Waking up well is a practically direct result of sleeping well. An authentic beauty sleep should be long (but not too long) and hurried, without pausing to check Whatsapp notifications. A night well spent, from which we woke up satisfied, without the feeling of being shaken. That’s what we want this year – to start the days like a Disney princess, radiant, energetic and emanating good vibes. Dark circles, fatigue and brain fog they will no longer accompany us. To do this, we are willing to gain new habits, change the routine that perhaps doesn’t do us much good and, yes, it’s finally time to stop falling asleep and wake up doing something. scroll on Instagram.
Quantity and quality
Sleeping just a few hours, with interruptions on top of that, is halfway to making the morning more difficult than usual. It is important to give your body the hours it needs to rest, although this number varies from person to person.. Second the Order of Psychologistsan adult needs, on average, 7 to 9 hours of sleepalthough there is hustlers who claim they only need 5 (to become the Presidency of the Republic you cannot waste time sleeping). More than time, it is important to pay attention to sleep hygiene – is it a continuous or interrupted night? And what are the interruptions? There are some that are more avoidable than others: those who have small children end up being more dependent on them, but those who wake up in the middle of the night with notifications on their cell phones have some power of choice. The ideal would be to keep your cell phone out of the bedroom, although many use it as an alarm clock. Therefore, at least mute or even turn off notifications during sleeping hours.
The importance of light
The alarm clock will be the mechanism of choice for waking up, at least for the majority. It rarely fails and is as punctual as we can possibly aspire to be. Sometimes we look back and wonder how people woke up before there was a time-based alarm. Did they let themselves sleep indefinitely? Except for those who had servants who tried to wake them up, most of the population woke up with the light of daybreak. This natural cue seems to have been abandoned, in fact, we actively fight against it with blinds that leave us completely blind or curtains thick enough to not let anything in through the window. One 2019 study proved that sunlight can be beneficial at the right phase of the circadian cycle – exposure to light at the end of the sleep cycle will accelerate its end, contributing to a quicker awakening. Furthermore, the same study revealed that Those who get more sun during the day have better quality sleep and less fatigue.
Slow down before going to sleep
The preparation routine for a good night’s sleep is essential so that we can fall asleep quickly and soundly. One of the factors to consider is temperature: the body naturally starts to feel slightly colder, as a sign that it’s time to go to sleep. To help this biological mechanism, we can take a hot bath about two hours before bedtime. This will cause the body to spend even more energy lowering its temperature, which makes us feel more tired. Second a 2023 study, the ideal is to take a bath, as it has been proven to help you fall asleep faster. In addition to temperature, light is another issue to pay attention to, as it must be dimmed at the end of the day – It is important for the body to realize that it is really night time. Finally, the screens. We’re tired of hearing that using your cell phone in bed is bad, but let’s say it again. A study carried out with students in Cairo revealed that who uses one smartphone When it’s time to go to sleep, you have a lower quality of sleep, it takes longer to fall asleep and you sleep fewer hours. Instead of the cell phone, we suggest swapping it for a good book, which is more enriching and doesn’t consume our ability to concentrate.
Diet and hydration
Food plays a crucial role in physical health and, therefore, directly impacts sleep quality. Having energy in the morning can be the result of a nutritious diet, together with a good night’s sleep. Therefore, the first step is to avoid fast food and overly processed food, because not only do they have little nutritional value, they also tend to have high levels of sugar, a component that is associated with interrupted nights, according to a 2016 study. Furthermore, Diets that are high in saturated fat and low in fiber can result in poor sleep quality, also associated with nighttime interruptions. A diet designed to ensure that we have all the energy we need in the morning should be made up of wholemeal flours, rather than processed ones, and lots of vegetables and fruits – mainly cherries and kiwi, which apparently promote quality sleep.
Wake up routine
Let’s imagine Cinderella waking up: the curtains open, the warm sunlight slowly invades the room and she feels that the day has already begun. She stretches, greets all her friends and gets up with a smile on her face. Put in these terms, we all want to be like Cinderella. For that, We need to dedicate ourselves to making the first few minutes of the day enjoyable, making them the example to follow for the rest of the day. The cell phone, first of all, should be one of the last things on the morning priority list. First of all, choose an alarm clock that is effective but not violent.. Ideally, a song that increases in volume over time. After, hydrate. Before coffee or breakfast, it is important to drink a glass of water to replace what may have been lost during the night. As for the first meal of the day, it is important to wake up with time to eat calmly., instead of rushing to grab some yogurt or, worse, not eating it at all. There are also those who dedicate the first moments of the day to meditation or to listing the things they like most. about yourself. Basically, it is adapt the morning routine to each person’s needstaking into account these tips that help you wake up easier.
