How to wake up refreshed and active?

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Mod­ern man, in pur­suit of the ben­e­fits of civ­i­liza­tion, wants to do more, and he often “takes away” the hours assigned to him from a night’s rest. Eight or nine hours of sleep has already become expen­sive, so more and more peo­ple are look­ing for ways to cheer up after a lack of sleep. Many of them are noth­ing more than myths. The head of the sleep lab­o­ra­to­ry of the cen­tral clin­i­cal hos­pi­tal of the Admin­is­tra­tion of the Pres­i­dent of the Russ­ian Fed­er­a­tion Kalinkin Alexan­der Leonidovich under­took to debunk them.

A cup of coffee, a short nap and you’re back in the ranks

A cup of coffee, a short nap and you're back in the ranks

This advice is a real know-how that has made a splash among those who have trou­ble wak­ing up. It con­sists in drink­ing a cup of cof­fee imme­di­ate­ly after wak­ing up and going back to bed, set­ting the alarm for 20 min­utes. Alleged­ly, it is pre­cise­ly this peri­od of time that caf­feine needs to acti­vate its activ­i­ty, and after the phase of REM sleep, for which 20 min­utes are allot­ted, you will feel a surge of strength and good spir­its. Alexan­der Kalinkin refutes this claim on the sim­ple grounds that REM sleep takes 60 to 90 min­utes to begin. And neu­rol­o­gist Olga Skryp­nik claims that cof­fee is absorbed by the blood much faster and will inter­fere with prop­er rest. In addi­tion, the drink increas­es the load on the heart mus­cle and increas­es blood flow in the kid­neys, so you should not drink it often.

Sleep after a hearty meal

Anoth­er myth? But no, it’s a fact. Those who allow them­selves a lit­tle nap in the after­noon are doing the right thing, because this leads to an increase in tone and sub­se­quent pro­duc­tiv­i­ty. Franz Hol­berg, who is called the father of Amer­i­can chrono­bi­ol­o­gy, con­duct­ed var­i­ous stud­ies on this top­ic for many years and found out that the time for sleep for us comes twice a day — in the mid­dle of the night and in the mid­dle of the day. This fea­ture of the func­tion­ing of the human body is due to var­i­ous fac­tors — the pro­duc­tion of hor­mones that affect cir­ca­di­an activ­i­ty, changes in body tem­per­a­ture and oth­er bio­chem­i­cal process­es.

How­ev­er, accord­ing to Kalinkin, the dai­ly need for day­time rest is not the norm. It may indi­cate chron­ic sleep depri­va­tion, dis­tur­bances in night rest, and in this case, steps must be tak­en to restore it.

Bright light after sleep

The human body is high­ly sus­cep­ti­ble to the change of day and night and “knows” to go to bed after dark. This is the ide­al time for sleep, because in the absence of light in the body, the pro­duc­tion of the hor­mone mela­tonin, which is respon­si­ble for falling asleep as soon as pos­si­ble, starts. In the evening, its lev­el begins to rise, and with the advent of the morn­ing it sharply declines. There­fore, it is not sur­pris­ing that in gloomy rainy weath­er drowsi­ness piles up on us, and res­i­dents of the north­ern lat­i­tudes often suf­fer from sea­son­al depres­sion asso­ci­at­ed with sleep dis­tur­bance. There­fore, every­one who wants to wake up as soon as pos­si­ble should open the cur­tains in the room or turn on the light imme­di­ate­ly after sleep.

Uncomfortable position — a hindrance to sleep

Anoth­er pop­u­lar method of wak­ing up soon­er is relat­ed to the adop­tion of an uncom­fort­able posi­tion. On the Inter­net, you can find advice to sit on a hard chair, lean against a wall, or take an intri­cate gym­nas­tic pose, but all this, accord­ing to Alexan­der Kalinkin, will do lit­tle to cheer you up. He says that in som­nol­o­gy there is such a thing as sleep pres­sure. With chron­ic lack of sleep or a long absence of prop­er rest, a per­son can fall asleep in the most inap­pro­pri­ate posi­tion, which can often be observed in every­day life. There­fore, this method is noth­ing but a myth.

You can delay the onset of bedtime if you eat less

This method has a direct rela­tion­ship with the above rec­om­men­da­tion to sleep after din­ner. But you’ll be tempt­ed to do it even more often if you eat hearty, high-calo­rie foods, much less overeat. A busy diges­tive tract will force the body to spend all its ener­gy on digest­ing food rather than doing oth­er dai­ly activ­i­ties, which will lead to fatigue and, as a result, drowsi­ness. There­fore, you should not have a heavy break­fast imme­di­ate­ly after sleep, and dur­ing the day try to eat more often, but lit­tle by lit­tle and drink more flu­ids if you want to have more time.

Influence biologically active points — give yourself a massage

Influence biologically active points - give yourself a massage

This is also not a myth, but a fact, which is con­firmed by the spe­cial­ist of the clin­ic of ori­en­tal med­i­cine Choi Yong Jun. Accord­ing to him, stim­u­lat­ing acupunc­ture points acti­vates the move­ment of ener­gy in the body, accel­er­ates the flow of blood and flu­id, elim­i­nates mus­cle spasms and pro­motes enlight­en­ment of the mind and awak­en­ing. There­fore, imme­di­ate­ly after the end of sleep, it is rec­om­mend­ed to do your­self a light self-mas­sage, which con­sists in:

    active rubbing of the ears and nose;
    high-quality study of the temple area;
    vigorous rubbing of the palms and feet;
    performing pressure in the area of ​​​​the inner border of the clavicle — the location of the biologically active point of the lungs and heart;
    stimulating a point called “bai-hui”, which is located on the crown.

Intimacy is the best start to the day according to sexologists

Not every­one likes to dri­ve away sleep in this way, but in vain, says Ele­na Belo­va, a sex­ol­o­gist. When mak­ing love, the pro­duc­tion of hor­mones of joy and hap­pi­ness, oxy­tocin and sero­tonin, increas­es, which affects the body more than any alarm clock. Inti­ma­cy in the morn­ing pro­vides a pow­er­ful boost of ener­gy and gives vig­or, improves mood. There­fore, it is worth wel­com­ing the attempts of the sec­ond half to reduce sleep time in this way and help you not only wake up faster, but also do it in a great mood.

ai generated, drink, alcohol
ai generated, drink, alcohol
drink, cocktail, glass

Smart gadgets to guard your good morning

Demand cre­ates sup­ply, and if ear­li­er we could only inter­rupt the alarm clock set for one spe­cif­ic time, today numer­ous devices and appli­ca­tions come to our aid. They are able to cal­cu­late the onset and change of all phas­es of sleep and thus deter­mine the time when we are most ready to wake up. How­ev­er, don’t rely heav­i­ly on all these new­fan­gled gad­gets. Only the cal­cu­la­tion prin­ci­ple under­ly­ing the def­i­n­i­tion of sleep phas­es will not give the whole pic­ture, since this requires a lot of oth­er mea­sure­ments. It is unlike­ly that some­one wants to hang their body with sen­sors before a night’s rest, so this method will fail.

By Yraa

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