How to Stop Feeling Groggy in the Mornings
How to be self-employed, then you may well find that sleep inertia is one of the biggest barriers there is to true productivity.Sleep inertia is the name for the feeling of grogginess we often have when we first wake up in the morning.
This is what prevents us from getting up quickly in the morning when our alarm first goes off and it's also what prevents us from doing anything useful during the first hour of our waking day (including exercising).
Combat sleep inertia and suddenly you gain back at least an hour of productivity a day and probably more. What could you do with 365 extra hours?
How to stop Feeling Groggy
How To help yourself start feeling less groggy and more alert in the mornings, it's first useful to look at why you're feeling sub-optimal in the first place.
Common reasons include:
Lack of Sugar
If you wake up in the morning with low blood sugar, you can actually feel quite rough. Try having a teaspoon of honey before bed and see if that helps!
Sleep apnea means you're waking during the night because you're stopping breathing. The problem is that you may not be aware of this because it will be so brief and you may not be fully conscious.
How To find out for sure, rig up a camera by your bed and film yourself. If you have apnea, then you should see your doctor who may give you a splint or a CPAP machine.
If you're waking up with a scratchy throat and headache, then it could be that you're breathing in pollen or dander during the night. The best solution is simply to close the window.
A number of different medications can leave you feeling rough in the mornings. Anti-histamines are one example, as are antidepressants and anti-anxiety medications.
If you have mold in your room, then you will be breathing in mold spores as well as toxins during the night and you can often wake up feeling rough as a result.
How to prevent Dehydration
Another common cause for feeling rough in the mornings is dehydration. Try drinking a big glass of water before bed and consider using chia seeds to slow down the release of the liquid.
How to improve Poor Sleep
If none of this has helped, then you might just not be getting the quantity and/or quality of sleep you need. There are any number of ways you should look into fixing this but you should start with the basics – make sure your room is dark and quiet and go to bed at a consistent time.
How to Wake Up On Time, Every Time
When you first become self-employed, you might find yourself feeling eager to sleep in a little longer. This is definitely one of the perks of working from home and not needing to commute certainly means you can justify an hour longer in bed in most cases.
But this freedom can quickly become a drag. The problem? That snooze button! If you hit it once, you'll find that you often end up hitting it again and again. The result is that you wake up at 11am, 12pm, 1pm… And that then means you'll be working until 1am the next day. Not fun!
Here's the solution…Go to Bed Earlier
The number one way by far to start waking up at a more reasonable time, is to go to bed at a more reasonable time the night before. As a general rule, you should only need around 8 hours and will probably function just fine on 7 hours.
If you go to sleep at 1am, you can get up at 8am or 9am and be fine. Go to bed later though and your body will be fighting you every step of the way. This might not be fun but it is the most simple and most effective way to make getting up easier.
Use Some CBT
CBT is cognitive behavioral therapy – a fantastic psychotherapeutic tool for changing the way you think to illicit numerous psychological and health benefits. Using cognitive restructuring, you accomplish this by looking at the contents of your thoughts and then replacing them with more positive and useful thoughts.
In this case, that more useful thought is to focus on one key aspect waking up. That is: if you sleep in longer, you feel worse. Try to focus on the way you felt last time you overslept: rushed, stressed, grubby and with a sore back most likely.
Focus on that instead of how comfy you are and it will be easier to get up.
Another trick is to use smaller steps to wake up. Instead of telling yourself to spring out of bed and start doing press ups as soon as the alarm goes off, instead reach out and grab your phone to check your favorite website/forum for updates.
When you do this, you'll find that the act of reading for five minutes even brings you around to make it easier to get up.
How to Increase Your Energy Levels to Supercharge Your Workouts and Your Business,
If you’re just getting started with a new training program and you’ve just decided that you want to get into better shape, then the question you need to ask yourself is what the first thing you should do is.
This is something that all too many people forget and many will be happy to simply launch into their training program – often involving five workouts a week, one hour long each – without any preparation or prelude.
This is often met with failure for the simple reason that they burn out before they manage to bring about any real change.
So instead, how about starting off by increasing your energy levels first? That way, you’ll have more energy to take to the gym and to help you feel more awake and alert even after a long day of hard work in your business.
Why Energy Matters
When struggling to get into shape, a lot of people will give the excuse that they don’t have enough time. This is seldom true however – almost anyone could wake up 20 minutes earlier for a workout and most of us somehow manage to fit box sets of our favorite TV shows into our busy schedules!
So rather than time, the problem is much more likely to be energy. They have the time after work but they lack the energy because they’re too stressed and tired after spending eight hours in the office.
When you’re already coming home exhausted, that doesn’t leave much fuel in the tank to start adding five hour-long workouts into your regime!
How to Boost Energy
So how do we boost our energy levels back up? There are a few answers to this question but one is that you can try to improve your diet and your nutrition. By getting more B complex vitamins, by getting more vitamin C and by consuming more vitamins and minerals in general, you will find that your body starts to perform much better.
Another important tip is to focus on improving your sleep. If you can get into good ‘sleep hygeine’. Then you will find that you are more likely to feel refreshed and rejuvenated in the morning.
Spending more time outdoors both increase your vitamin D and your sleep.
Finally, consider starting your new routines off with a little cardio. Instead of starting with weights, start with cardio to help build up a stronger heart that will supply more blood and oxygen and keep you going longer in the gym and how to improve in business.