AUSTIN, Texas, Sept. 13, 2019 /PRNewswire-PRWeb/ -- Routine, high-quality sleep is a vital part of overall health, well-being, and energy management. When we disturb our body clock by sleeping in on weekends, we spend the first few days of the week paying off a "sleep debt." According to the National Sleep Foundation, nearly 30 percent of working adults get less than six hours of sleep per night. Many more spend their weekends making the situation worse, setting up the mind and body for the 'Monday morning blues.' (Source: TheMorningMind)
"Breaking into high quality Monday mornings isn't always easy, sometimes it requires a more disciplined weekend sleep schedule and replacing bad behaviors with empowering ones that bring joy into our life," says Dr. Rob Carter III, co-author with his wife, Dr. Kirti Salwe Carter, of The Morning Mind: Use Your Brain to Master Your Day and Supercharge Your Life (http://www.themorningmind.com).
Carter has six ways to help maximize the chance of beating the Monday Morning Blues:
"Be positive and optimistic about your Monday mornings," says Carter "Use encouraging affirmations and simply telling yourself 'I will feel invigorated in everything I do'. Take control of your life and create the Monday mornings your subconscious craves," says Carter.
"Listening to blissful music alter your mood and alertness for the better," Carter says, "Cheerful sounds influence feelings, attitudes, and behaviors. Create a playlist of your favorite upbeat tunes to supercharge your Monday morning and use them to master your day," says Carter.
"Understand your individual sleep needs," says Carter, "be sure to get enough sleep over the weekend so that you wake up Monday morning feeling well-rested. Inadequate sleep interprets your hunger signals, slows your reaction times, and reducing your mood for sex," says Carter, "Taking control over your sleep routine will improve your work performance and reduce your risk of a Monday morning car crash."
"Energize, engage and excite (E3) every cell in your body with five minutes of meditation and 10-15 minutes light exercise," says Carter, "physical activity and meditation produces positive changes in the brain, helps you feel calmer, and helps to center your Monday morning mind," says Carter.
"Schedule your heavyweight activities for later in the day or during the week if possible," says Carter, "Monday is usually demanding day, so a good strategy to keep our mental stress down and energy levels high, is maintain as much flexibility in our personal Monday goals as possible," says Carter.
How to beat the Monday Blues and actually enjoy each day of the week?
"Accept that Monday mornings are inevitable, set realistic Monday morning goals, and commit to a realistic weekly plan," Carter says, "be assertive instead of aggressive and integrate simple relaxation techniques and exercise into your daily life."
About Dr. Rob Carter III and Dr. Kirti Salwe Carter
Dr. Rob Carter III and Dr. Kirti Salwe Carter are co-authors of The Morning Mind: Use Your Brain to Master Your Day and Supercharge Your Life (http://www.themorningmind.com). The Carters reside in Austin, Texas.
Rob Carter is a Lieutenant Colonel in the U.S. Army, an expert in human performance and physiology, and has an academic appointment in emergency medicine at the University of Texas Health Science Center at San Antonio. He holds a Ph.D. in biomedical sciences and medical physiology and completed postgraduate studies at Harvard School of Public Health.
Kirti Carter was born in Pune, India, and received her medical education in India, where she practiced as an intensive-care physician before moving to Texas to complete postgraduate training in public health. She is a Fellow of the American Institute of Stress (FAIS), has more than 18 years of experience in meditation and breathing techniques, and has been facilitating wellness seminars for the past decade.
SOURCE The Morning Mind