Morning mood and well-being sets the pace for the whole day. With the exception of factors beyond your control (such as the weather), you can make every day as productive and enjoyable as possible. Making the right schedule for the day plays a key role in good health and excellent morning mood. Fitness trainer Craig Ballantine believes that if you follow a simple five-number formula, you can make every morning good, and the day – productive. estet-portal.com will tell you more about the formula.
The Wellness and Productivity Formula: 10-3-2-1-0
Surely you have repeatedly heard that successful people get up early. There are many ways to take care of your well-being and vigor in the morning: take time for yourself (after waking up, meditate, do exercises, go for a run, surround yourself with pleasant smells, read a couple of pages of a book, think about priority tasks, etc.). However, fitness trainer Craig Ballantyne believes that a good and productive morning actually begins with going to bed. There is no doubt that there is logic in such a statement. It is impossible to sleep well and restore strength if you go to bed late. And without a charge of energy, it is extremely difficult to go in for sports or comprehend important tasks after waking up.
Craig Ballantine says the secret to a productive morning is waking up early and prioritizing things. To implement this plan, Ballantyne suggests memorizing and using a simple formula. Here's what it looks like:
10: 10 hours before bed – no caffeine
3: 3 hours before bed – no food and alcohol
2: 2 hours before bed – no work
1: 1 hour before bed – no screens
0: Get out of bed on the first alarm (0 snooze presses).
If you follow the 10-3-2-1-0 formula, you will be able to get more done and ensure good health and good mood in the morning. There is nothing surprising in this – All advice is based on research on the quality of sleep and the problems that result from lack of sleep or the inability to get enough sleep.
The science of feeling good in the morning and peaking in the afternoon
Because it is healthy and quality sleep that ensures productive and healthy wakefulness, experts are carefully studying the factors that can affect how and how much we sleep. Good health and high productivity primarily depend on sleep. Thus, it was found that:
- Smartphones, computers and other gadgets with screens – something that must be avoided at least 1 hour before bedtime (their light misleads the brain, making it more difficult to fall asleep).
Healthy alternative: Read books before bed. Preferably in print. Firstly, a person reads about 25% faster from paper than from a screen. Second, the book does not emit any of the "blue light" that is blamed for disrupting circadian rhythms. Thirdly, the benefits of reading for the development of cognitive abilities, creativity and imagination cannot be overestimated.
- To better fall asleep, come up with evening rituals – so you accustom yourself to fall asleep easily and quickly. Good examples of bedtime rituals:
- bath with soothing aroma oils and pleasant music;
- relaxing massage;
- Yoga asanas that relax and soothe;
- read.
- Environment. It is very important to make sure that your sleep is not disturbed by external irritating factors, from which it is especially difficult for residents of large cities to protect themselves. To limit the impact of noise and light on sleep quality, purchase (or make your own) an eye patch and earplugs if needed. Take care of the optimal temperature of the bedroom (so that it is not hot or cold during sleep), be sure to ventilate the room every day. Make sure the mattress and pillow are perfect for your sleep.
- What is the best way to sleep? The main criterion in the way of sleeping (posture, clothing) is your comfort. If you are comfortable sleeping in a particular position, it is likely that it is optimal for you. From a scientific point of view, sleeping on the left side is the most beneficial for the body. Benefits of naked sleep have also been found.
- Alcohol and food – not the best idea before bed. Alcohol – one of the main enemies of healthy sleep, so try to eliminate its use before falling asleep. As for food, before going to bed, the body does not need it, since all processes slow down when you fall asleep. The body does not need a lot of energy, and the food absorbed before going to bed will only harm it. That is why it is not recommended to eat at least 3, but better – 5–6 hours before bedtime.
The editors of estet-portal.com fully agree with the opinion of Craig Ballantyne: good health in the morning – the result of proper behavior before going to bed and, as a result, a quality night's rest. Sleep well!
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