16 Habits That Will Make You Rise In The Morning

Introduction
Scientists tell how to adjust the settings of the internal clock to get enough sleep and feel cheerful.
Last Updated
May 25, 2020

1

tip

Turn off electronic devices two hours before sleep


"For two hours before falling asleep, the suprachiasmatic core of the brain sends


2

tip

Reduce the impact of blue light


If you still need to use the computer in the evening, install a program that will change the color temperature of the display to warmer shades. One such, f.lux, takes into account the time of sunrise and sunset in your time zone and latitude. Or just reduce the screen brightness by 50%. Scientists believe

It is also worth swapping light bulbs in the apartment for such, the warmth of which on the scale of color temperatures is in the region of 2,700-3,000 K. Choose incandescent bulbs or LED with warm white light.


3

tip

Close the curtains tightly overnight


And immediately after waking up, open them. Ideally, you should go from total darkness to bright light. "The hormone levels will jump sharply and you'll wake up faster," said Christopher Winter, chief medical officer at the Martha Jefferson Sleep Medicine Center.


4

tip

Be born after waking up


This will convince the internal clock that it is time for the body to start waking. Go outside for a few minutes. And on the cold season, when it's still dark in the morning, start a light therapy lamp. According to Thurman, the effect of a short stay in bright light immediately after waking up improves falling asleep the next night.


5

tip

Take a bath before going to bed


Before falling asleep, the body temperature naturally decreases. If you specifically increase the temperature difference (hot in the bathroom and cool after it), you will be easier to fall asleep. So lie in hot water for at least 15 minutes, and then put on your pyjamas and lie down.


6

tip

Sleep at cool temperatures


At a lower body temperature, sleep deeper. According to the data


7

tip

Wear socks for the night


During sleep, the body temperature decreases. Help the body to speed up this process, and, accordingly, and falling asleep, putting on at night socks. If the legs are warm, the body will try to cool them, expanding the vessels and directing blood to the limbs. As a result, the central body temperature will decrease


8

tip

Warm up after waking up


By morning, the body temperature rises - it prepares us to be awake. Help your body by doing a few simple exercises. And if you sleep with air conditioning in the summer, set it up so that it shuts down just before the alarm clock.


9

tip

Do sports at the same time


Physical activity generally helps sleep better. And if you exercise regularly at the same time, your internal clock gets used to using this as a signal showing how much you fall asleep through.


10

tip

Train a few hours before sleep


Do not have intense classes right before bedtime. With a high heartbeat, fever and adrenaline level, it will be more difficult for you to fall asleep. Try to have a gap of several hours between training and sleep.


11

tip

Increase the intensity of training


According to the survey


12

tip

Breakfast immediately after waking up


Day and night cycles switch


13

tip

Eat every day at the same time


It's the same as with exercise: the body remembers how much time it takes between eating and sleeping. It doesn't matter what time you eat. The main thing is to stick to the same routine every day.


14

tip

Don't dine tightly


Too much food before going to bed will increase the body temperature, and this will prevent you from falling asleep. You can eat something, but don't overeat.


15

tip

Consult your doctor about taking melatonin


It's made in pill form. They regulate the level of the hormone melatonin in the body, but they should not be taken constantly. Use them if you have lost circadian rhythms, for example after a change of time zones. But before the appointment be sure to consult a doctor.


16

tip

In the evening, snack on carbohydrate-rich foods


According to the researchers

Eat cereal with milk. In this combination there are carbohydrates, and tryptophan, from which the body synthesizes serotonin and melatonin. Or cherries: it also contains carbohydrates and melatonin.


Frequently Asked Questions

No added frequency questions and answers yet.

Community - Q&A