Out of order in the morning again? Is coffee as refreshing as a glass of water? Don’t have the energy or time to run? There are a couple of tips from scientists and doctors that will help you have a good day.
The mood in which a person wakes up depends not only on the duration of sleep, but also on its phase. He wakes up in the deep phase: he walks all day with a heavy head and wishes to sleep. Wake up in the superficial phase: feel the increase in strength, energy and freshness.
How to wake up at the right time? As Mikhail Poluektov, a physician specializing in sleep medicine, Candidate of Medical Sciences, Associate Professor of the Department of Nervous Diseases and Neurosurgery, Head of the Department of Sleep Medicine at Sechenov University, Mikhail Poluektov told KP.Ru, the time of REM sleep can be easily calculated by yourself.
– Sleep cycles occur with surprising frequency and precision. For some, the cycle can be short, lasting 1 hour and 20 minutes, for others – long, up to 1 hour and 35 minutes. The cycle begins with light sleep, continues with deep sleep, and ends again with light sleep. Most people go through 4 or 5 of these cycles per night, while the duration of the phases is individual and constant. Therefore, anyone can calculate the length of their cycle to wake up in light sleep, she said.
According to the expert, for this it is necessary to go to bed at the same time. When you wake up, you need to assess your condition. If it’s good, you woke up on time, if it’s bad, then you’re not.
– By estimating how long you slept, you can calculate the length of the cycle. Note that it is in the range of 1 hour 20 minutes – 1 hour 35 minutes. By calculating its duration, which is adjusted to the total sleep time, you can always work out what time you need to set the alarm for, the scientist said.
Psychoendocrinologist, President of the Russian Diabetes Association, Mikhail Bogomolov, says that you need to synchronize your biorhythms with natural ones.
– Our body is designed so that about an hour before sunrise, major changes in metabolism begin to take place, which should help us provide energy at the beginning of the day. At the same time, hormones are released that increase blood pressure and make the heart beat faster. At the same time, we continue to sleep and do not wake up and start doing business. That’s why heart attacks and strokes are more common in those morning hours, she says.
If people got up at dawn, went outside and were physically active, the negative effects would be less. The increased sugar would be absorbed by the muscles and would not be converted into fat, as it happens during sleep, the hormones would help the body to work.
Waking up early in the morning is difficult, but you have to try, even if you can’t fall asleep earlier, to have time to sleep.
– After a day or two of waking up so early, you will have no problem going to bed early and falling asleep, – said Mikhail Bogomolov.
After an early awakening, you need to walk or do exercises (best of all – stretching), and then have breakfast – porridge from barley, buckwheat, oatmeal, millet, flax seeds with berries or fruits.
He noted that the morning sun spectrum is important for the body, in which there are many bright colors that give a person optimism and positive energy.
– Foot massagers help to wake up well. They perfectly stimulate the active points of the feet, there are many of them. It is also good to use massage insoles for this, the expert recommends.
If you have health problems, you should see a specialist.
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