The 13 secrets to getting out of bed on the right foot

Some people find it hard to get up and they are more active during the evening-night than during the day, while others are more active in the morning and seem to get more out of the early hours.

But where the majority of the population agrees is in the difficulty of getting up with the seasonal change, usually at the beginning of spring and autumn. What is the cause?

Experts in sleep disorders point to the changes typical of the passage from one season to another: changes in temperature, light, food… and the body may find it difficult to adapt and manifest symptoms such as tiredness, drowsiness, lack of motivation, apathy, insomnia and irritability, which are accentuated by stress. It is what is known as asthenia or spring fatigue.

All those who feel identified with any of these signs should know that there are a good number of simple resources at your fingertips to change this situation.

Putting them into practice helps improve the quality of sleep, nutrition, physical fitness and attitude, filling yourself with spirit and vitality.

1. Bathe before bed

Difficulty getting up could be related to when you try to get up in your sleepsince sleep is divided into cycles of about 90 minutes and it seems that it is easier to wake up in shallower sleep phases than in deep sleep.

But apart from that, the truly important thing to get up well, according to the Dr Eduard Estivill, director of the Estivill Sleep Clinic of the USP Dexeus Institute of Barcelona and author of books such as Go to sleep kid and Recipes to sleep wellis sleep the necessary hours (from 7 to 8 a day is what 90% of people require) and give the organism the necessary rest to regenerate and restore everything it needs to be awake.

According to Estivill, the dream is the factory of our day and Depending on how we slept, it will be more or less difficult for us to wake up and we will feel more or less clear during the day.

Some Tips for getting a restful sleep are:

Maintain regular hoursboth when going to bed and when getting up, even on holidays, and establish daily routines for all activities: work, meals, exercise, leisure, relaxation and sleep. Take a warm bath once or twice a week before going to sleep relax deeply. The effect can be enhanced with a few drops of essential oils of lavender, tangerine, bergamot, chamomile, frankincense, sandalwood or myrrh.avoid taking coffee, tea, chocolate, cola drinks, alcohol or any other stimulating substance six hours before going to sleep.make a light dinner and wait a minimum of two hours before going to bed.sleeping in one comfortable bed and in a room quiet, dark and with a constant temperature between 16 and 22ºC.Attempt reduce stress during the day by taking short breaks about ten minutes to breathe deeply, meditate or practice some relaxation or yoga exercise.

2. Wake up gently

If you have slept the necessary hours it will be easier to program the brain to wake up at the desired time without having to resort to the stressful alarm clock.

But if even sleeping soundly for eight hours you cannot do without this gadget, the best thing is that it emits a progressive sound in intensity, preferably a soft music instead of a voice, a buzz or a ringing.

Some alarm clocks simulate the gradual light of dawn, which allows you to wake up smoothly and start the day in a better mood. They can be programmed so that half an hour before getting up begin to emit a gradual light that mimics sunrise.

The body perceives the change of light even if the eyes are closed and the brain begins to prepare to wake up in a superficial sleep phase.

Ideally, you should be able to wake up ten to fifteen minutes before it rings the alarm clock, turn it off and sheltered from the sheets smoothly transition from dream to realityreflecting awake, thankful for the new day that has been given to us and wishing ourselves the best of days.

3. Visualize the day constructively

They can take advantage of those minutes of gentle awakening to visualize how you want the day to gosince imagining that something is feasible is the first step for it to materialize.

Can draw in our minds in great detail the resolution of our problems: emotional health, economic… You just have to believe in it.

If every day we feed that visionavoiding getting out of bed quickly, we will soon gain awareness, we will flow more with life and We will find a solution to each of your challenges.

If you have a hard time visualizing you can try this exercise:

You see yourself walking through a fertile region. The path runs alongside a field full of wild flowers. Some are medicinal plants, but you don’t know them all. In the background you can see orchards and gardens full of fruit trees. you realize that in nature each plant has its own value.

Then you take a magnifying glass and you look closely at one of those seemingly insignificant little flowers. HE It reveals a new world to you, rich in nuances and forms that you did not even harbor in your imagination. The landscape is filled with a special magic that makes you see everything from a new prism.

You sit on a bench and silently observe that in nature everything is equally valuable, whatever its shape, color or manifest utility. Then transfer those perceptions to your own life and repeat this affirmation: “Like every creature in the universe, I deserve to be healthy and prosperous, to be loved and to be happy.”

