why do you wake up in a bad mood
Woken up in a bad mood,
again? In her book, The Secret World of Sleep, neuroscientist Penelope A. Lewis explains why low moods are so common in the mornings: "Basic perceptions of the world are subtly changed when you're overtired. People are worse at guessing what smells are, and less likely to notice sour tastes. There are also subtle problems with hearing and vision. Evidence suggests that tiredness can lead us to see the world through a negative filter. We are more likely to perceive perfectly neutral facial expressions as negative, and we are less likely to appreciate humour. It isn't clear why this happens, but one set of studies suggests that the specific region of the frontal lobe that usually filters negative feelings is impaired from lack of sleep. " So while waking up on the wrong side of the bed is completely natural, there are also some habits that could be making you feel even grouchier, such as. 1. You haven't prepared properly for sleep Experts agree that what you eat in the evening will not only have an impact on how you sleep, but how you feel the next day. Nutritional therapist Jackie Lynch, author of The Right Bite, says waking in a low mood could be diet-related and caused by low blood sugar levels. "Some people are more glycaemically sensitive than others, which means that their blood sugar levels can fluctuate more easily. For example one client of mine had a balanced diet but ate two squares of dark chocolate after dinner. That was enough to affect her blood sugar levels overnight. To satisfy the urge for something sweet I suggested she swap to liquorice tea and the problem has gone away. " Eating anything too sugary such as chocolate, biscuits, hot chocolate, alcohol or foods high in refined carbohydrates such as bread, pizza, chips and pasta may send you to bed feeling initially satisfied but with high blood sugar which then plummets in the night. "This will leave you feeling exhausted and demotivated and will massively contribute to grumpiness first thing," says Jackie. Jackie recommends eating dinner roughly three hours before bed and to focus on a balance of protein and complex carbohydrate, including sleep-promoting foods such as turkey, tuna, bananas, potatoes, wholegrain bread and peanut butter.
Turkey is great for promoting sleep as it contains tryptophan, an essential amino acid key in making serotonin, the brain chemical involved in regulating mood and waking/sleeping cycles. The body cannot make its own so is reliant on sourcing tryptophan through diet. However foods that include the amino acid tyramine which inhibits sleep should be avoided in the evening these include smoked fish, cheese, and peppers. And, Jackie add, "Anyone who has a fast metabolism or eats early with the kids might benefit from having a snack before they go to bed. An oatcake with hummus is ideal. " 2. You're not getting enough magnesium Of course you may find it difficult to even get to sleep if you're feeling tense or anxious. According to Jackie Lynch this might point to a magnesium deficiency, an essential mineral easily depleted by stress. "Magnesium can be found in all dark green vegetables so try to include these every day - it can be something as simple as a spinach salad. " Jackie also recommends Epsom Salts which are packed with magnesium. "I like to throw a few handfuls into an evening bath. Magnesium is absorbed through the skin and it calms the nervous system and soothes tired muscles. It sets you up for a really good night's sleep. " 3. Your liver is overworked Jackie points out that in traditional Chinese medicine, the liver is the seat of anger. So if you've been drinking the night before whether moderately or otherwise the liver will be under stress, impacting its ability to detoxify the body, and your sleep quality will be impaired. " Vitamin C is vital in the liver's detoxification process and a couple of grams in powdered form dissolved in water before bed may help to reduce hangover symptoms. " Note: Women taking the contraceptive Pill are not recommended to take more than 1 gram of Vitamin C. 4. You always skip brekkie Sleep expert Dr Nerina Ramlakhan and Jackie Lynch both agree that eating breakfast soon after getting up is crucial in lifting low mood. But remember to avoid refined carbohydrate choices (croissants, muffins, cereals) which will send blood sugar peaking and dipping again (leading to low energy and low mood).
Protein is key at breakfast so try scrambled eggs, muesli with yoghurt, avocado and eggs, nut butter or beans on wholegrain toast. Welcome to Ask Healthy Living -- in which and we do our best to ask the experts and get back to you. Have a question? and you could appear on Healthy Living! "Ask Healthy Living" is for informational purposes only and is not a substitute for medical advice. Please consult a qualified health care professional for personalized medical advice. Why am I always so grouchy in the morning when other people (like my boyfriend! ) are not? -- Laura Some people are deeply, terminally grouchy in the morning -- no one disputes this fact. But if you're "not a morning person," as such moodiness is often more delicately referred to, is this actually meaningful in some way? Does it say anything about the quality of your sleep? Or your life? Grouchiness, however long it lasts, is associated with the " " phase -- a transitional period of grogginess that typically lasts between five and 20 minutes after a person first wakes, though it can go on for some time longer, according to Allison G. Harvey, Ph. D, professor of psychology at the University of California, Berkeley and director of the Golden Bear Sleep and Mood Research Clinic. "The process of waking up is slow -- not like a light switch, much slower," Harvey says. "These feelings are not pleasant, but do not necessarily indicate having had a poor night of sleep. " Why some people are able to cheerfully adjoin their sleep inertia phase with the rest of their day is much more individualized and specific. Grouchiness could be associated with not getting enough rest and being tired, but it could also be be symptomatic of having a bad attitude about the day. "I would be curious if it happens every morning, or only Monday through Friday. If it is only [those days], I would guess that it is either because you aren't getting enough sleep, and being woken up by your alarm clock when you are still really tired can make your grumpy, or if it is because you aren't looking forward to going to work," says Alice D. Domar, Ph. D. , executive director of the Domar Center for Mind/Body Health. While not having much to look forward to could be a sign of depression -- a chemical inability to see what's beautiful about the day ahead -- that's not usually the issue, Domar explains. "For most people though, morning grumpiness is simply a symptom of our over-scheduled life, with too little sleep and not enough things that bring us joy on a day to day basis," she says.
Indeed, happiness expert Gretchen Rubin, author of The Happiness Project and a HuffPost blogger, writing in Psychology Today, especially Monday mornings, pose in particular: Monday morning -- or rather, the Monday-morning mood, which can strike at any time of the week. Even when you love your job, and especially if you donБt love your job, it can be hard to go back to work on Monday morning. After a few days out of the routine, it can feel jarring and overwhelming to jump back into the workday world. If you take care of kids full time, Mondays can feel easier -- or not, depending on what your days are like. Rubin recommends adding a little something extra to your routine to ensure that some aspect of your day is filled with an activity you like. One example she gives: take a couple of hours in the office in the morning to catch up on emails, read relevant news sources and talk to coworkers. Don't start working at full speed until you've given yourself enough time and space to reenter the workplace, which can be a stressful environment. If it means getting to the office a bit earlier, make that a priority. As for that sleep inertia phase, shortening it could help. Once you're fully awake, it's easier to be practical and active about making each day count. So what can you do? In an email to HuffPost Healthy Living, Harvey recommended the following techniques for speeding up wakefulness: And your morning drink can help, too. "Coffee is a very effective way to counteract sleep inertia," Harvey adds. Overall, having a happy life could help improve the happiness of your morning -- that means getting enough rest and having a good reason to get out of bed. If you're feeling sleepy, do your best to get moving and snap out of it. Not exactly what a morning grouch wants to hear, so perhaps best to make this gentle suggestion in the evening hours. Have a question?
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