of attention, poor concentration
- Intense agitation or frustration
- Losing interest in routine activities
- Feeling lonely and empty
- Unusual eating habits (more or less than usual)
- They sleep long than normally – Hypersomnia
To make your Morning Happy, you have to plan the previous day evening a better one. Let’s see, how we can work on that:
Plan Your Dinner: You can plan your dinner little earlier and take easily digested food which can fill your stomach with sufficient energy.
Sleep Early: Practice a habit of going to bed early and at same time everyday. Avoid taking long naps in the day time. It will affect the night sleep.
Avoid Substances: Avoiding substances such as alcohol, caffeine and tobacco in late evening or night can prevent a good night’s sleep.
Emotion Free Evening: Emotion has significant influence on the cognitive processes in humans, including perception, attention, learning, memory, reasoning, and problem solving. Emotion has a particularly strong influence on attention. Emotionally imbalanced evening/night can affect next day morning based on the intensity.
Screen Time: Studies show two or more hours of screen time in the evening can seriously disrupt the melatonin surge needed to fall sleep. Consider turning off all electronic devices at least one hour before sleep, at a minimum. Try reading a book, taking a bath or doing some other type of relaxing activity.
Avoid Excessive Exercises: Heavy exercising right before going to bed isn’t favorable as it boosts your metabolism, pumps your heart rate, and makes it difficult to calm down. (It may vary from person to person). Instead of strenuous exercise, subtle stretches and massaging are better way to sleep better. Always do exercises little earlier than the bed time.
If you have any sleep disorders, migraine or any other physiological and psychological issues, seek medical or therapeutical guidance for the better sleep. This helps you to be active in the morning.
The natural body clock, regulates our heart rate to body temperature and everything. It also affects energy, thinking and mood. These daily rhythms help you keep a stable mood and stay in good health.
Certain hormones in our body such as cortisol and melatonin, help your body prepare for certain events. For example, your body makes cortisol when the sun rises. This hormone gives you energy so you can be active and alert during the day. When the sun sets, your body releases melatonin. That hormone that makes you sleepy.
Hence, we should allow the body chemicals to work on it’s own schedule and not in our schedule.
Live healthy for happy life!
In Gratitude,
N.R.Rakesh Babu
Psychologist | Doctoral Researcher
www.rakeshbabu.com | www.rbac.in
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