Get Better Sleep With the RISE-UP Method

How have you been sleeping?

Paying attention to your body and how you are feeling is one of the first steps to improving your health. Sleep patterns may have changed due to the COVID-19 pandemic, especially with the change in morning routines. Some routines have changed or been removed completely with remote working and learning opportunities available. With morning routines changing, have you noticed if you are feeling more tired in the morning? The Huffington Post recently posted an article describing the “Rise-Up” Method, which may help with more positive energy in the morning. The Rise-Up method was developed in 2018 from a team at Stanford University School of Medicine.

The Rise-Up Method includes:

R – Resist the urge to hit the snooze button: This is an important step in the morning. When we hit the snooze button and then fall back to sleep, our sleep cycles are disrupted. Try to be consistent with your sleep and wake times (even on the weekends).

I – Increase your activity for the first hour: If you do not enjoy high-intensity exercise in the morning, try light walking or stretching to get the blood flowing and muscles activated.

S – Shower (or wash your face and hands with cold water): Cold water is an important factor for this step. Use cold water in the shower or splash some cold water on your face and hands.

E – Expose yourself to sunlight: Sunlight helps regulate our internal clock. Aim for a few minutes of fresh air if you have the opportunity!

U – Upbeat music: Turn up the tunes! Create a playlist of music you love and listen to a few songs to start the day off positively.

P – Phone a friend: Any form of social contact can help with alertness. Talking with others gets your mind awake and ready for the day.

If you have been feeling groggy in the morning, try a few of the techniques listed above to see if these activities help with your energy. You do not have to complete every step to see improvements. Pick and choose what works best for you and your lifestyle!

Resource: https://www.huffpost.com/entry/energy-morning-routine_l_607484f5e4b0fcee71a0b098