I am convinced that the morning exercises have transformed my productivity and research allows me

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• Exercising in the morning can be a beneficial addition to your daily routine.
• Among the other benefits, it is scientifically proven that exercise stimulates sleep.
• Author Adam Barsouk explains how a morning exercise routine "transformed" his productivity.

I had always found that getting out of bed was the most difficult test of the morning. Sleeping for a few minutes caused drowsiness for several hours, and this morning sleepiness caught me off guard.

Fortunately, I came across a simple, scientifically supported and incredibly healthy trick to overcome the doldrums of dawn: exercise.

This may seem like a torture at first, but here's why a few minutes of exercise each morning have completely transformed my mornings and my productivity.

Enjoy the benefits of exercise

One of the most common excuses for not doing exercise is that it's too difficult and you're in bad form. I know from experience: a few years ago, I was overweight and I could not run more than one block.

Then I had enough of my appearance and how I felt and started trying to move. The walk became a run, the pumps became pressed benches and, before I knew it, I actually had more time to do everything I needed because I slept better. thanks to the exercise.

With more time on the hands and a stronger concentration. I've managed to reconcile faculty of medicine, cancer research and a lot of writing.

But none of this would have been possible if I had not stumbled on the morning exercises, which allowed me to overcome the boredom of the morning to be more awake and more productive.

The ticking of your internal clock

is not enough to make me feel tired in the morning. More than one in three Americans did not sleep enough and most " binge-sleep " on weekends, thus offsetting their natural and daily pace.

Our bodies are programmed with an internal clock called " rhythmic rhythm ", which works by oscillating hormone levels like the melatonin (the hormone sleep) and cortisol (stress and waking hormone) throughout the day.

Cortisol is a powerful hormone that I've learned to use to my advantage in the morning.

Stimulating your hormone "awake"

I started exercising in the afternoons, which allowed me to feel my exhausting exercises after a long working day. Cortisol levels tend to drop naturally in the afternoons and evenings, which can weaken the sensation.

On the other hand, cortisol levels begin to rise by 3 am in most people to help us wake up.

I really began to appreciate the effects of cortisol and exercise when I started running in the morning rather than avoiding the summer heat. Soon, I practiced a daily rotation of running, swimming, cycling or weightlifting, and getting up early did not seem like a chore.

A study from the University of North Carolina is only one of the many researches that exercise is a great way to stimulate cortisol to feel more awake on morning. Exercising in the morning exploits the already high levels of cortisol, which helped to feel stronger and lighter on my feet .

In addition, spending the afternoons in the morning helped me to fall asleep more easily and to get a deeper sleep, as shown research from the National Sleep Foundation. More sleep meant I felt more rested and ready to exercise and be productive the next morning.

My exercise routine also began to affect other parts of my life. I stopped relying on caffeine and sugar to spend the day. In fact, researchers at the University of Georgia found that even 10 minutes of exercise favored waking better than caffeine and I can attest to that.

Doing things "because they are hard"

I was not born particularly well muscled or "well endowed". On the contrary, the key to my success has been the willingness to start with a little exercise in the morning and stick to it.

John F. Kennedy, speaking of the mission on the Moon, has already said that we do not do difficult things "because they are easy, but because they are difficult ". Tomorrow morning, channel your inner JFK and force yourself to walk, run or maybe just do some pushups.

This will give you a much needed reason to get up, a much easier time to go to bed that night, and a much brighter day in between. At least I know that's what the morning exercises did for me.