The end of vacation rhymes with busy weeks and rushed mornings. We press pause and do the following.
Sleep well
“To wake up refreshed and refreshed, you must first sleep!” recalls Dr. Julie Carrier, a researcher at the Center for Advanced Studies in Sleep Medicine at the Hôpital du Sacré-Coeur in Montreal. Ideally, an adult should sleep seven to nine hours a night to ensure good alertness and good physical, mental and cognitive health. “That said, it’s completely normal not to feel great when you wake up,” explains Dr. Carrier. This phenomenon is sleep inertia. Our brain needs about an hour to get going again. When the inertia persists, it is that we lack sleep. To help us synchronize our biological clock to our schedule, the specialist advises opening the curtains or
To sleep better:
- Do not drink alcohol in the evening;
- Avoid physical and cognitive stimulation such as work, video games, or excessively exciting shows;
- Ensure that our room is bathed in the greatest darkness.
An energizing shower
To get the most out of a quick shower, bet on products containing essential oils of rosemary or mint. “Invigorating, these essences refresh and stimulate blood circulation, especially when combined with an exfoliating glove,” explains Danielle Beauchamp, naturopath and president of the Association of Certified Naturopaths of Quebec.
When washing our face, we take the opportunity to do a self-massage. Certified massage therapist, Chantal Houle suggests, for example, sliding our fingers with light pressure on our forehead and our eyebrows, from the middle of the face outwards. While doing our shampoo, we can massage our scalp by placing our hands wide open on each side of the head. While pressing on it, a slight twist is made, one hand going forward and the other backward, as one does to open an avocado. The same movement is repeated towards the middle back of the head and near the neck.
Drive away the stress
A few minutes of meditation or breathing exercises are enough to start the day with calm and serenity.
- The application for cardiac coherence RespiRelax helps us regulate our breathing and eliminate stress in five short minutes. Very simple: you inhale and exhale to the rhythm of a water bubble that goes up and down. (Free, for iOS. Other apps exist for Android.)
- On the yogamonde.com site, by yoga master Nicole Bordeleau, you can download short thematic meditation or guided relaxation sessions.
- You can gradually learn about meditation thanks to the petitbambou.com site. Lasting 10 minutes each, the first 8 workshops are offered free of charge on the site or on the Petit BamBou application (for iOS, soon for Android).
Good lunch
Lunch allows you to fill up on energy… and relieve stress! “The word lunch (dé-jûner) means “breaking the fast”, specifies Laurence Chapdelaine, nutritionist at Extenso. In the morning, our body needs fuel. After eating, you will feel energized, and you will have better concentration and better short-term memory. In short, we will be better equipped to face the stress of the day. Another advantage: having our morning meal allows us to enjoy a more complete diet. “Servings of fruit, dairy, cereal or protein that can be difficult to take back during the day.”
Not hungry in the morning? Laurence Chapdelaine simply advises listening to your appetite. “It’s so much more fun to eat when you’re hungry! You can start the day with a fruit, a smoothie, or a soy beverage, and provide snacks for the morning. The goal is not to leave on an empty stomach.
