1. Exposure to morning sunlight immediately after waking up.
Early morning light is one of the strongest signals for the circadian rhythm, the body's internal biological clock that regulates the sleep-wake cycle. “Exposure to early morning light activates the retinal centers—the hypothalamus responsible for controlling our circadian rhythms—which play a key role in maintaining overall sleep quality, improving cognitive performance, and protecting long-term brain health,” explains neuroscientist Dr. Jon Stewart Hao Dy.
Exposure to early morning sunlight is a way to activate the brain at the start of the day. Photo: Getty Images
Simply put, the first light of day signals to the brain that a new day has begun, helping the body stay alert throughout the day and relax at bedtime. And sleep is one of the ways the brain supports memory, learning ability, and helps eliminate metabolic waste.
Dr. Hao Dy suggests spending 10-20 minutes outdoors right after waking up, perhaps sunbathing, taking a walk around the neighborhood, or standing outside while checking your daily schedule.
2. Drink a glass of water.
According to Dr. Wilfred G. van Gorp, a clinical neurologist, "the human brain is composed of about 75% water, so if the water content in the brain decreases due to dehydration after a long night, cognitive processing speed will slow down and working memory will also decrease significantly."
Drinking a glass of water upon waking can help your body start the day feeling more energetic, as water supports blood circulation, enhances concentration and working memory, and contributes to meeting your body's daily hydration needs.
3. Break the passive habit
Instead of checking emails and immediately diving into work, experts recommend we dedicate some time to physical activity.
There's no need for a full-body workout before 10 a.m., but early morning physical activity can support blood circulation, boost energy, and improve mental clarity. "Physical activity produces brain-derived neurotrophic factor (BDNF), a protein essential for nerve cell repair and growth," explains Dr. van Gorp.
This could be as simple as taking a 5-10 minute walk outdoors, stretching while making coffee, or walking around a bit before sitting down to work. The goal is to break up long periods of sitting and activate alertness signals for the brain and body.
4. Set a goal to do 3 positive things.
“When you start your morning, plan three things you will do during the day that bring you joy and satisfaction. Positive emotions are good for the brain and body,” says Dr. Allison B. Reiss, a member of the Medical , Scientific, and Memory Screening Advisory Board of the Alzheimer’s Foundation of America.
According to a recent study, positive emotions, life satisfaction, and a sense of purpose are associated with a lower risk of dementia.
This habit may seem insignificant, but it helps train the brain. Planning or setting goals requires decision-making, memory, and flexible thinking, while expecting positive results can help reduce stress. Some suggested activities include spending time with family and friends, exercising, and eating healthy.
Write down three things you want to do before the day starts in your notebook or on your phone. At the end of the day, mark them off so you can feel the joy and satisfaction of accomplishing your goals.
T. TRUC (According to MindBodyGreen)
Source: https://baocantho.com.vn/4-viec-can-lam-moi-sang-de-dau-oc-minh-man-a205267.html
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