Advertising
Advertising

Science Has It: 10 Tricks To Have Happier Mornings You Should Try Now

Science Has It: 10 Tricks To Have Happier Mornings You Should Try Now

So you finally decided to start waking up earlier after hearing early birds are happier than night owls, but you’re still not loving that morning alarm? These 10 tips backed by science will keep the beginning of your day bright and ensure you never wake up on the wrong side of the bed again.

Before Bed

1. Set a Bed Time

Adults need about 7-8 hours of sleep a night to be considered well rested. Getting the proper amount of sleep has numerous benefits such as lowering the risk of obesity and diseases, as well as increasing your learning and memory abilities. The takeaway? Set a bedtime that allows you to get 7-8 hours of sleep each night and stick to it.

2. Sleep on your right side

When you get in bed, aim to sleep on your right side. In a Turkish study, those who slept on their left side tended to suffer from a high rate of nightmares. Right side sleepers, on the other hand, gravitated towards feelings of security and safety.

Advertising

3. Workout

Numerous studies have found that exercise improves sleep quality and helps people fall asleep faster. This plus the numerous other benefits, makes working out a key part of any healthy lifestyle.

4. Keep a Journal

picjumbo.com_IMG_6014

    Keeping a journal is one of the greatest things you can do for your health. Not only have journal users been found to be much happier, the action of getting your thoughts onto paper can help clear your head before a night of sleep. This alone can make those late nights spent in bed worrying disappear.

    Advertising

    5. Sleep in the Dark

    A study in Molecular Psychology found that chronic exposure to artificial light can make you less happy. By decreasing exposure to artificial light you can keep your sleep quality and mood up high.

    6. Turn Off Electronics 30 Minutes Before Bed

    Staying up late on electronics like cell phones, tablets, and TVs delay the release of the sleep inducing hormone, melatonin. This can impact both your ability to fall asleep as well as your the overall quality of your sleep. Researchers advise shutting down all electronics about 30 minutes before bed in order to avoid such negative effects.

    In the Morning

    1. Eat Greek Yogurt

    Yogurt is good for you – especially greek yogurt. Greek yogurt is loaded with more calcium, which causes the brain to release nuerotransmitters associated with happiness. Plus, greek yogurt has lots of protein to keep you happy and satisfied all the way until lunch.

    Advertising

    2. Take a Cold Shower

    Cold showers have been shown to have some awesome benefits. For example, faster fat loss, quicker recovery, better circulation, clearer skin, and increased mood are all boons of turning the temperature down. Start the day off right and brave out the cold. It will be worth it.

    3. Set Daily Goals

    Setting your goals in the morning will help keep you motivated and in the right direction throughout your day – and it only takes 1 minute. Simply ask yourself, “What would make today great?” Then, write down 5 things on a piece of paper and keep it with you throughout the day. This tip alone can boost the achievement of your goals exponentially. If you want more tips on setting goals, check out this post on the science of setting goals.

    4. Log gratefulness

    Practicing gratefulness has shown time and time again to boost happiness. Even thinking about things you’re grateful for in the morning can have a positive effect on your mood. Make it a habit to write and think about things you appreciate – you’ll smile more as a result.

    Advertising

    Keep these tips in mind and you will be on your way to happier mornings!

    More by this author

    21 Life Changing Autobiographies From Around The World Miraculous Photographer Erik Johansson Shows Us Behind The Scenes (Which Are Equally Miraculous) 8 Things Highly Motivated People Do Differently The Best 5 Music Apps You Won’t Want To Miss 7 Lessons About Success We Can Learn From The $500 Million Man

    Trending in Productivity

    1 8 Ways to Train Your Brain to Learn Faster and Remember More 2 How Exercising Makes You More Productive 3 10 Practical Ways to Drastically Improve Your Time Management Skills 4 15 Highly Successful People Who Failed On Their Way To Success 5 How to Memorize More and Faster Than Other People

    Read Next

    Advertising
    Advertising

    Last Updated on September 20, 2018

    8 Ways to Train Your Brain to Learn Faster and Remember More

    8 Ways to Train Your Brain to Learn Faster and Remember More

    You go to the gym to train your muscles. You run outside or go for hikes to train your endurance. Or, maybe you do neither of those, but still wish you exercised more.

    Well, here is how to train one of the most important parts of your body: your brain.

    When you train your brain, you will:

    • Avoid embarrassing situations. You remember his face, but what was his name?
    • Be a faster learner in all sorts of different skills. No problem for you to pick up a new language or new management skill.
    • Avoid diseases that hit as you get older. Alzheimer’s will not be affecting you.

    So how to train your brain and improve your cognitive skills?

    1. Work your memory

    Twyla Tharp, a NYC-based renowned choreographer has come up with the following memory workout:

    When she watches one of her performances, she tries to remember the first twelve to fourteen corrections she wants to discuss with her cast without writing them down.