4. Breathe fully when getting up

According to yoga, breathing not only supplies oxygen to the blood and brain, but also feeds the body with prana or life energy.

Spending a few minutes doing a full breath causes the body to receive a higher oxygen supplycontribute to eliminate toxins and reduce fears and anxieties, giving us more confidence in the vital process.

Somehow, breathing teaches us to “drink” life with greater calm and awarenessin a deeper and calmer way.

To practice this breathing you can stand or sit cross-legged.

A full exhalation is made to empty the lungs well.Then slowly inhale through the nose, but breathing only with the belly and without the ribs moving. Next, and without interrupting the intake of air, the lower ribs are raised and the middle part of the chest, so that the air enters smoothly in the middle part of the lungs. the upper part of the chest is raised so that the air enters even in the lung apices. In this last phase of the exercise, the abdomen is slightly contracted, with which the air is pushed upwards. All these movements must be done continuously and without forcing anything.Then exhale: begin by loosening the tension in the upper part of the respiratory apparatus, it is followed with the middle part of the same to finish with a complete abdominal relaxation.

The air should always flow through the nosein a regular, smooth and uniform way.

full breath can be done three to ten times in a single sessionalthough the first day can be enough with three well done.

5. Practice a little exercise when you wake up

If possible due to schedule, perform a gentle walk for half an hour through a natural area close to home (park, forest, beach) attending to the breath, practicing tai chi or swimming before going to work It is optimal to promote health in this time of change.

Exercise sets the body in motion, eliminates accumulated toxins and the extra kilos and enriches us with the privilege that comes from being in contact with nature and receiving the peace of dawn.

It may be equally interesting do some simple stretches at home, such as the classic sun salutationyoga, or leave the exercise for the afternoon, after the workday. If it is not excessive, it will dissipate stress and predispose you to relax before going to sleep.

6. Stretch with the sun salutation when getting out of bed

This wheel of yoga postures prepares the body to start the day. Must be done smoothlypaying attention to the breath.

Stand with feet together and hands in prayer position at chest height, inhale deeply and exhale. Inhale, stretch your arms up and arch back from the waist pushing the hips out. Relax the neck.Exhaling, bend forward from the waist and rest your palms on the ground. Bend your knees if necessary. Breathing in, put one leg behind and rest the knee on the floor. Arch your trunk back and look straight ahead.Holding your breath, bring the other leg back and support your weight with your hands and toes. Breathing out, lower the knees, then the neck and finally the foreheadkeeping hips up and feet braced. Breathing in, crawl forward, lower the hip, stretch your feet and raise your trunk. Keep your legs together and shoulders down. Exhale and, without moving your hands or feet, raise your hips. Push your heels into the ground and keep your shoulders back. Breathing in, Put one foot forward, rest the other knee on the ground and look straight ahead. The ideal is to advance the back foot in position 4.Exhaling, bring the other foot forward and bend from the waistkeeping the palms on the floor, as in position 3. Breathing in, raise the trunk, stretch the arms up and gently arch backas in position 2. Breathing out, return gently to the starting positionwith the hands at chest height, and lower the arms to the side of the body.

7. Start the day by stimulating the energy points

According to Chinese medicine there are a good number of energy points in the body that can help start the day with a good dose of vitality.

One of them is the point 36 stomach, located just four fingers below the knee and on the outer side of the tibia. Putting pressure on it for a minute tones up all the energy in the body.

Another interesting point is the “anti-fatigue palace”, located in the center of the palm of the hand, in line with the middle finger. It must be pressed for a minute.

8. Meditate first thing in the morning

As with breathing spend a few minutes meditating before beginning daily activity helps to see things with greater objectivity and detachment.

A session model that can be easily practiced at home, in a corner that is especially pleasant to us and that we can set with a soft light, incense and even with a small altar, is the following:

We sit on a cushion with our legs crossed in the lotus or semi-lotus position, back straight, shoulders relaxed, hands in lap, mouth relaxed, and eyes half open or closed.We go through the body with the mind looking for tensions and relaxing thempaying special attention to the shoulders, neck, jaw and forehead.We observe our state of mind. We take a few deep breaths to settle in the present and internally give ourselves permission to disconnect from other activities and dedicate ourselves…