Morning fatigue is normal for many people. While it is important to focus on underlying causes to ensure good quality sleep, there may be ways to energize your body and feel more awake in the mornings.
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In a nutshell:
While it is important to focus on underlying causes to ensure good quality sleep, there may be ways to energize your body and feel more awake in the mornings. Are you one of the people who feel tired as soon as you wake up in the morning? Chances are, your morning grogginess is just sleep inertia, which is a normal part of the waking process. Your brain typically doesn`t instantly wake up after sleeping. Sleep inertia slows down your motor and cognitive skills, which is why it sometimes feels impossible to do anything right after you wake up.
Sleep inertia can last anywhere from a few minutes to over an hour, though it typically improves within 15 to 60 minutes. If within the first few hours of falling asleep, you suddenly wake up from a deep sleep and are in a confused state, you may have sleep drunkenness. 2. wake up abruptly from a deep sleep Blue light, more than other types of light, suppresses the secretion of melatonin, a hormone that helps regulate your body`s circadian rhythm, which is your sleep-wake cycle.
This makes it harder for you to get good-quality sleep, which can leave you feeling tired the next morning. If your morning fatigue is accompanied by stiffness or aching body parts, your mattress could be to blame. A small 2009 study found that participants reported better sleep quality and fewer aches and pains in the morning after sleeping on a new mattress. A 2007 study shows that adults who wore unheated or heated socks to bed were able to fall asleep faster Start your day feeling on top of the world with this 5-minute bedroom workout combining strength and flexibility exercises.
This routine starts with some gentle in-bed tension-releasing stretches and finishes with a series of energizing power moves. Try to do this workout every morning to burn calories, ease away aches and pains, boost your mood and feel more alert. Extend your arms over your head, feeling your body stretch from your toes to your fingertips. Take 3 to 4 deep, relaxing breaths.
Knee to Chest Stretch Bring 1 knee to your chest, keeping the other leg bent. Repeat with the opposite knee. Take 3 to 4 deep, relaxing breaths, feeling your hamstring lengthen. Bring both knees to your chest and gently grasp your legs.
Take 3 to 4 deep, relaxing breaths, feeling the stretch in your buttocks and lower back. Slowly roll your knees to 1 side, keeping them together and ensuring both shoulders remain in contact with the bed at all times. Take 3 to 4 deep, relaxing breaths, feeling the stretch in your lower back. With your feet parallel and shoulders back and down, rotate your upper body to 1 side as far as comfortable without moving your hips.
Repeat 6 to 8 times on both sides, taking a deep, relaxing breath on each side to release stiffness in your lower back. 7. Chest Stretch Take 3 to 4 deep, relaxing breaths, feeling your chest muscles lengthen. Take 3 to 4 deep, relaxing breaths, feeling the stretch between the shoulders.
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