Benefits wake early on ourselves not only linked to productivity, but also affects the mental well-being of our spiritual and physical health. A number of psychological research concluded that an early riser is one fact that most influences life satisfaction, self-esteem and, ultimately, happiness. Such as the absence of a lot of consensus in the explanation of the relationship and causation, because hypotheses ranging from the theory of evolution (as the remains of hunter - gatherers) to biology (so called 'jet lag social' is say, rhythms that are important for their own not fit with the rest).
The problem is that each has its own chronotypes, concepts related to circadian rhythms, that is, by the way we adapt to light, temperature and other environmental biological cycle. In short, chronotypes is the reason why some people struggle to get up in the morning more than others. There are three types of people, known as larks, to refer to those who have more facilities to get up early, owl, which has chronotype later and finally found at the midpoint called hummingbirds.
The fact is that only 10% of the bird population is considered, so most have difficulty getting up early. However, there are some tips that can facilitate the implementation of healthy habits. Experts wellness information, Drake Baer and Vivian Giang, has collected some of the best tricks to get up early on the findings of several academic case studies.
The problem is that each has its own chronotypes, concepts related to circadian rhythms, that is, by the way we adapt to light, temperature and other environmental biological cycle. In short, chronotypes is the reason why some people struggle to get up in the morning more than others. There are three types of people, known as larks, to refer to those who have more facilities to get up early, owl, which has chronotype later and finally found at the midpoint called hummingbirds.
The fact is that only 10% of the bird population is considered, so most have difficulty getting up early. However, there are some tips that can facilitate the implementation of healthy habits. Experts wellness information, Drake Baer and Vivian Giang, has collected some of the best tricks to get up early on the findings of several academic case studies.
Mentalízate you will wake up early
things worse by delaying the alarm that causes the body to a new sleep cycle, so that "the feeling of fatigue even bigger"
People who go to bed thinking that, yes or yes, they have to get up early, have more facilities to carry out their duties because of stress hormones in the previous alert. A study conducted by researchers at the University Lübeck Germany concluded that our bodies take into account the time to wake us up and slowly prepare for vital functions. To prove it, they analyzed the hormone levels of participants in the experiment for a few nights in a row while they sleep. All of them deceived about the time you are awake. Some nights were told at six o'clock and nine o'clock, but they always get up at six.
Today - the day the participants were told the truth, their cortisol levels begin to gradually rise at 4:30, half an hour ahead of schedule. Conversely, when they were ripped off by telling them that the alarm will sound at nine but he also made six, no change was found in hormone levels and blood pressure. On this occasion, the participants got up in more abrupt than forecast when they realize the real time that will arise.
People who go to bed thinking that, yes or yes, they have to get up early, have more facilities to carry out their duties because of stress hormones in the previous alert. A study conducted by researchers at the University Lübeck Germany concluded that our bodies take into account the time to wake us up and slowly prepare for vital functions. To prove it, they analyzed the hormone levels of participants in the experiment for a few nights in a row while they sleep. All of them deceived about the time you are awake. Some nights were told at six o'clock and nine o'clock, but they always get up at six.
Today - the day the participants were told the truth, their cortisol levels begin to gradually rise at 4:30, half an hour ahead of schedule. Conversely, when they were ripped off by telling them that the alarm will sound at nine but he also made six, no change was found in hormone levels and blood pressure. On this occasion, the participants got up in more abrupt than forecast when they realize the real time that will arise.
There is no plan of the most challenging tasks for the first time
Make early agenda with the heaviest and most complicated problem is mental effort that will make us take more work to get up. If the "cognitive load" is high because we wake up, it will also cause less seize the day, as dosificaremos less energy. Conversely, if we will increasingly have more willingness to release the sheet. A good tip to avoid the "cognitive load" just waking up is the first task is rather routine and is ready to leave the clothes will get and, if possible, also the breakfast.
Soak up the sunshine after waking up
Like all living things, man also is activated by natural light. According to a study from the Belgian University of Liege, comparing the reaction of people who have contact with sunlight after waking up and not, the first group not only showed greater vitality, but also better cognitive ability to perform tasks of day-to their day.
Never put off an alarm clock
The chronotypes mentioning is the reason why some people struggle to get up in the morning more than others
The man already has a biological clock, as described above, which prepares the body for sleep and go out stage is activated through a series of chemical elements. The alarm clock can be very damaging to this cycle, but more the fact snooze the alarm, as things worse by causing the body to a new sleep cycle, so the feeling of fatigue even greater.
Many people tend to delay the time to get out of bed to snooze you. In the end, only waking up early just to postpone the inevitable. A bad decisions that only really make up for lost sleep hours to get a few minutes of fragmented sleep that will only be one more tired, as recommended by biologists Mitchell Moffit and Gregory Brown in this video.
The man already has a biological clock, as described above, which prepares the body for sleep and go out stage is activated through a series of chemical elements. The alarm clock can be very damaging to this cycle, but more the fact snooze the alarm, as things worse by causing the body to a new sleep cycle, so the feeling of fatigue even greater.
Many people tend to delay the time to get out of bed to snooze you. In the end, only waking up early just to postpone the inevitable. A bad decisions that only really make up for lost sleep hours to get a few minutes of fragmented sleep that will only be one more tired, as recommended by biologists Mitchell Moffit and Gregory Brown in this video.
You point body relaxation massage
Although controversial, method, known as Energy Psychology, recently used by Dr. Rick Leskowitz Harvard Medicine School as a kind of "acupuncture without needles". Two studies showed that physicians methods have led to a positive effect on patients. As a technique, which involves pressing certain points on the body, called EFT or emotional freedom technique, and according to this study Univresidad Michigan helpful to activate the morning and charged energy throughout the day.
Neck, neck or chin is the main energy points that will facilitate early. In this link are the steps to follow to do this massage or hit it correctly.
Neck, neck or chin is the main energy points that will facilitate early. In this link are the steps to follow to do this massage or hit it correctly.
Always wake up at the same time
Regular sleep habits cause the body to learn to improve themselves by levels of a protein that is responsible for regulating the sleep-wake cycle
Increasing the efficiency of the biological clock routine. So, if you usually go to bed at a certain time and alarm programmed to always sound at the same time, the body takes over and includes such behaviors as part of biological processes in the body.
Increasing the efficiency of the biological clock routine. So, if you usually go to bed at a certain time and alarm programmed to always sound at the same time, the body takes over and includes such behaviors as part of biological processes in the body.
protein called per responsible for regulating the sleep-wake cycle. This protein levels vary throughout the day. When levels are low, blood pressure also decreased, the circadian rhythm slows down and relaxes the mental activity. At the time, it is when we feel sleepy and began to ask the rest of the body.
routine, sleeping habits in this case, make the body learn to improve themselves by the levels of protein, so it can reach the point we are to change the clock on the table. About an hour before we got up, blood pressure and body temperature rise, while the body secretes hormones that respond to stress vigil, such as cortisol. One way to prepare the body gradually leave us slept until we woke up.
It takes a few minutes of exercise or yoga, and many Hydrate
Nothing better to go in the morning to do some exercise, even just a few minutes. It is also necessary to drink plenty of water, especially in summer evenings where you sweat, to replenish the lost fluids during the night and turn on the body.
From the above explanation hopefully we can familiarize wake up morning activities so that our bodies are always in good health and spirit in doing activities.
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