Four simple tips: This will give you more energy when you wake up

class=”sc-29f61514-0 icZBHN”>

The ability to wake up early is said to be partly innate. According to Michael Scullin, professor of psychology and neuroscience at Baylor University in Texas, each person has a unique sleep chronotype. This naturally determines the hours that correspond to it.

At the end of August 2023, he told the American media “Popular Mechanincs”: “The organizational structure of most schools and companies means that many people get up from time to time and do tasks that do not match their biology.”

Are you a lion, a wolf, a bear or a dolphin?

American sleep expert Michael Breus found something in the animal kingdom that exemplifies this phenomenon. According to him, the most common biological rhythms correspond to the habits of a quartet of animals: lion, bear, dolphin and wolf. Identifying our “sleeping animal” can help us establish a proper daily routine or develop new habits.

• Wolf chronotype He often has difficulty leaving his study in the morning and feels most energetic in the early evening. Sleeping is one of his favorite pastimes.
• quite frequent ones bear profile adapts to sunlight. The bear chronotype wakes up at dawn (7 a.m.) and goes to bed shortly after dusk (10 p.m.).
• Lion He’s an early riser, but needs some rest in the early evening to be ready to fall asleep around 9 or 10 p.m.
• dolphins They do not have a regular rhythm, but often complete the most difficult tasks in the late morning and early afternoon. The Dolphin chronotype is a light sleeper, which can lead to fragmented nights, insomnia, or delayed waking hours.

No matter which “sleeping animal” you are, if you pay attention to the following points, you will have a nice and healthy start to the day.

A recent study from Kings College University in London showed that too much difference between our weekday and weekend schedules can harm our digestive systems. A 90-minute difference is enough to disrupt the friendly bacteria that populate our digestive system. To avoid this phenomenon called “social jet lag,” you should wake up and go to bed at approximately the same time every day of the week.

The alarm clock is ringing. Snooze button. “Just five more minutes.” The bell stops. And five minutes later it starts again. However, extra minutes are not necessarily beneficial.

Sunjay Kasagra, professor of neurology and sleep medicine at Duke University in the US, told Health: “If your alarm clock wakes you up in the morning, it can interrupt the REM sleep cycle. This phase, called the REM phase, occurs later in a person’s sleep phase and causes the brain to wake up.” It corresponds to the time when it is active and produces dreams.

If you interrupt the REM phase, sleep becomes easier and the next few minutes are not peaceful. If you fall back into deep sleep and enter the REM phase again, it’s confusing for your brain when the alarm clock goes off again soon after. You wake up dazed and confused.

According to the “New York Times,” it’s common to feel a form of sleep inertia, that is, drowsiness or crankiness, after waking up. This can take between 30 and 60 minutes: “Many people need some time out, no matter what their daily routine is,” says Dr. Leisha Cuddihy is an assistant professor of psychiatry at the University of Rochester in New York State.

«I try not to do any talking for the first 30 minutes of the day. Just being aware of this can calm us down and make it easier to wake up. The expert recommends taking time to breathe deeply, stretch, or expose yourself to sunlight as soon as the sun rises.

When you wake up, do something good for your body. Treat yourself to a croissant, coffee, or anything else you like. Wendy Wood, a professor of psychology at the University of Southern California, welcomes this principle: “People tend to change their habits when it seems easy and worthwhile,” she told the New York Times.

“If your goal is to wake up earlier or ease your bad mood in the morning, it’s important to reward yourself immediately when you wake up by asking yourself what made you feel good.”

Source : Blick