How to wake up properly?

Many of us often encounter difficulties in getting up early, dragging on drowsiness for a long day. So how to limit that?

Instructions to wake up properly

Waking up - the first thing we do every morning - is a very important thing, because waking up can easily affect the mind, as well as the body's rhythm throughout the day. long. But for many, many people, rising early proved to be an extremely difficult challenge. According to a study conducted by US Sleep Organization over the past year, up to 39% of respondents encountered fatigue during the day, and most wanted to sleep more during working days. .

How many alarm clocks are there enough?

For that reason, many scientists have spent a lot of effort researching to find out why so many of us have problems in "sleeping well, getting up early". And below, are some scientifically proven tips that can help you get up earlier and have a comfortable working day.

Let the light shine into the room

Leaving the bedroom dark is like a double-edged sword: darkness can help you sleep better, but at the same time it makes your morning wake up much harder. The reason is that light has an inhibitory effect on hormone formation of melatonin sleep. If your bedroom is always "closed and closed" , getting up early is difficult.

Letting sunlight shine into the bedroom will help us wake up more easily.

One solution to this is to invest in a smart curtain system that automatically opens at the time you want to wake up.

If the job requirements make you need to wake up since it is still not bright, then relying on artificial light from the lights is also a bad solution . Blue light provides the best wake-up effect, because the melatonin inhibitory effect is much higher than the orange or red light - according to research by Professor Randy Nelson, head of the neuroscience department. at Ohio University.

An early morning cup of coffee is the right choice

Everyone knows that drinking a cup of coffee in the morning can help increase alertness and concentration - important factors for a productive day. But, a recent scientific study shows that coffee has even more effects - among them, including memory enhancement.

"Caffeine can help people remember things much longer and much better," said Michael Yassa, currently studying at the University of California.

Drink coffee in the morning for a more alert working day.

In fact, how to drink coffee in the morning for each person is completely different, because each person's physical condition requires a certain amount of caffeine to achieve maximum effectiveness.The best time to drink coffee in the morning is about 1 hour after waking up. Moreover, a scientific study from 2000 said that using coffee before leaving home can help you limit the risk of traffic accidents on the way from home to work.

Maximize reflexes to wake up

Getting up early in the morning is always a long process of "ideological struggle" , between waking up or "just 5 minutes away". However, our bodies are fully able to wake up by themselves in the morning, through the support of the hormone cortisol from the adrenal cortex. When newly opened, the hormone cortisol will rise by more than 50%, helping the human body be able to "defeat sleep".

Wake up, or turn off the alarm and sleep again?

However, reflexes of wakefulness with cortisol hormones can be weakened by many other factors, including regular use of sleeping pills, sleep in ambient conditions with low frequency noise, or waking up when the room It's still dark (this is another reason why we should let light into the room early in the morning).

Avoid overexertion

Many people still believe that early morning is the ideal time for sports activities. But, according to Costas Karageorghis, from Brunel University in London, we should think of too much movement in the morning , such as lifting weights, or running long distances, or activities that require a lot of brain concentration. like traffic on crowded roads.

Start the day with gentle exercises.

"We are very vulnerable to the risk of early morning injury due to joints, muscles, as well as the bones in the body become much weaker after a night of almost immobility. Therefore people should start the session. light up with gentle exercises, and leave the exercise intense at other times of the day, " said Karageorghis.

Cold water bath

Many scientific studies have shown that: Exposure to cold water in the early morning - bathing, or drinking a glass of ice water - can stimulate the sympathetic nervous system, and increase the amount of adrenaline released to help you overflow full of energy. Moreover, according to some researchers, taking a cold bath in the morning is also a good therapy to limit people's depressive condition.