If you think your day does not yield as much as you would like, one simple thing may be disturbing: your relationship with sleep. You may be waking up too late and late for appointments; maybe get drowsy part of the day. In any case, we all have a part of the brain – the hypothalamus – that works like a biological clock: there are cells that secrete certain hormones at bedtime (like melatonin) and waking up (like adrenaline). The problem is that a lot of people sleep and wake up at different times each day, which causes these cells to stop working synchronously – resulting in an unhealthy sleep routine.

1. Respect your sleep

“A lot of people have trouble waking up early and suffer from excessive periods of sleep for part of the day. This difficulty is usually due to a very simple fact: the person did not get enough sleep at night, ”says Rubens Reimão, leader of the Advanced Research Group on Sleep Medicine at the University of São Paulo School of Medicine.

The number of hours needed to sleep varies: Teenagers need nine or ten hours to feel good the next day; After age 20, the need usually drops to eight hours and as we get older it may fall even further. If one does not get enough sleep, the sleep deficit builds up for days and even months, and as much as one assumes to be accustomed, one becomes increasingly tired.

It is therefore important to assess whether you have been giving your body the hours of sleep it needs. “Ideally, the person would have to spread out the hours of sleep during the week, sleeping a little more each day – even if they can’t reach the optimal amount. If that’s not possible, it’s even worth sleeping more on the weekend – but know that the quality of sleep won’t be the same, ”says Rubens.

Also, sleeping during the day to try to catch up is not as good as sleeping at night. “They are different types of sleep. The night has deeper stages. It is during this period that our body finds the ideal temperature, brightness and silence for sleeping. The dark makes one secrete melatonin, the sleep hormone, and no matter how close the curtains are during the day, we usually can’t make the room as dark as at night. ”

Also, sleeping during the day to try to catch up is not as good as sleeping at night. “They are different types of sleep. The night has deeper stages. It is during this period that our body finds the ideal temperature, brightness and silence for sleeping. The dark makes one secrete melatonin, the sleep hormone, and no matter how close the curtains are during the day, we usually can’t make the room as dark as at night. ”

2. Do not use the snooze button

If you have the habit of pushing the snooze button on the alarm clock (leaving it to wake up several times every 5, 10, 20 minutes, etc.), you might want to put this on the list of habits to change. Come on. Serotonin, a neurotransmitter associated with a sense of well-being and relaxation, is released into the body at the onset of sleep. When it is time to wake up, however, other substances come into play, such as adrenaline and dopamine. They give your body the signal to wake up and lower melatonin levels. So imagine the scene: By waking up and sleeping again, you end up promoting a chemical mess in your brain, which can result in a bad mood, a headache and even some mental confusion when you finally get up. To make matters worse, this choppy sleep is very shallow and helps you wake up angry and tired.

But what to do if it’s so hard to wake up at once? “Using the snooze button shows that the person is not getting enough sleep,” says Rubens. “It is best that she seeks to increase the number of hours of sleep.” That is, the secret is to get enough sleep anyway. But don’t worry – it is possible to reset our biological clock as long as a routine is established. This may take weeks or months, but once set, you may even be able to dismiss the alarm clock.

3. More tips for enjoying the morning

If there is someone who can wake you up, ask for help. Having someone insist on waking you up can be helpful in the beginning.

Have coffee or black tea. Caffeine is a stimulant that helps drive away sleep (just don’t overdo it so as not to irritate your stomach).

To get rid of sleep during the day, do some physical activity and take a walk outdoors.

And most importantly, you can’t want to wake up earlier without sleeping earlier. Going to bed an hour early helps a lot. Try to change progressively: on the first day, sleep and wake up 20 minutes early. Keep doing this until you reach your ideal time. And avoid napping during the day – this will make it harder to keep to the times you want to set.

The main lesson here is: If you are having a hard time getting out of bed, you should be getting a little sleep. That simple. Regularize your  schedules so you can get to bed early and stop finishing work late at night. Remember that without rest you will not yield anything the next day and will have to keep working until later. It is a vicious circle.

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Sam Jordan Hi, this is Sam Jordan's face Behind Good Morning Quotes. Expert Working as a Digital Marketing and SEO Expert

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