8 steps to wake up feeling good about life

Getting out of bed in the morning is becoming a nightmare for about 70% of Brazilian women, according to a study by the Sleep Institute of the Federal University of São Paulo (Unifesp). The day dawns and they… are still tired!

The main factors responsible for the problem are the stressful routine and the urban chaos – they disturb sleep and, consequently, the performance of the next day. “Well-being is related to the quality and duration of sleep. Everyone needs six to nine hours of sleep a night to be healthy. Those who sleep less tend to develop illnesses”, says neurologist Dalva Poyares, from Unifesp.

Therefore, the first step to having a good day is to sleep well. But there are others that we can adopt to start the morning with energy. “It’s important to wake up little by little, awaken the muscles and the brain, preparing them for the journey”, says personal trainer Mônica Valadão, from the Bio Ritmo gym (SP). This way we gain an injection of energy and avoid pain in the spine, migraines and other ailments.

Here are eight tips to start your day off right:

1. Breathe and chant a mantra

Nothing has such an immediate effect on our mood as breathing. upon waking up, take a deep breath, filling with air not only your lungs, but the entire abdomen – this is the so-called full breath. As you exhale, chant the mantra “om” (pronounced “oum”), a powerful sound that represents the primordial vibration of the universe.

Follow the guidance of Liz Lark, author of the book 1001 Pearls of Yoga Wisdom (Publifolha Publisher): “Inhale deeply. as you exhale with your mouth, let the ‘ooo’ sound rise, become a ‘ooo’ at the lips, ending with a soft ‘mmm’ as you close your lips. Repeat until you feel awake.”

2. Take a good stretch

Have you noticed how dogs and cats often stretch? This is a fundamental habit in the morning. “By pulling the muscles, we wake up the body, eliminating tensions caused by bad sleeping posture, uncontrollable during the night”, says Beto Alves, yoga instructor (SP).

Do each of the moves below for ten seconds:

· Take your arms up and your toes down, as if someone pulled you;
· Pull one leg at a time and hold it close to the body;
· Turn your knees to one side and your torso to the other;
· Sitting down, turn your head slowly – this way you relax your neck and neck and bring blood to your brain;
· Standing, pull one arm at a time in front of the body and stretch it to the side. Then bring one heel to your butt and repeat the exercise on the other side.

3. Listen to your favorite music

There’s nothing better than waking up to the sound of Ivete Sangalo, Luan Santana or your favorite artist. At that time, “what matters is the style of music you like”, says Maristela Smith, coordinator of the music therapy course at FMU (SP).

Separate a list of songs that are part of your life and that left positive memories. Then record a CD (or download the songs in your mp3), put on your headphones so you won’t be interrupted and press play. Enjoy selection for ten minutes before getting up. “The therapy will make your body, brain and mind more ready to face the day”, he says.

List of songs to wake up feeling good about life

It has something for everyone!

· “Beautiful day”, from the album All That You Can´t Leave Behind (2000), U2
· “Me hug, kiss me”, from the album Banda Eva ao Vivo (1997), Banda Eva
· “Three Little Birds”, from the album Exodus (1977), Bob Marley & The Wailers
· “Shiney Happy People”, from the album Out of Time (1991), REM
· “Coffee in the morning”, from the album Roberto Carlos (1978), Roberto Carlos
· “Feat Pitbull – On the Floor”, from the album of the same name (2011), Jennifer Lopez
· “Aquarela”, from the album of the same name (1983), Toquinho
· “Here Comes the Sun”, from the album Abbey Road (1969), Beatles
· “Happiness”, from the album Tom Jobim (1987), Tom Jobim
· “Ray of Light”, from the album of the same name (1998), Madonna

4. Do a self-massage

Touching the face awakens the muscles and relieves tension, says beautician Roseli Siqueira (SP). Using an eye cream, do this massage: with your middle fingers, press the outer corner of your eyelids. Then slide them to the sides, firm them on the temples and make circular movements until you feel relaxed.

5. Read something positive

Every morning, read an inspiring phrase or text. This exercise will help you face the journey with optimistic eyes (in the Maximum Clubfor example, we publish daily the maxim of the day, a positive reflection on life). For psychologist Diana Bast (SP), “these messages can change your motivation and increase the probability of good things happening”.

6. Take an energizing shower

“Massaging the body with vegetable loofah or exfoliating soap removes dead skin cells, stimulating the lymphatic and circulatory systems”, says beautician iris Cruz (SP). Products with rosemary, mint or lemon aroma help to wake up. If you don’t have time to take a shower, at least wash your face with ice water: it takes away your tired face and makes you wake up in full swing.

7. Exercise

“Practicing an aerobic activity at the beginning of the day helps to oxygenate the muscles and boost energy”, says personal trainer Mônica Valadão (SP). Move for half an hour at least three times a week.

8. Capriche for breakfast

“The first meal of the day is essential to make the brain work better”, says nutritionist Roseli Rossi (SP). The ideal breakfast includes energy foods (whole grain breads, oilseeds), builders (milk and derivatives) and regulators (fruits and natural juices).