You're out of bed, but you're not up yet? 5 tips for awakening the brain

Cstarting the day is a challenge for many. The brain doesn't seem to want to wake up and the routine is done on autopilot. 

Health professionals revealed to the Real Simple tips to give the impulse the brain needs first thing in the morning and thus have a more productive day. 

1. ♪ Catch sunshine ♪

“ In the first minutes after waking up, open the window, go out to the balcony (or window) and let the natural light reach your eyes”, suggests the therapist Chloë Bean.

Exposure to light in the retina – eye cells responsible for vision – signals to your biological clock that it is time to stop melatonin production and increase alertness, says psychologist Rod Mitchell. 

Bean also highlights that exposure to light in the morning provides a healthy increase in cortisol, which increases energy and improves mood. The ideal will be to catch sunlight in the first place before picking up the phone. 

2. Move!

Start the morning with five to 10 minutes of movement, advises Michell. It doesn't need to be intense training – light movements already help. 

“ Light exercises increase noradrenaline, which leads to a change in alertness that helps combat sleep inertia ", highlights. You can stretch or take a quick walk. 

If you want something even more fun, you can dance to the sound of your favorite song. “Movement makes blood and oxygen circulate, increasing focus and energy, while music adds a dose of dopamine,” Bean explains. 

3. Have good expectations for your day

Before you take your phone, take a deep breath, look around you and think of something you're looking forward to doing that day or week. 

“Looking around and orienting in space tells the nervous system that it is present in a relatively safe environment, which calms morning anxiety,” Bean highlights. 

Already anticipating something good gives your brain a slight boost of dopamine and motivation. Their focus and intention are directed before being affected by external factors. 

It doesn't have to be something big, just simple things like the first coffee, a lunch walk or a date with a friend. 

4. Balanced breakfast

One of the best ways to take care of your brain’s health is to consume nutritious foods, says nutritionist Maddie Pasquariello. 

This is very important as soon as you wake up, because it provides the body and the brain with the energy needed to function well. “Priorizing whole grains and other fiber sources ensures greater satiety and helps regulate blood sugar,” says Pasquariello.

If you usually skip breakfast, prepare a smaller but nutritious version, such as eggs cooked with fruit, toast or a smoothie. 

5. Drink water

Drinking water is essential to start the day well. “After a night’s sleep, one of the first things you should think about is hydration,” says Pasquariello.

If you don't like drinking pure water, try drinks like flavored water, teas and coconut water.