We explained the RISE-UP method that will enable you to get up easily in the morning and be energetic.
Wouldn’t you like to get up easily in the morning and be more energetic? It doesn’t have to be just a dream. A group of sleep researchers has developed a method that can change your early morning negative feelings, so at least help you feel a little less sluggish in the morning. This science-backed method, called the RISE UP method, was created a few years ago. But don’t be fooled that it’s new, it’s pretty useful. Sleep researcher Kate Kaplan, a clinical lecturer at the Stanford University School of Medicine, said the pandemic’s transitional state between sleep and waking is coupled with drowsiness and a desire to return to sleep. Here is the RISE UP method that will make you feel more energetic in the morning.
Kate Kaplan and her colleagues have developed an excellent way to stay energized in the morning.
Kaplan and colleagues devised the RISE UP method in 2018 to help people get up in the morning. After a series of research and testing, they finally developed a strategy to combat sleep inertia. The RISE-UP method consists of six principles that can help minimize drowsiness. Here is the meaning of each letter.
- R: Resist the urge to hit the snooze button.
- I: Increase your activity for the first hour.
- Q: Wash your hands and face with cold water or take a cold shower.
- E: Expose yourself to sunlight.
- U: Listen to upbeat music.
- P: Phone a friend.
Every principle of the RISE UP method is a little more nuanced than prescriptive. So let’s examine all six of them separately.
R: Resist the urge to hit the snooze button
You should definitely stop pressing the snooze button. According to the Cleveland Clinic, when you do this you constantly interrupt your REM sleep, the restorative part of your sleep cycle. When restorative sleep is not enough, you feel dizzy and restless. So pressing the snooze button won’t make you sleepy and rest more.
Kaplan strongly recommends that you just set and stick to an alarm clock and wake up at the same time every day. Also this applies to weekends.
Kaplan says, “Try to be more consistent when you get out of bed. Do not wake up at different times on weekdays and weekends, make it a habit to wake up at the same time every day of the week. Because when you wake up at different times, it becomes very confusing for your body and negative effects occur.” says.
Also, when you go to bed late at night, try to get up at the same time instead of making up for the hours you couldn’t sleep.
I: Increase your activity for the first hour
It is very important to do some physical activity in your morning routine. This is one of the most necessary items in the RISE UP method. For example, you can walk your dog in the morning, go to the bakery to buy pastries or just take a nice walk.
Even the smallest movement you make causes blood flow and signals the body that a new day has begun. When you take a walk or exercise in the morning, you will notice that the morning sickness is gone. The pandemic has changed everyone’s routine. However, that doesn’t mean you can’t exercise at home.
Do not think about how to do all this. Because the RISE UP method is very useful. So you can do sports, get sunlight and listen to upbeat music. Some items can be made at the same time.
S: Take a cold shower or wash your hands and feet with cold water – Rise Up Method
Kaplan said, “The morning shower is the key ingredient of the RISE UP method. We did some experiments showing that our alertness levels depend on different temperature parameters. As a result, we discovered that we tend to feel more alert when our hands and feet are cold.” says.
Also, keeping your hands and feet warm makes it easier to fall asleep. Therefore, taking a warm shower or wearing comfortable socks before going to bed will make it easier to sleep.
Let me also point out that; morning showers are not for everyone. So if you plan to do sports or exercise later, it would make more sense to take a shower afterward. But make it a habit to wash your hands and feet with cold water when you don’t shower in the morning. There isn’t much scientific research to support this. However, a clinical study has proven that people who splash water on their face after waking up show fewer signs of sleep than others.
E: Expose yourself to sunlight – RISE UP METHOD
“Exposure to sunlight in the morning is really important,” Kaplan said. Sunlight in the morning is a good source of energy.” says.
When the weather is nice and sunny, try to stay in the sunshine regularly every morning. When the weather is bad and there is no sunlight, you can use devices that give artificial light.
Kaplan also recommends going out in the sun whenever you feel sluggish or a sudden drop at midday.
U: Listen to upbeat music
Listening to music is a great way to get out of the half-awake dimension and into reality. Kaplan says, “Any moderate noise encourages alertness. For this, you can listen to a podcast, audiobook, song or a news channel. Just make sure you’re standing and moving while you listen to them.” says.
Maybe you can go out into the light and listen to something for a better result.
P: Phone a friend
Kaplan “Any form of social contact promotes alertness.” says. So when you wake up in the morning, calling a friend will make you wake up easier. Also, you don’t have to call someone. Instead, you can chat with people who live with you or with your neighbors. Even a small chat will wake you up and prepare you for the beautiful day ahead.
If you are interested in the RISE UP method, try it for at least a week before deciding if it works. Because the RISE UP method will be effective in long-term practice.