Khaberni - In the cold winter season and short daylight hours, many feel exhausted and lethargic from the moment they open their eyes.
But the surprise is that the solution is not more sleep or an early coffee cup, but simple changes, revealed by a British expert, that can rejuvenate you within minutes.
Dr. Deborah Lee, a former practitioner at the British Health Service, has provided five key recommendations for a more calm and clear morning, without worry and palpitations or mood swings.
Lee warns against relying on caffeine and sugar at the start of the day, as they may cause a sudden rise in the stress hormone cortisol and disrupt blood sugar levels, leading to feelings of nervousness and a later decrease in energy.
Here are her top tips for starting a healthy and peaceful day:
Contrary to popular belief, drinking coffee immediately after waking up lessens its stimulating effect
First: Don't start your day with coffee! Wait 45 minutes.
Contrary to popular belief, drinking coffee immediately upon waking decreases its stimulating effect and increases cortisol levels, making you more stressed and confused. It is better to delay it until the hormone levels have settled for maximum effect.
Second: Make protein the hero of your breakfast
Sweetened bread or sugary cereals? A poor choice! But having a protein-rich breakfast provides longer satiety and maintains your focus. Studies indicate that having breakfast before 9 AM also helps reduce the risk of depression.
Third: Move before you feel sleepy again
Just 30 minutes of walking or moderate exercise is enough to wake up the body and boost mental energy. Also, exposure to morning sunlight can reduce symptoms of winter depression.
Fourth: Protect your biological clock
Sleeping at consistent times, even on weekends, is key to a confusion-free morning. The daily routine of eating, bathing, and turning off electronic devices has a direct impact on sleep quality.
Fifth: Let light gently wake you up
Sudden light is a shock to your senses, and the solution? Leave the curtains open or use SAD lamps designed to combat winter depression, so the morning light gently transitions on your eye.
Why is all this important?
A recent study supports the importance of these tips, indicating that 3 out of 10 people suffer from persistent fatigue upon waking up, and following these simple tips could be the difference between a sluggish morning and a day full of vitality.
