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.


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New test can predict if coma patient will wake up in a year

The precise diagnosis and prognosis of recovery of consciousness of patients after a severe brain injury is a challenging clinical task, as some brain-injured patients retain certain levels of awareness despite appearing fully unresponsive.

Scientists have found that readily obtainable measures of the amount of glucose (sugar) consumed by the brain can directly predict a person's current level of awareness, or the likelihood that they will recover awareness within a year.

 "In nearly all cases, whole-brain energy turnover directly predicted either the current level of awareness or its subsequent recovery," said Ron Kupers from the Yale University in the US. "Our findings indicate that there is a minimal energetic requirement for sustained consciousness to arise after brain injury," said Kupers.

Researchers aimed to develop reliable diagnostic markers for the assessment of current and future levels of awareness to complement routine bedside clinical examinations. They quantified and mapped cerebral glucose metabolism in 131 brain-injured patients, all of whom were suffering from either full or partial loss of consciousness.

The researchers measured glucose metabolism using an imaging technique in which glucose labelled with a radioactive tracer molecule is injected into the bloodstream.

The results showed that the patients' individual levels of behavioural responsiveness were strongly linked to their overall cerebral energy turnover. Patients with glucose metabolism below a well-defined threshold of 42% of normal cortical activity appeared to be fully unconscious and did not recover consciousness at one-year follow-up.

In contrast, nearly all patients with brain metabolic activity above this energetic threshold either showed signs of awareness at the initial examination or had recovered responsiveness a year later.
The cerebral metabolic rate accounted for the current level or imminent return of awareness in 94% patients.

"The discovery of a clear metabolic boundary between the conscious and unconscious states could imply that the brain undergoes a fundamental state change at a certain level of energy turnover, in a sense that consciousness 'ignites' as brain activity reaches a certain threshold," said Johan Stender, University of Copenhagen in Denmark.

"The take-home message (for now) is that consciousness is a highly energy demanding process, involving the brain at large," Kupers said. "This fundamental physiological trait can help clinicians determine the potential for recovery of awareness in patients suffering from severe brain injuries of any kind," he said.

The research was published in the journal, Current Biology.

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