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Learn about the best ways to wake up in the morning according to science

Learn about the best ways to wake up in the morning according to science

Surely you know someone who only works after having a good cup of coffee, or wakes up in a bad mood. It's the famous phrase: “Good morning to whom?”, but have you ever wondered if there's a better way to wake up in the morning?

Science reveals a series of measures you can take to brighten your mornings, making your routine less stressful when you wake up. paying off!

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The best way to wake up in the morning

Prioritize your sleep!

Image: Pexels

If there's an old relationship that interferes with anyone's routine, it's the one that happens before they sleep and when they wake up. In an interview with National GeographicAndrew McHale, director of the Sleep, Chronobiology and Health Laboratory at Oregon Health & Science UniversityIn the United States, the best way to feel tired in the morning is to get enough sleep.

Another study was conducted by researchers at the University of California and published in a prestigious journal nature He showed that one of the main aspects needed to be active in the morning is sleep.

According to the study, when participants slept a little longer than usual and woke up later, they felt better in the morning. After all, sleep is responsible for helping get rid of a chemical called adenosine, which builds up in our bodies throughout the day and leaves us tired.

Therefore, since many people cannot sleep adequately at night, they do not get rid of this substance and feel more tired when they wake up. Therefore, the ideal solution is to keep your sleep schedule consistent, and get enough sleep so as not to conflict with your alarm clock in the morning.

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Avoid reversing light exposure

Shutterstock image

Experts say that exposure to sunlight in the morning is key to helping your body adapt and wake up healthier. The same situation occurs at night, when we need a dark environment to signal our brain and body that we are about to sleep.

But what's happening today is that people are increasingly exposed to device lights at night, before sleep, which makes it harder to send this to the brain. This is the so-called circadian cycle, which is supervised by the suprachiasmatic nucleus (SCN) (a network of neurons in the hypothalamus, one of the oldest areas of the brain).

Therefore, our SCN cells are sensitive to light, they are responsible for initiating the production of the hormone melatonin, which is a sleep regulator, and this happens exactly when the environment is dark.

So, if your brain is exposed to light, you will feel like sleeping later. Furthermore, in the morning, the more contact you have with daylight when you wake up, the faster your body and mind will understand that it is time to wake up, and this will help improve your mood. But be careful, for this to happen, it is necessary to take a set of measures.

Take care of your diet and your body

healthy food
Photo: ovchinnikova_ksenya / Shutterstock

To start, make healthy food choices throughout the day and before bed. Avoid excessive caffeine and alcohol. When you wake up, eat a breakfast rich in protein and healthy carbohydrates.

Experts warn of the importance of avoiding carbohydrates with a high glycemic index, because this will cause your energy to reach a very high peak and then decline quickly, unlike what happens with foods with a low glycemic index. After all, it makes that feeling and energy in the morning last longer.

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In an interview with National GeographicHelen Burgess, professor of psychiatry and co-director of the Sleep and Circadian Research Laboratory at the University of Michigan in the United States, recommends physical exercise as a great way to improve sleep.

Exercise improves the restful sleep we fall into periodically during the night, which may help you feel more rested when you wake up the next day, Burgess says.

In short, would you like to have a better morning? So invest in better nights, eating healthy and exercising!