The fast-paced, digital lifestyle challenges our mental alertness. People are working harder and longer and, in some cases, are also over-stimulating their bodies and minds. According to the National Sleep Foundation, 29 percent of Americans are very sleepy at work or actually fall sleep while at work. The path to mental alertness in the morning actually begins at night.
Starting Your Mental Engine
Step 1
Turn off all the lights, televisions, phones and other distractions before going to bed. Adjust the thermostat to provide a cool, comfortable temperature for sleeping. Set your alarm for the time you need to wake up, not the time you want to snooze. Then, get at least seven to nine hours of quality sleep.
Step 2
Get out of bed when your alarm goes off; do not snooze. Stimulate your senses in the morning to activate your brain. Start with a refreshingly cool shower. Brush your teeth and brush your hair with your less dominant hand to stimulate your mind's creative abilities. Refresh your mind with the aroma of fresh flowers or your favorite fruits and potpourri.
Step 3
Exercise early to stimulate your brain and circulate blood. Start with comprehensive stretching, focusing on all the major areas of the body. Stretch your arms, neck and back. Stretch your legs and hips. Perform many repetitions of weight-lifting exercises using light weights to rev up your cardiovascular system. Fifteen to twenty minutes is all you'll need.
Step 4
Eat a healthy and balanced breakfast to boost mental alertness. Substitute fatty and sugary foods with proteins and whole grains. Eat yogurt, fruit, scrambled eggs, cereal or whole grain toast. Energy comes from food. Eating breakfast will help your mind remain alert and responsive throughout the day.
Step 5
Take the morning paper with you to work. Head straight over to the crossword puzzles and games. Solve a Sudoku puzzle. Challenge your brain with simple exercises to stimulate your mental response and memory recall. On your commute, count how many cars of a specific color you see. This simple brain game will prime your mind so it can better focus on the tasks of the day.
References
Resources
Tips
- Think out loud in the morning. Talking to yourself, according to a study published in the "Quarterly Journal of Experimental Psychology," can temporarily improve your memory.
Warnings
- Avoid over-eating and reduce the amount of fatty foods you eat before bed and immediately after waking up. Heavy foods can leave you feeling sluggish and sleepy because your digestive system is forced to work harder. Caffeine might be good for a temporary jolt, but too much coffee will leave you scatter-brained.
Writer Bio
Frederick S. Blackmon's love for fiction and theater eventually led to a career writing screenplays for the film and television industry. While living in Florida, Blackmon began exploring issues on global warming, health and environmental science. He spent two years as a Parkour and free-running instructor as well. Now he writes everything from how-to blogs to horror films.
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