ua en ru

What to do in evening to wake up happy

What to do in evening to wake up happy Psychologists told what to do to feel happy in the morning (photo:
Author: Daryna Vialko

Everyone wants to wake up in the morning in a good mood, cheerful and happy. Simple rituals performed in the evening before bedtime can help with this, according to Huffpost website.

Take evening walks

You can take a walk with your dog or stroll around the block after dinner. It's not necessary to walk for a long time—just 10-15 minutes outdoors can lower your blood sugar levels and help you relax.

“I go for a walk every evening, which allows me to process the day’s information as my blood flow increases to my brain. This mental tidying up gives my busy mind a level of peace, meaning I go to bed with a quiet environment and a quiet internal dialogue,” says UK psychologist Lee Chambers.

Put your phone away at night

Before going to bed, you should put your phone, tablet, laptop, and other gadgets away from your bed. The best place to put them is in another room.

"To get better-quality rest, focus on improving your "sleep hygiene", which refers to the lifestyle habits and environmental factors that affect our sleep. And how we use our devices at night is a big part of that," explains a Yale University psychology professor Laurie Santos.

He advises turning off all gadgets - from smartphones to TV - half an hour before bedtime. You should take your phone to another room so that you are not tempted to read social media if you do not fall asleep. By the way, Professor Santos also recommends setting an old-school alarm clock.

Warm bath or shower

Psychologist Justin Grosso says that a bath is preferable. The expert claims that it has already been proven that immersion in warm water improves mood even for people with depression, improves sleep, and has a good effect on the cardiovascular system.

If you don't have a bathtub or don't like to lie in it, taking a shower is also a good idea. This way, you will slightly reduce your body temperature to the one you need to initiate sleep.

Scan your body

Mindful body scan is a way to reduce chronic stress. This simple exercise can be done while lying in bed before falling asleep. It will help you to calm down and fall asleep, and later this practice will help you to recover faster from stressful events.

Relax. Listen to every part of your body, from your head to your toes. Pay attention to what you feel: warmth, breathing, the touch of air on your skin. Note which parts of your body are particularly tense and try to relax them. This exercise activates a part of the brain important for self-regulation and inner balance.

Reflect on the day

It's more common for us to worry about what we didn't have time to do than to appreciate what we've already accomplished.

“Whether written or reflected upon, note the steps taken towards a goal, the challenges overcome or tasks completed, no matter how small,” Chambers said. “And that feeling of progression will create the groundwork for some forward momentum on the following day.”

End the day with gratitude

Before you go to bed, write down three to five things that made you happy that day, and make this list a daily habit. A study has shown that a simple list of life's blessings can lead to a significant improvement in well-being. Spend a few more minutes thinking about the people you value and what you are grateful for. This will reduce stress and help you fall asleep.

Earlier we wrote about the things you shouldn't do for a man.