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Things You Do In The Morning That May Be Ruining Your Life

Things You Do In The Morning That May Be Ruining Your Life

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    Don’t go for that morning cup of Joe

    Serious caffeine addicts lumber out of bed and weave their way straight to the bitter bean. This behavior plays havoc with your cortisol levels claims Steven L. Miller, Ph.D; a post-doctoral fellow at Dartmouth. Miller relates this theory to the circadian rhythm of cortisol production that says your morning cortisol level peaks between 8am and 9am. Since cortisol is directly related to alertness, holding out for that first cup at 9am may be advantageous.

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      Don’t get up late

      In his Harvard Business Review article entitled “The Early Bird Really Does Get The Worm”, Biologist Christoph Randler stated that “People whose performance peaks in the morning are better positioned for career success, because they’re more proactive than people who are at their best in the evening.”

      Getting up earlier may well help you achieve better life balance as well.  It’s hard to make time for yourself when the world is demanding things from you.  Mornings can be a time of mental clarity with minimal stress that is conducive for creative work, as well as a time for you that is essential to your mental health.

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        Don’t hit the snooze button

        The snooze button was created in the 1950s but technology has long since disrupted the old-school world of alarm clocks.  It’s now commonplace for people to use their cell phone as their primary alarm.

        The concept of the snooze button is controversial.  Dr. Robert S Rosenberg was quoted in an interview with CNN as saying “When you hit the snooze button repeatedly, you’re doing two negative things to yourself.  First, you’re fragmenting what little extra sleep you’re getting so it is of poor quality. Second, you’re starting to put yourself through a new sleep cycle that you aren’t giving yourself enough time to finish. This can result in persistent grogginess throughout the day.”

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        There is little doubt that the snooze button disrupts your circadian cycle and makes it harder for you to feel awake in the day. Following these instructions from sleepjunkies.com can help you break this disruptive habit.

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          Don’t leave without a real breakfast

          There are endless theories on breakfast. Should I drink a whey shake, a high protein smoothy, or eat only whole grains?  The short answer is that it doesn’t matter all that much.  Just eat something.

          According to the American Heart Association men who skip breakfast have a 27% higher risk of coronary heart disease compared with men who do not.  An article in the International Journal of Food and Nutrition extended upon these thoughts with the finding that individuals who consumed a cereal breakfast each day were less depressed, less emotionally distressed and had lower levels of perceived stress than those who did not eat breakfast each day.

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          Buckle up and eat your cereal.

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            Don’t jump straight on the cell

            Roughly one third of us wake up thinking about our cell phones. They are, after all, one of our major sources of communication with our family, work, and friends.

            The new normal is to reach for your phone the minute you climb out of bed. Flipping through your messages, Facebook, and calendar may appear to reduce your stress, but the reality is you are interrupting one of the most important times of the day for relaxation.

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            The race for the phone is driven by addictive behaviors that come from tapping a small screen and gaining an immediate response.  The iPhone presents a conditional stimulus that is not at all unlike the one given by Pavlov to his famous dogs.

            Try putting the cell down until after your breakfast and allow your morning to be a time of mental preparation for the day.  After all, most messages can wait.

            Featured photo credit: picjumbo via picjumbo.imgix.net

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            Colin Rhodes

            Chief Technology Officer

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            Last Updated on June 13, 2019

            5 Fixes For Common Sleep Issues All Couples Deal With

            5 Fixes For Common Sleep Issues All Couples Deal With

            Sleeping next to your partner can be a satisfying experience and is typically seen as the mark of a stable, healthy home life. However, many more people struggle to share a bed with their partner than typically let on. Sleeping beside someone can decrease your sleep quality which negatively affects your life. Maybe you are light sleepers and you wake each other up throughout the night. Maybe one has a loud snoring habit that’s keeping the other awake. Maybe one is always crawling into bed in the early hours of the morning while the other likes to go to bed at 10 p.m.

            You don’t have to feel ashamed of finding it difficult to sleep with your partner and you also don’t have to give up entirely on it. Common problems can be addressed with simple solutions such as an additional pillow. Here are five fixes for common sleep issues that couples deal with.

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            1. Use a bigger mattress to sleep through movement

            It can be difficult to sleep through your partner’s tossing and turning all night, particularly if they have to get in and out of bed. Waking up multiple times in one night can leave you frustrated and exhausted. The solution may be a switch to a bigger mattress or a mattress that minimizes movement.

            Look for a mattress that allows enough space so that your partner can move around without impacting you or consider a mattress made for two sleepers like the Sleep Number bed.[1] This bed allows each person to choose their own firmness level. It also minimizes any disturbances their partner might feel. A foam mattress like the kind featured in advertisements where someone jumps on a bed with an unspilled glass of wine will help minimize the impact of your partner’s movements.[2]

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            2. Communicate about scheduling conflicts

            If one of you is a night owl and the other an early riser, bedtime can become a source of conflict. It’s hard for a light sleeper to be jostled by their partner coming to bed four hours after them. Talk to your partner about negotiating some compromises. If you’re finding it difficult to agree on a bedtime, negotiate with your partner. Don’t come to bed before or after a certain time, giving the early bird a chance to fully fall asleep before the other comes in. Consider giving the night owl an eye mask to allow them to stay in bed while their partner gets up to start the day.

            3. Don’t bring your technology to bed

            If one partner likes bringing devices to bed and the other partner doesn’t, there’s very little compromise to be found. Science is pretty unanimous on the fact that screens can cause harm to a healthy sleeper. Both partners should agree on a time to keep technology out of the bedroom or turn screens off. This will prevent both partners from having their sleep interrupted and can help you power down after a long day.

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            4. White noise and changing positions can silence snoring

            A snoring partner can be one of the most difficult things to sleep through. Snoring tends to be position-specific so many doctors recommend switching positions to stop the snoring. Rather than sleeping on your back doctors recommend turning onto your side. Changing positions can cut down on noise and breathing difficulties for any snorer. Using a white noise fan, or sound machine can also help soften the impact of loud snoring and keep both partners undisturbed.

            5. Use two blankets if one’s a blanket hog

            If you’ve got a blanket hog in your bed don’t fight it, get another blanket. This solution fixes any issues between two partners and their comforter. There’s no rule that you have to sleep under the same blanket. Separate covers can also cut down on tossing and turning making it a multi-useful adaptation.

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            Rather than giving up entirely on sharing a bed with your partner, try one of these techniques to improve your sleeping habits. Sleeping in separate beds can be a normal part of a healthy home life, but compromise can go a long way toward creating harmony in a shared bed.

            Featured photo credit: Becca Tapert via unsplash.com

            Reference

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