How to boost your energy for the day 🤗💪👍

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Plan:

• Sleep for 6 - 9 hours
• Wake up early
• Exercise for 30 - 60 min
• Take cold shower
• Eat light breakfast and drink coffee or yerba mate
  Sleep Well
  Sleep Length
  Most adults need 6 - 9 hours of sleep, to figure out how many hours of sleep you need just set up the alarm to 6 hours every day in the first week. If you feel tired increase sleep time by 1hour every week until you find the best sleep time for you.

Sleep Routine
It's very important to sleep and wake up the same time every day, even on the weekends and holidays. Your brain and the internal clock will adjust to the sleep routine and you will feel rested.

Relax
About 30 - 60 min before your bedtime relax your body and mind, you can take a hot bath, lay down and read the book, listen to the radio or relaxing music, do some yoga stretches.

Prepare the Bedroom
Open the window to ventilate the bedroom, if you live in the noisy area or it's cold outside close the window before you go to bed. Don't set the heating too high, the best temperature for sleep is 18°C - 24°C.

Avoid
Avoid napping, stimulants, and alcohol in the late afternoon and evenings. Don't drink and eat just before bedtime, the best time for the last meal is 2 - 3 hours before sleep.

Wake Up Early
Depending on the hours you work and time you need before work set your alarm 1 hour earlier, for example, if you start work 9 am and you need 1 hour before work, set the alarm to 7 am without the snooze mode. This will give you time for some exercises and a cold shower.

Exercises
Do some exercises before breakfast for 30 - 60 minutes, more intensive exercises you do more energy you'll have for the day. If you really don't have time to do exercises, go outside and jog for 5-10 minutes.

Cold Shower
You can start with warm water and reduce water temperature or just set your shower to coldest water possible and just pour water over your body, the first time will be the worst.

Cold Shower Benefits

• reduce stress
• improve skin and hair
• help loss weight
• improve immunity and circulation
• speed up muscle recovery
• woke you up
  Light Breakfast
  It's better to eat more often but smaller meals, don't overfeed yourself. If you eat too much in one meal you will feel sleepy.

Me
I eat last meal 3 hours before my bedtime, I go to bed and wake up the same time every day. I had the most energy when I was sleeping 6 hours a day but after a couple of months it was harder and harder to get up from the bed, now I sleep 8 hours a day but I am planning to try 6-hour sleep again. Before my bedtime, I lay down and read the book for 30 - 60 minutes. When I go to sleep I lay down in the most comfortable position and don't think about anything but relaxing all my muscles, I just think in my head "Now I am relaxing my feet. Now I am relaxing my hands ..." when I finish relaxing all my muscles and I am still awake, I do it again over and over it helps me focus on relaxing my body and don't think about other things like next day plans. After I get up from the bed, I do 30 - 40 min workout, drink yerba mate, take a cold shower and eat breakfast.

It's not easy to jump out bed, force your body to do some exercises in the morning, and pour the cold water over your body but if you try and keep on doing it will be easier every day. Good Luck!

Thank You for reading :)