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

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

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?

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.

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