![]() Choi, K., Shin, C., Kim, T., Chung, H.J., & Suke, H-J. Waking up is the hardest thing I do all day: Sleep inertia and sleep drunkenness. The effect of sleep fragmentation on daytime function. Nature and Science of Sleep, 11, 155-165. ![]() 10-Minute Midday Yoga Stretching Routine.3-Minute Midday Yoga Stretching Routine.Did you know that while you’re in REM sleep at night, certain muscles are paralyzed, while others move involuntarily? It’s true! Reactivating our muscles in the morning with yoga or simple stretches can release endorphins which boost energy levels.īelow are a few morning and midday stretching exercises that can help you get the day started and help you keep going strong all day long. Give yourself some time in the morning to stretch or perform yoga exercises, as they can support healthy brain function and increase energy levels. Sleep Study: A 2019 study found that morning exercise improves visual learning, decision-making, and visual learning. In particular, regular exercise and cardio can help significantly reduce fatigue during the day and help you sleep better at night. 30-Minute Creative Dreaming by the OceanĮxercise may be the last thing on your mind when you’re lying in bed trying to talk yourself into getting up, but researchers say a short bout of exercise in the morning may help you feel more energized.1-Minute Use Anywhere Deep Breathing Exercise.Below are a few meditation exercises that can help you unwind and relax to get the day started or prepare for bedtime. Meditation can help you feel better, reduce stress, and restore your calm and inner peace. ![]() Study: Breathing exercises can stimulate the body. These practices may stimulate your brain, as well as reduce stress and improve your next sleep! You can go for a short walk and pray, or do some stretching by the bedside. This stimulation can help the body fight off fatigue, making you feel more awake and alert.Īfter you wake up, try practicing guided meditation while taking long, deep breaths to start your day. breathing exercises) and open monitoring (e.g., meditation), improve circulation and raise oxygen levels. This will give you a complete sleep cycle between your two alarms, allowing you to wake up after your REM sleep.ĭid You Know? The University of Notre Dame researchers studied the snooze button habit and discovered that the majority of people (57%) tend to hit snooze.Īnother way to feel more energized in the morning is to get moving! Contemplative activities like focused attention (i.e. Or, if you still want to stick with the snooze button, try setting your first alarm 90 minutes before your second one. Instead, try setting your alarm for a realistic time you think you’ll be able to wake up. The morning fog might be your body alerting you of its need for more sleep time. Instead, take time to re-evaluate your sleep-wake routine. So even if you’ve become habituated to hitting the snooze button before waking up, you should stop. That extra fragmented sleep actually may make you worse off for the rest of the day. Snooze Button Study: A research study found that spending 30 minutes or so in fragmented sleep between alarms can impair our daytime function. After the alarm rings and you hit snooze to fall back asleep for less than that time, you enter what scientists call “fragmented sleep.” ![]() ![]() Scientists believe that sleep must be uninterrupted for some minimum period of time **(e.g., 60-90 minutes for a complete sleep cycle) ** for it to be restorative. We’ve all been there: mornings where you hit the snooze repeatedly, hoping that the next time the alarm goes off, you’ll feel more rested and ready to get out of bed. Hitting the snooze button on your alarm clock or phone may not be as beneficial as you’d like it to be. ![]()
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