    If you think this is anything less than a feat, then think again. In her book The Creative Habit she says that most people cannot remember more than three.

    The practice of both remembering events or things and then discussing them with others has actually been supported by brain fitness studies.

    Memory activities that engage all levels of brain operation—receiving, remembering and thinking—help to improve the function of the brain.

    Advertising

    Now, you may not have dancers to correct, but you may be required to give feedback on a presentation, or your friends may ask you what interesting things you saw at the museum. These are great opportunities to practically train your brain by flexing your memory muscles.

    What is the simplest way to help yourself remember what you see? Repetition.

    For example, say you just met someone new:

    “Hi, my name is George”

    Don’t just respond with, “Nice to meet you”. Instead, say, “Nice to meet you George.”

    Got it? Good.

    2. Do something different repeatedly

    By actually doing something new over and over again, your brain wires new pathways that help you do this new thing better and faster.

    Think back to when you were three years old. You surely were strong enough to hold a knife and a fork just fine. Yet, when you were eating all by yourself, you were creating a mess.

    It was not a matter of strength, you see. It was a matter of cultivating more and better neural pathways that would help you eat by yourself just like an adult does.

    Advertising

    And guess what? With enough repetition you made that happen!

    But how does this apply to your life right now?

    Say you are a procrastinator. The more you don’t procrastinate, the more you teach your brain not to wait for the last minute to make things happen.

    Now, you might be thinking “Duh, if only not procrastinating could be that easy!”

    Well, it can be. By doing something really small, that you wouldn’t normally do, but is in the direction of getting that task done, you will start creating those new precious neural pathways.

    So if you have been postponing organizing your desk, just take one paper and put in its right place. Or, you can go even smaller. Look at one piece of paper and decide where to put it: Trash? Right cabinet? Another room? Give it to someone?

    You don’t actually need to clean up that paper; you only need to decide what you need to do with it.

    That’s how small you can start. And yet, those neural pathways are still being built. Gradually, you will transform yourself from a procrastinator to an in-the-moment action taker.

    3. Learn something new

    It might sound obvious, but the more you use your brain, the better its going to perform for you.

    Advertising

    For example, learning a new instrument improves your skill of translating something you see (sheet music) to something you actually do (playing the instrument).

    Learning a new language exposes your brain to a different way of thinking, a different way of expressing yourself.

    You can even literally take it a step further, and learn how to dance. Studies indicate that learning to dance helps seniors avoid Alzheimer’s. Not bad, huh?

    4. Follow a brain training program

    The Internet world can help you improve your brain function while lazily sitting on your couch. A clinically proven program like BrainHQ can help you improve your memory, or think faster, by just following their brain training exercises.

    5. Work your body

    You knew this one was coming didn’t you? Yes indeed, exercise does not just work your body; it also improves the fitness of your brain.

    Even briefly exercising for 20 minutes facilitates information processing and memory functions. But it’s not just that–exercise actually helps your brain create those new neural connections faster. You will learn faster, your alertness level will increase, and you get all that by moving your body.

    Now, if you are not already a regular exerciser, and already feel guilty that you are not helping your brain by exercising more, try a brain training exercise program like Exercise Bliss.

    Remember, just like we discussed in #2, by training your brain to do something new repeatedly, you are actually changing yourself permanently.

    6. Spend time with your loved ones

    If you want optimal cognitive abilities, then you’ve got to have meaningful relationships in your life.  Talking with others and engaging with your loved ones helps you think more clearly, and it can also lift your mood.

    Advertising

    If you are an extrovert, this holds even more weight for you. At a class at Stanford University, I learned that extroverts actually use talking to other people as a way to understand and process their own thoughts.

    I remember that the teacher told us that after a personality test said she was an extrovert, she was surprised. She had always thought of herself as an introvert. But then, she realized how much talking to others helped her frame her own thoughts, so she accepted her new-found status as an extrovert.

    7. Avoid crossword puzzles

    Many of us, when we think of brain fitness, think of crossword puzzles. And it’s true–crossword puzzles do improve our fluency, yet studies show they are not enough by themselves.

    Are they fun? Yes. Do they sharpen your brain? Not really.

    Of course, if you are doing this for fun, then by all means go ahead. If you are doing it for brain fitness, then you might want to choose another activity

    8. Eat right – and make sure dark chocolate is included

    Foods like fish, fruits, and vegetables help your brain perform optimally. Yet, you might not know that dark chocolate gives your brain a good boost as well.

    When you eat chocolate, your brain produces dopamine. And dopamine helps you learn faster and remember better. Not to mention, chocolate contains flavonols, antioxidants, which also improve your brain functions.

    So next time you have something difficult to do, make sure you grab a bite or two of dark chocolate!

    The bottom line

    Now that you know how to train your brain, it’s actually time to start doing.

    Don’t just consume this content and then go on with your life as if nothing has changed. Put this knowledge into action and become smarter than ever!

    Featured photo credit: Unsplash via unsplash.com

    Read Next