How to Wake Up Early According to Science
Right from our early childhood, we've heard the famous saying, : Early to bed and early to rise, makes a man healthy, wealthy and wise. Have
you ever gone to bed at night promising to wake up early the next
morning without hitting the snooze button on your alarm? We’ve all been
there, and when morning comes, we all have reached for the snooze button
without thinking twice, what’s better than a few more forbidden moments
in bed?
While these stolen moments are sweet, they don’t do us any favors when getting out of bed is a pressing matter. So, how do we get rid of this habit once and for all and become morning people? First, you have to understand what advantages this practice can give us, and then the tips to do it.
Scientific Benefits Of Waking Up Early-
1) You can have good breakfast-
a) which can improve your energy levels.
b) Help your body regulate blood glucose concentrations.
c) improve your memory's performance.
2) You create more time to wake up properly before work.
a) waking up early can diminish the negative effects of ' sleep inertia', which studies have shown can last two hours or more- and thus improve the performance of your memory, reaction time,ability to perform basic mathematical tasks, alertness and attention.
3) Morning types are good problem solvers- According to a study, morning people are more likely to anticipate problem and solve them.
4) Morning types have happier moods-
Scientific literature suggests that so called morning 'larks'-report higher levels of positive affect than ' owls'.
a) Larks, early risers plan morning activities and are associated with greater subjective well-being and personality stability.
b) Owls, late risers, wake later and are active into the night and are associated with increased susceptibility to depression, alcohol and stimulant use. They are more likely to report being in fair or poor general health.
5) Morning types are more productive-
In a survey, it was found that morning people are more likely to agree with the phrases, " I spend time identifying long-range goals for myself" , and " I feel in-charge of making things happen".
6) Exercising in the morning burns more fat-
Researchers found that those who get up early to exercise on an empty stomach burn up to 20 % more body fat as well as getting those endorphins pumping to start the day in a good mood.
Some techniques to help you get out of bed in the morning-
1) Drink a glass of water- Science has shown that drinking a glass of water made participants feel more alert- even if their cognitive performance did not objectively improve.
2) Switch off your phone at least an hour before going to bed- Using technology- like phone, iPad, laptop before going to bed, stimulates your brain and can cause cortisol, the stress hormone, to be released, preventing you from sleeping.
3) Rise with the Sun- Science shows reduced exposure to daylight causes delays in our internal body clock. Rising with the Sun helps you naturally synchronise to a mid summer light-dark cycle. Leave your curtain open at night, so that you will get natural light once the day breaks.
4) Use a dawn simulator- Science shows that dawn simulators increase alertness after waking among those who reported difficulty with waking in the dark.
5) Eat an apple- It is proved that apple contains 13 gm of natural sugar, including fast acting sucrose and glucose forming a healthier alternative to caffeine.
6) Wake up at the right point in your sleep cycle- Scientist have proved that waking up at the right point in your sleep cycle( the alteration of REM and non-REM sleep throughout the night, may make you feel more rested than if a cycle is interrupted.
7) Get out of bed and exercise- Scientist say that our body temperature hits its lowest point a couple of hours before waking, so the researchers suggests that exercise upon waking up can make you live liven up. Take a brisk walk before breakfast and you may also help reset your circadian rhythm.
8) Get up earlier progressively earlier- Science shows setting goals improves your motivation and achievement, and small changes are much more manageable. Try shifting your wake up time back by 5 minutes each day for a week.
9) Get the right light at night- Scientists say that blue light seriously suppresses levels of the melatonin hormone, which we need to regulate our body clock. Switch your bedroom lighting from halogen or CFB to incandescent bulbs and use a red lampshade to alter the tone.
10) You snooze you lose- Science shows hitting the snooze button and drifting off to sleep again means you are most likely resetting your brain back to the start of the sleep cycle. If you use an alarm clock, keep it across the room so you have to get out of bed to switch it off.
11) Go camping- Research shows that exposure to only natural light brings campers' sleep pattern back into the sync- rising an average one hour earlier. It may not be one for daily life, but taking a seven day camping trip can help you realign your body clock after a disruptive period.
THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES. PS- THOSE INTERESTED IN RECIPES ARE FREE TO VIEW MY BLOG- https://gseasyrecipes.blogspot.com/
FOR INFO ABOUT KNEE
REPLACEMENT, YOU CAN VIEW MY BLOG-
https:// kneereplacement-stickclub.blogspot.com/
While these stolen moments are sweet, they don’t do us any favors when getting out of bed is a pressing matter. So, how do we get rid of this habit once and for all and become morning people? First, you have to understand what advantages this practice can give us, and then the tips to do it.
Scientific Benefits Of Waking Up Early-
1) You can have good breakfast-
a) which can improve your energy levels.
b) Help your body regulate blood glucose concentrations.
c) improve your memory's performance.
2) You create more time to wake up properly before work.
a) waking up early can diminish the negative effects of ' sleep inertia', which studies have shown can last two hours or more- and thus improve the performance of your memory, reaction time,ability to perform basic mathematical tasks, alertness and attention.
3) Morning types are good problem solvers- According to a study, morning people are more likely to anticipate problem and solve them.
4) Morning types have happier moods-
Scientific literature suggests that so called morning 'larks'-report higher levels of positive affect than ' owls'.
a) Larks, early risers plan morning activities and are associated with greater subjective well-being and personality stability.
b) Owls, late risers, wake later and are active into the night and are associated with increased susceptibility to depression, alcohol and stimulant use. They are more likely to report being in fair or poor general health.
5) Morning types are more productive-
In a survey, it was found that morning people are more likely to agree with the phrases, " I spend time identifying long-range goals for myself" , and " I feel in-charge of making things happen".
6) Exercising in the morning burns more fat-
Researchers found that those who get up early to exercise on an empty stomach burn up to 20 % more body fat as well as getting those endorphins pumping to start the day in a good mood.
Some techniques to help you get out of bed in the morning-
1) Drink a glass of water- Science has shown that drinking a glass of water made participants feel more alert- even if their cognitive performance did not objectively improve.
2) Switch off your phone at least an hour before going to bed- Using technology- like phone, iPad, laptop before going to bed, stimulates your brain and can cause cortisol, the stress hormone, to be released, preventing you from sleeping.
3) Rise with the Sun- Science shows reduced exposure to daylight causes delays in our internal body clock. Rising with the Sun helps you naturally synchronise to a mid summer light-dark cycle. Leave your curtain open at night, so that you will get natural light once the day breaks.
4) Use a dawn simulator- Science shows that dawn simulators increase alertness after waking among those who reported difficulty with waking in the dark.
5) Eat an apple- It is proved that apple contains 13 gm of natural sugar, including fast acting sucrose and glucose forming a healthier alternative to caffeine.
6) Wake up at the right point in your sleep cycle- Scientist have proved that waking up at the right point in your sleep cycle( the alteration of REM and non-REM sleep throughout the night, may make you feel more rested than if a cycle is interrupted.
7) Get out of bed and exercise- Scientist say that our body temperature hits its lowest point a couple of hours before waking, so the researchers suggests that exercise upon waking up can make you live liven up. Take a brisk walk before breakfast and you may also help reset your circadian rhythm.
8) Get up earlier progressively earlier- Science shows setting goals improves your motivation and achievement, and small changes are much more manageable. Try shifting your wake up time back by 5 minutes each day for a week.
9) Get the right light at night- Scientists say that blue light seriously suppresses levels of the melatonin hormone, which we need to regulate our body clock. Switch your bedroom lighting from halogen or CFB to incandescent bulbs and use a red lampshade to alter the tone.
10) You snooze you lose- Science shows hitting the snooze button and drifting off to sleep again means you are most likely resetting your brain back to the start of the sleep cycle. If you use an alarm clock, keep it across the room so you have to get out of bed to switch it off.
11) Go camping- Research shows that exposure to only natural light brings campers' sleep pattern back into the sync- rising an average one hour earlier. It may not be one for daily life, but taking a seven day camping trip can help you realign your body clock after a disruptive period.
THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES. PS- THOSE INTERESTED IN RECIPES ARE FREE TO VIEW MY BLOG- https://gseasyrecipes.blogspot.com/
FOR INFO ABOUT KNEE
REPLACEMENT, YOU CAN VIEW MY BLOG-
https:// kneereplacement-stickclub.blogspot.com/
FOR CROCHET DESIGNS https://gscrochetdesigns.blogspot.com
Labels: Apple, circadian rhythm, early, lose weight, natural light, sleep cycle, snooze, wake-up
posted by G S Iyer at 3:42 AM
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