Do you struggle to rise and shine in the morning? Sleep inertia, or impaired performance upon waking, is very common for those who are not getting enough sleep or have unrestful sleep. While this tends to dissipate within 15-60 minutes, approaching your day sleepy is not safe nor motivating! Coffee, music, bright light or splashing your face with water are a few ways to revive yourself from slumber and have been studied to have some effect in these ways: Coffee: Blocks adenosine hormone that causes drowsiness Bright Light: suppresses melatonin hormone that regulates your sleep cycle Music You Love & that Excites You: has potential to improve your performance, but only briefly Face-Washing: Also, a short-lived way to reduce sleepiness While we may incorporate these practices into our morning routine, we have found our greatest success being a part of the movement of people following @RobinSharma ’s #202020formula Below, we have listed an example of what the routine is like for us and why it helps: 20 Minutes of Intense Exercise/We like to go for a run or hit the gym for some HIIT Pilates: This releases the feel-good hormones, serotonin and dopamine. Exercise will also get your heart pumping, blood circulating and increases your brains processing capabilities. 20 Minutes of Reflection/We like to journal or meditate: Reflecting in a calming space allows us to generate goals and understand and review the process of reaching them. For us, this time has also been spent in gratitude. This process enhances the learning area of the brain, lowers the stress-hormone cortisol, and boosts our dopamine, or feel-good hormones. 20 Minutes of Learning/We like to listen to inspiring podcasts, audio books, or read books: This not only inspires us towards our own actions but strengthens our brain’s cognitive abilities. Lifelong learning has been proven to help protect from some types of dementia. This also improves your executive functioning, or the ways you manage yourself and your resources in order to achieve a goal. #rewriteyourhealth #morningroutine #wellnessjourney #whatwelovewednesday #lo (at Grewal Center For Mind Body Medicine) https://www.instagram.com/p/BwZeNQJnYd5/?utm_source=ig_tumblr_share&igshid=1xovkm40nt96b