I have trouble getting up in the morning and listless all day. What should I do?
After getting up in the morning, I usually feel drowsy. I want to activate myself quickly. What should I do?
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Answers ( 2 )
There is a prerequisite for this question, "do you get enough sleep?"
If you don't get enough sleep, being energized quickly will only overdraw your body.
If we get enough sleep, we can be energized quickly by adjusting our hormone levels.
What is the relationship between sleep and vitality?
1. Lack of sleep.
Each of us has experienced "feeling refreshed and energized after a good night's sleep".
This has something to do with the quality of sleep.
We now have a lot of smart devices to monitor sleep, which classifies sleep.
There are deep sleep, eye movement sleep and light sleep.
Deep sleep is responsible for the recovery of our muscles. If we don't get enough sleep, we will feel stiff and tight when we wake up in the morning.
So if you want your muscles to recover, you need to have a good deep sleep!
Modern research has found that sleep is divided into several stages, and different stages have different functions, such as:
REM sleep repairs the brain, while deep sleep in non-REM sleep can repair the body.
When you first fall asleep, your body is in a period of shallow sleep. Then slowly transition to deep sleep (when your heart beats slowly, your breathing is steady, your muscles and bones after a hard day's work are entirely relaxed, and the whole body goes into a state of deep repair. Your immune system will also be strengthened. )
After a period of a deep sleep, you enter the stage of REM sleep.
There needs to be enough time for the cycle to alternate back and forth.
So about 7 to 8 hours of sleep is necessary for your body!
Only when you get enough sleep will your body muscles and brain get enough rest, and you will get better when you get up early the next day.
If you stay up late and work overtime for a long time (only 5 to 6 hours of sleep a day), not only will drowsy on sleep after you wake up the next day, but your immunity will also be low, making it easy to catch a fever and catch a cold.
If you exercise again, your body will be in worse shape and your immunity will be lower (because your body cannot be repaired from sleep).
Then you will ask, "what if I catch up with my work schedule or work overtime?"
You can find a quiet place after lunch, or take a nap on the table, and make up for the" lost sleep time "by sleeping a little more on weekends.
In this way, the state of not waking up in the morning will be much better.
2. I slept well, but I still felt like I couldn't wake up when I got up. What if I didn't wake up?
A critical method is to "adjust the serotonin hormones in your brain."
When the human body secretes serotonin, people will be full of vitality, because when serotonin begins to be active, it will send out stimulation to keep the mind clear.
If serotonin activity is high, your mind will be in a calm, stable state, reduce anxiety, and significantly improve work efficiency.
In short, serotonin plays a role in waking up in the morning and doing things calmly during the day.
The ways to get up and energize you quickly (increase serotonin)
a. Open the curtains and go to sleep.
Sunlight stimulates serotonin synthesis, and the pulse is transmitted to your entire brain, leaving it awake.
If the curtains are pulled down all the time, the room is dark, and the alarm clock goes off directly. In this case, your serotonin is not actually secreted, and you will feel like you couldn't wake up. This leads to feelings such as depression, "I don't want to do anything", "I don't want to be out of bed" and so on.
Because serotonin begins to be synthesized only when it is stimulated by sunlight!
So I suggest opening the curtains sleeping, maybe before the alarm clock, you can wake up naturally and feel comfortable sleeping.
Besides, if there is not enough light in the room, you can also consider taking a walk outside. After receiving sunlight, we will also feel much more awake.
b. Exercise, when you get up and walk indoors or outdoors, jog, climb stairs or squat, you can promote the secretion of serotonin.
If you get your running shoes and sports clothes ready before you go to bed / put on your sports clothes when you get up, it will be much easier to get up early for sports.
10 to 20 minutes of this kind of exercise is enough.
c. Diet.
Pay attention to a balanced diet because the serotonin synthesis requires tryptophan that the body cannot synthesize.
Tryptophan is rich in meat, soybeans and dairy products.
If you are picky about eating, you may not be able to meet the necessary conditions for serotonin synthesis due to lack of food.
d. take a hot bath after getting up early, and taking a shower in the morning can wake up your brain and body because "Hot water can raise our body temperature."
In our autonomic nerves, when the daytime active nerves (sympathetic nerves) are in a priority position, all the body's internal organs are active, and the body temperature is higher.
On the other hand, if the nerves that rest at night (parasympathetic nerve) are given priority, the activity of various internal organs will be weakened, and the body temperature will drop.
So a hot bath can raise our body temperature, and the sympathetic nerves that work during the day are awakened.
Summary
I analyzed this question in detail from explaining the relationship between sleep and vitality
to "how to correspond to the lack of energy in what situation"
or even "whether to set the alarm clock before going to bed".
This includes not only knowledge, but also "how knowledge is used in specific scenarios".
Trying to get yourself up in the morning is sometimes so dreadful with the lack of energy and the coziness of your bed, so there are a few suggestions that work wonderfully to help you out a little. Place an alarm clock across the room so you have to get up to shut it off, rather than pressing snooze every 10 minutes. If you can use music as an alarm then do it! It'll perk you up especially if it's your favorite songs! Keep a bottle of water next to your bed, and in the middle of the night drink some water which is not only good for you but it'll have your bladder waking you up ready to go. Lastly, start working out in the mornings. I know it sounds awful when you're already tired, but after a few weeks of getting used to it, your body will know it's time and you'll eventually even enjoy it.