If every morning you find it difficult to get out of bed and you dream about diving back under the covers, everything can be fixed. A new technique for waking up from sleep, developed by an expert, will help you tune in to a new day and make it cheerful and productive. Take note!
A little about the author of the technique
Ph.D Michael Breus is one of the most influential people on the planet who has dedicated himself to the study of the field of sleep. He is a clinical psychologist, diplomat American Board of Sleep Medicine and member The American Academy of Sleep Medicine. Travels around the world and lectures on biohacking and sleep hygiene. His developments have allowed him to create a wake-up system that is guaranteed to set you up for a productive day.
The doctor notes that by following her, you will never again languish in anticipation of dinner to rest, and nights to fall asleep sooner. At the same time, your energy level will be stable throughout the day.
Michael Breus assures that he follows his methodology every day. She helps him to keep up with everything and almost not get tired.
Formula 15 x 15 x15
The program is based on three actions, each of which in one way or another relates to the number 15. Therefore, it will not be difficult to remember them.
1. Expose your face to the sun for 15 minutes
Today there is a lot of talk about the fact that UV radiation is harmful and each of us needs to protect our skin from the sun. But the sun also has a downside.
“15 minutes of sunlight will help you get rid of brain fog,” says Dr. Michael Breus. By it, he means the feeling of drowsiness and lethargy that occurs in those who wake up too early or simply do not get enough sleep.
“The fact is that sunlight turns on certain wavelengths of blue light that reduce melatonin production. Melatonin is called the “sleep hormone” because it peaks at night and helps the body to fall asleep faster,” the expert explains.
Did you know?
Sunlight not only helps to wake up and cheer up, but also has a positive effect on falling asleep at the end of the day. One 2017 study of 109 people found that exposure to morning light was associated with easier nighttime sleep and better sleep quality. In addition, the morning rays of the sun improved mood, which is very important for a productive day.
2. Dedicate 15 minutes to light physical activity
After waking up, it’s good to dedicate some time to your mental health. For example, take a walk outside for 15 minutes or take 15 deep breaths in and out in bed. Do not forget to open the window in advance to breathe fresh air.
“This tactic will saturate your brain with oxygen and help you tune in to a new day, awaken activity and readiness for action,” says the doctor. Michael Breus.
In addition, it perfectly relieves stress by triggering relaxation processes in the body. And 15 deep breaths also increase the level of attention and focus, so that a person’s performance during the day will be high. Such conclusions were presented by a 2017 study published in the Swiss journal Frontiers in Psychology.
3. Drink 15 ounces of water (before coffee)
If you weigh yourself in the morning, you will probably notice that after waking up, the weight is usually less than when you go to bed. This is because while you sleep, you lose water.
“Not everyone knows that prolonged sleep contributes to dehydration,” explains Dr. Michael Breus. “You lose about 1 liter of fluid every night due to the moisture in your breath and sweating.”
Because you wake up somewhat dehydrated, you need to replenish your lost moisture. And for this — drink about 15 ounces of water, which is equal to 445 ml.
It is very important to do this before breakfast and even more coffee.
To be fair, there is no scientific evidence that moderate coffee consumption will increase the level of dehydration in the body. 2014 study published in the journal PLOS One, refuted this fact.
How to use the formula?
The expert notes that it is not necessary to do all the steps in order. And they can be combined. The formula should be adjusted to your lifestyle, then it will work.
Myself Dr. Breus applies the formula as follows: he wakes up at 6:13 am every day, including weekends, and immediately takes 15 deep breaths while sitting in bed. He keeps a bottle of water by his bed and drinks water after breathing exercises. Then he goes outside for a walk with the dog and spends at least 15 minutes there. At the same time, if possible, does it barefoot.
If he can’t get out into the fresh air in the morning, he goes to the window and just enjoys the bright sunlight.
By the way!
Research shows that walking barefoot calms the nervous system, reduces inflammation in the body, and may even help improve heart health. These data were presented in 2015 in Journal of Inflammation Research.
What else can help make the day productive?
There are many studies devoted to this issue. And some of the findings of scientists can help improve our lives.
- Plan your breaks. In a scientific experiment, surgeons performing surgeries were asked to rest for 5 minutes every 30 minutes of surgery. These breaks not only reduced stress for doctors (cortisol levels were measured), but also did not extend the overall time of the operation.
- Exercise regularly. A short run or morning workout at the gym can completely change the productivity of your day. Specialist observations Harvard Medical School demonstrated that exercise improves memory, elevates mood, and strengthens the nervous system.
- Plan things for the next day. Research scientists say that this is very important. Scientists have found that the willingness and strong desire to do a lot of work during the day make us believe that this is possible. But the scope of tasks is not always feasible. And not fulfilling the planned, a person is upset and loses motivation. That’s why you need to plan things in the evening, setting realistic goals.
- Don’t dwell on failures. If for some reason today turned out to be an unproductive day, just get over it. Everyone has such days. Tomorrow you can catch up, the main thing is to believe in yourself and your success.