How the SHINE method could help you get through the day after a rubbish night’s sleep and instantly make you feel better
THERE’S nothing worse than waking up in the morning and feeling as sluggish as you did before bed.
But there’s a new regime you might want to consider introducing, that can help you get a better night’s sleep – and wake up raring for the day.
It’s called SHINE – silence, happiness, intention, nourishment and exercise.
Cognitive behavioural therapist Toby Oliver and his sister Kate Oliver are behind the effective morning strategies.
First up, silence.
Finding the quietness and calm can allow you to reflect on the day ahead and feel more centred and motivated.
To do this, Toby and Kate advise practising your breathing.
The finger breathing technique is a good one to try, as it helps regulate emotions and calm anxiety through a form of self-hypnosis.
Happiness is up next.
It might sound simple, but starting your day on a positive note means you are likely to feel more resilient to the day’s challenges.
You can get into a positive frame of mind by practising some affirmations.
Choose affirmations that are focused on attracting good outcomes, keep them in the present tense, and say them out loud with conviction, as well as writing them down.
Having intention for what you want to achieve during the day ahead can also be helpful in avoiding negative thought patterns.
“To achieve anything it is important to have a plan, and your plan for the day should start when you first wake to the sound of your alarm clock,” Toby and Kate said.
“It’s important to maintain a healthy routine with alarm: pick an alarm sound that is softer, so you are not jarred awake, and try to set it as close as possible to the time you need to get up.”
And try to avoid pressing your snooze button, as it “will only leave you feeling more tired”.
Having a healthy morning diet means you’ll be nourished for the day ahead – don’t even think about skipping breakfast.
“Give yourself time to enjoy and appreciate your breakfast – rushing your meal isn’t good for your body and doesn’t give your brain time to enjoy the food,” the siblings said.
It’s a good idea to mix up your breakfast options too.
“Most people don’t have the same thing for dinner every day, so make your mornings more meaningful by planning new and enjoyable breakfasts,” they added.
“If you’re not used to eating in the mornings, try building up your appetite gradually by first introducing fruit or light snacks.”
Starting the day with some exercise is also advised.
“This will help regulate your circadian rhythm so that by bedtime, you are ready for lights out and won’t be tossing and turning,” they said.
“Fit movement into the time you have – a quick walk around the block is more manageable than going to the gym, but can still offer some of the same great well-being benefits.
“Always listen to your body and don’t overexert yourself.
“If you’re not usually one for morning exercise, pop some encouraging notes around the house reminding you why you are doing this.”
Toby and Kate’s advice continues in their book Rise and Shine – How to transform your life, morning by morning.