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How to Be Energetic in the Morning
During winter months, the mornings are very dark, so it is very hard to wake up. The reason is that our brain needs light to stop generating sleep-promoting hormone melatonin and start generating the waking hormone cortisol. If you need advice on feeling fresh in the morning, try sitting in front of a lamp that emits light at the same wavelength as the sun. Do so for 15-20 minutes while you are eating your breakfast.
Walk Every Day
When you feel exhausted or tired during the day, you should go for a walk and get a quick sunlight fix. You will find yourself feeling fresh even if it is cloudy outside, as the combination of fresh air and natural light will boost your mood.
Light Up Your Room
If you have an opportunity, position your desk near the window to get all the benefits of natural sunlight. However, if you have no such possibility, make sure to have regular outdoor walks under the direct sun. If you are working in the office, ask your boss to fit special LED lighting that changes the wavelength according to the time of the day. This way, you will get enough light for your health and wellbeing.
While sunlight helps you wake up, you have to avoid blue wavelength in the night if you want to sleep well. Try to turn off all the devices that emit blue light, including smartphone and laptop at least half an hour before going to bed. It is better to choose orange lighting like that emitted by side lamps.
Therefore, if you want to stay healthy during shorter autumn and winter days, try these tips:
- Use light therapy in the mornings.
- Walk as often as possible.
- Light up your room or office.
- Switch orange light before going to bed.