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How does early waking up affect our body? Scientists' opinion
There is an opinion that waking up early at 4-5 in the morning gives a person incredible productivity, because the day starts much earlier, and the body finds harmony with the so-called circadian rhythms - the internal rhythms of the body. This routine is especially good for those who literally lack 24 hours a day. But there are two big questions: how do we get used to getting up early and how do they affect our health?
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How does circadian rhythms or biological clock work?
When we sleep, the body recovers, gets rid of toxins, and this helps us to function properly upon waking. According to scientific studies, after 17-19 hours without sleep, mental capacity decreases so much that the brain begins to work in much the same way as if we had a light drink.
The optimal number of hours of sleep for each person is different due to different biorhythms. Our internal clock is the suprachiasmatic nuclei in the brain. They receive information about whether it is light or dark, morning or evening. And, depending on the time of day, they increase the activity of other areas of the brain or slow it down. Another organ that controls biorhythms is the pineal gland, or pineal gland. It is an endocrine gland that produces the hormone melatonin, which balances our internal clocks.
The length of the daily cycle is different for everyone. There are those who are ready to rush into battle from the early morning (larks), while others prefer to join the work rhythm later (owls). Most often this is at the genetic level, but there are cases when biorhythms are adjusted to one of the family members or are changed under the influence of hormones. That is why adolescents during puberty are most often owls.
It is up to you to decide when to wake up and fall asleep, focusing on your internal rhythms. But the number of hours required for healthy sleep depends on the age and characteristics of the body. According to research by the American organization National Sleep Foundation, 7-9 hours are usually enough for people aged 18 to 64.
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How to learn to wake up early? 10 simple tips
If you are an owl and usually fall asleep in the middle of the night, then it is better not to force your body, but simply restructure your daily routine to make it more productive. Getting up early isn't for everyone, and that's okay. You shouldn't attack the internal clock to the detriment of yourself. But if you are still determined to change your life, then we have severalHere are some tips to help you adjust your regimen without harming your body.
Rule number one. Don't try to rebuild your body in a night or two. Those who have already gone through this advise: take the period between when you usually wake up (conventionally - 10 am) and the early time you need (let it be 4:30). Calculate the difference in minutes and divide by ten (330 minutes / 10 = 33 minutes). And when you start the alarm, subtract this number from the wake-up time each time. In our case, on the first day the call will be at 10:00, the next at 9:27, and then at 8:54, and so on until you reach 4:30. The change in biorhythms should be gradual - this is the most important.
Rule two. Sleep as much as you need in order to feel slept. And go to bed eight hours before waking up - let the body calmly prepare for sleep.
Rule Three . Take a hot shower before bed. This will help you to relax.
Rule Four. Think about what prevents you from going to bed and waking up earlier, and try to remove these obstacles. The main thing is to decide everything before the time in which you plan to go to bed.
Rule five. Monitor your physical condition. This will help you both fall asleep and wake up normally. Eat right, exercise, and be as nervous as possible. And remember that the last meal should ideally take place three hours before bedtime, and it is better to postpone physical activity in the morning or afternoon.
Rule six. Air the room before bedtime. It is easiest to fall asleep at a temperature of 17-18 degrees, but wake up at 22 degrees.
Rule Seven. Do not drink anything that contains caffeine eight hours before bedtime. It is difficult, we understand, but it will be easier to rebuild biorhythms.
Rule Eight. No more 10 minutes more: get up as soon as the alarm goes off. Firstly, in this short time you will not get enough sleep, and secondly, you can fall asleep again for a long time. And in the end, you will still wake up tired.
Rule Nine. It is very important that when you wake up in the room was light, because light affects biorhythms.
Rule Ten. If you can't sleep - get up, do something. Return to bed when you're ready.
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Waking up early: is it good or bad for the body?
JapaneseSome scientists believe that early rise is bad for the work of the heart. And scientists from the University of Alabama and the Institute of Clinical Psychology at the University of Munich are confident that an attempt to shift the body's internal clock will lead to a decrease in efficiency and health problems, including obesity.
At the same time, most scientists, on the contrary, they tend to believe that a properly built daily routine from waking up to going to bed will only be beneficial. After all, what matters is not what time you get up, but the quality of your sleep.