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sleep game changer
The first thing I do when I wake up in the morning is remove the mouth tape, which is my routine from the night before. As the founder of a growing business that requires mental clarity and focus, waking up feeling energized is essential. My health goal for 2024 is to improve the quality of my sleep. Mouth taping isn’t for everyone, but as I tend to sleep with my mouth open, this was a game changer for me. Breathing through your nose instead of your mouth promotes deeper, more restful rapid eye movement (REM) sleep. REM sleep is considered the deepest stage of sleep and is characterized by rapid eye movements, vivid dreams, and increased brain activity. Interestingly, this is closely linked to neuroplasticity, with research showing that people who get enough REM sleep are better at solving complex problems and thinking creatively. I am.
Replenish energy with sunlight
As soon as I wake up, I try to get some sunlight on my face and go out to the garden for about 5 to 10 minutes. Research shows that morning light exposure can increase your sense of alertness during the day and help regulate your natural circadian rhythm. Since I started doing this, I’ve noticed a noticeable difference in my focus and focus. I think it’s also great for regulating stress levels. If it’s not too cold, walk barefoot on the grass. This is a practice called “grounding.” It is said to be good for calming the nervous system and regulating cortisol levels. I’m not sure if there’s any scientific research on this, but I feel like it helps me feel calmer, especially when accompanied by deep breathing. By starting your day as calmly as possible, you’ll be ready to tackle whatever comes next. There are a lot of “fire-fighters” in a startup, so approaching work with a calm and level-headed mindset makes a big difference for me.
A walk that inspires creativity
Next, I’ll take the dog for a walk. He’s only 7 months old, so he’s full of energy. It’s great for me as I chase my daughter around during my morning exercise (I’m still mastering remembering!) The walks give me quiet time to strategize about specific tasks. I’ll give it to you. I might be working or mentally preparing for an important meeting scheduled for the day. I tend to have my best ideas when I’m relaxed (like when I’m walking in nature).
Improve productivity with cycle synchronization
Depending on when my first meeting or call is, I do about 45 minutes of cardio. I usually ride my bike on the Peloton. I think “cycle synchronization”, which adjusts your training schedule to different stages of your menstrual cycle, can be helpful. This method recognizes that hormone levels change throughout the menstrual cycle and can affect energy levels, mood, cognitive ability, and physical performance. This is different for men. Instead of a month-long hormonal cycle like women, men have a 24-hour cycle that gives them a fresh start each morning. Cycle synchronization is great for increasing productivity. We’ve found that working with your body’s natural rhythms optimizes your productivity during high-energy phases and avoids burnout during low-energy phases.
Breakfast for sustained energy
Then I eat breakfast. I usually add some morning germs to my smoothie or acai bowl, of course! JERMS contains probiotics, prebiotic fiber, digestive enzymes, organic superfoods and vitamins in an unflavored powder to ensure your gut microbiome gets everything it needs to thrive. It’s a very quick and convenient way to do that. We will also have the first matcha of the day. I switched from coffee to matcha a few years ago for a more sustainable energy boost. I’ve read that it’s best to delay your morning caffeine intake by 90 minutes to two hours after you wake up so that your cortisol (a hormone that helps you feel alert and alert) levels start to fall naturally. Consuming caffeine as soon as you wake up can cause a sudden spike in energy, followed by a sharp drop in energy. Caffeine can help fill the gap by waiting when your natural energy starts to drop. I do find that caffeine helps me feel more energized and stay focused longer.
concentrate in a quiet environment
Now it’s time to get to work! If you don’t need to be in London for a meeting, work from home. Contrary to many people, I prefer having an office at home rather than a coworking space. This is because you can concentrate better when there is no noise or conversation around you. Even during my school days, studying always required complete silence. The first thing I do is check my calendar, skim through my emails, and write down my to-do list for the day in order of priority. I prefer to do this the old-fashioned way with paper and pen, as there’s something satisfying about crossing off completed tasks. That’s a small thing!