Learn exercises to do in bed to wake up and have a great day today and every day from now on!
Life is a whole lot faster and our days are so much busier with the hustle and bustle of daily life. Home is filled with the frantic scuttling (whether happy or not) of children and pets that demand your full attention. And finally at night, you fall asleep to the bright lights of television and your computer monitors.
These are not necessarily bad things, but with so much going on, it’s no wonder you feel so tired. Add that to the jarring call of your alarm clocks first thing in the morning – it’s almost impossible to want to wake up and start over. Well, who hasn’t abused the snooze button these days?
Snoozing could be bad for you
People tend to think of the snooze button as a good friend who lets them have “five more minutes,” after they are rudely woken by the alarm clock. However, in an article published by the New Yorker in 2013, a condition called “sleep inertia,” – described as the period between waking up and being fully awake, and characterized by the feeling of being groggy and disoriented – is more severe among those who use the snooze button frequently. This condition negatively affects memory, reaction time, basic math skills, and the ability to focus – skills necessary for optimal performance amidst a stressful day.
Waking up abruptly can be bad for you
However, if you shouldn’t use the snooze button, should you get up right away upon hearing the sound of the alarm? Sleep experts say no. While you might think that you can quickly get yourself from being groggy to being alert in an instant or with the help of a cup of coffee, the reality is that it takes the brain a while to rouse itself after being asleep. Moreover, your heart rate is lower from being in a state of rest that a quick jolt from waking abruptly could harmfully increase blood pressure too fast, causing undue stress on the body.
Exercises To Do In Bed To Wake Up Is A Great Way To Start Your Day
If you can’t get up and go too abruptly, and you shouldn’t use the snooze button, how should you go about starting your day? A better way to start your day is by doing exercises in bed to wake up. Exercises to do in bed to wake up involve slow, gentle movements with deep breathing that allow your heart rate to increase very gradually without stress. Moving gently from a state of sleep to being awake will allow you to start your day more refreshed.
Having exercises to do in bed to wake up also have the following benefits:
- Increases blood flow to all parts of the body, especially the brain, which contributes to overall wellbeing and better performance. This is essential for keeping your focus towards your daily tasks.
- Promotes better posture by strengthening your muscles and stretching your body.
- Reduces your aches and pains by loosening your joints and muscles.
- Gives you a more positive outlook by making you feel good and more relaxed.
Exercises to do in bed to wake up should be gentle
Not much of an exerciser? The good news is, you don’t have to be very fit to perform these simple exercises. These exercises to do in bed to wake up are meant to be a gentle and slow warm-up. And even better, you don’t need any special equipment to do them. To start, you may want to set your alarm clock 5 to 10 minutes earlier so you can to have some time to perform them. And remember, use a soft-sounding alarm and do not hit the snooze button!
1. Feet rotation
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One of the exercises to do in bed to wake up is called feet rotation. When your alarm sounds, take off your blanket. With your eyes still closed, set your feet hip width apart. Start rotating your feet outwards, slowly drawing small circles until you feel your legs tire. Rest for 5 to 10 seconds and start making slow circles again, but this time, rotate your feet inwards. When your legs tire, rest for 5 to 10 seconds. Repeat this rotate-rest-rotate pattern one more time, but do it faster. Open your eyes. You will find that you have made your blood circulate a bit and you can start your day.
2. Arm sweep
Breathe deeply through your nostrils to increase your uptake of oxygen. As you inhale, lift your arms from your sides, bringing them up over your head in a mild stretch. As you exhale, bring your arms down through the center of your body and back to your sides. Repeat three to five times and feel the positive vibes throughout the day.
3. The twist
This is among the best exercises to do in bed to wake up, especially if you also wish work on your torso and back muscles. Lying down, stretch your arms well to the side without straining. Then lift your knees and twist from the waist to one side; hold your position for 5 to 10 seconds. Twist to the other side, and hold for 5 to 10 seconds. Repeat one or two more times.
4. Lying-down leg extensions
Lie on your back and stretch your arms to the side without straining. Then bend your knees and lift them upwards so they make a 90-degree angle with your torso. Then slowly push your feet up towards the ceiling, extending your legs. Bend your knees back to starting position and repeat 10 times.
5. Half bridge
Another of these exercises to do in bed to wake up is the half bridge. Lie flat with your hands on either side. Place your feet flat on your bed with your knees bent, then slowly lift your tailbone up, resting your weight on your shoulders. Hold your position for a few seconds before slowly lowering your hips back to starting position. Repeat about 5 times while breathing deeply.
Once you’ve done your waking exercises, you are ready to face your day happy and refreshed. Good Morning!