Starting your day on a positive note

When we think about sleep hygiene, we often focus on the practices and habits that help us get a good night’s sleep. However, have you ever considered the importance of wake hygiene? The first 30 minutes after waking up play a significant role in shaping our nervous system for the entire day. This period is crucial in setting the tone for a productive, stress-free day.

What happens in the first 30 minutes after waking up?

When we wake up, our brain undergoes a transition from deep sleep waves, such as delta and theta waves, to alpha and beta waves. These latter waves are associated with alert, focused thinking. Ideally, this transition should be smooth and gentle, allowing us to start the day feeling refreshed and revitalized. However, if we begin our day by engaging in stressful activities like doomscrolling, checking emails, or jumping straight into the news, our cortisol levels spike. This can trigger a fight-or-flight response, making us feel anxious and stressed.

The importance of wake hygiene

Wake hygiene refers to the practices and habits that help us start the day on a positive note. By adopting simple wake hygiene practices, we can regulate our nervous system, reduce stress, and improve our focus and mood. Here are five simple ways to practice wake hygiene:

1. Use a gentle alarm or sunrise light

Jolting alarms can be harsh on our nervous system, causing a sudden spike in cortisol levels. Instead, consider using a gentle alarm or a sunrise light that simulates a natural sunrise. This can help signal to our brain that it’s time to wake up, making the waking process smoother and more gentle.

2. Avoid the snooze button

When we hit the snooze button, we’re disrupting our sleep patterns and making it harder to wake up. If we’re awake, it’s best to get out of bed and start the day rather than rolling over and snoozing.

3. No phone for the first 30 minutes

Checking our phones immediately after waking up can be a recipe for disaster. Not only do we expose ourselves to stress-inducing notifications, but we also risk getting sucked into the vortex of social media and emails. Instead, try to avoid phones for at least 30 minutes after waking up, giving yourself time to relax and focus on the present moment.

4. Take a few minutes for meditation or deep breathing

Taking a few minutes to meditate or practice deep breathing can help calm our mind and regulate our nervous system. This simple practice can reduce stress and anxiety, setting us up for a more positive day.

5. Stretch, journal, or practice gratitude

Engaging in activities like stretching, journaling, or practicing gratitude can help us start the day on a positive note. These practices can increase feelings of happiness and well-being, making it easier to tackle the challenges of the day.

Benefits of wake hygiene

Practicing wake hygiene can have a significant impact on our overall well-being. By starting the day on a positive note, we can:

– Improve our focus and productivity: By avoiding stressful activities in the morning, we can improve our focus and productivity throughout the day.
– Reduce stress and anxiety: Wake hygiene practices like meditation and deep breathing can help reduce stress and anxiety, making it easier to tackle the challenges of the day.
– Improve our mood: Engaging in activities like gratitude and journaling can increase feelings of happiness and well-being, setting us up for a more positive day.

Conclusion

Wake hygiene is an essential aspect of our daily routine that can have a significant impact on our overall well-being. By adopting simple practices like using a gentle alarm, avoiding the snooze button, and taking a few minutes for meditation or deep breathing, we can regulate our nervous system, reduce stress, and improve our focus and mood. By prioritizing wake hygiene, we can start the day on a positive note, setting ourselves up for a productive, stress-free day.

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