Some people find it easier to get up at the crack of dawn, others find midday a ridiculously early hour. Nevertheless, everyone has to wake up at 6 or 7am from time to time, regardless of their biorhythm. To help sleepwalkers, somnologists have some tips to get out of bed on the right foot.
It’s never a good morning. It seems that memes with this thesis abound on social media. But can it be? Doctors say that if you follow a few simple rules, you can fall into a deep sleep very quickly, which will allow the body to rest properly for 7-8 hours, and not suffer in the early hours of the morning. We tell you what you need to do.
1. FALLING ASLEEP IN THE RIGHT POSITION
Rehabilitation therapist Sergei Agapkin on the air program “About the most important” notes that the best way to fall asleep on your side – in the so-called embryo position. It is best to keep your knees half-bent, with your hands under your head. “According to research, this is the most optimal posture,” says Agapkin.
The otorhinolaryngologist and somnologist Anastasia Shabalina adds: sleeping on your back is also acceptable. But only if you do not suffer from apnoea – the cessation of pulmonary ventilation during sleep for more than 10 seconds.
2. BUY A LIGHT ALARM CLOCK
This is a great tip for people living in most parts of Russia who suffer from very short daylight hours during winter. Have you ever noticed that in summer, when it gets light early, it’s easy to wake up even at 6am? Try adjusting your appliance so that it starts emitting a soft light 15 to 20 minutes before you wake up, which will gradually release your body from the embrace of Morpheus. Agree, it’s much nicer than waking up to a loud alarm clock and squinting from the blue screen.
By the way, scientists from the University of Notre Dame found out not so long ago that setting the alarm clock on repeat is very harmful. As a result of the stress and anxiety you feel during your slack periods, you could face diabetes and heart disease in the future.
3. EAT DINNER THREE TO FOUR HOURS IN ADVANCE
If you plan to go to sleep at 11pm, eat at 7pm, but don’t gorge yourself to death. Let the last meal be lighter than breakfast and lunch. You can use the plate rule for control – 1/2 fill with vegetables, fresh or boiled, 1/4 with meat or fish, 1/4 with complex carbohydrates like cereals or pasta. The gastrointestinal tract will calmly digest a light dinner, and by 6-7 a.m. it will require a new portion of food. As a result, our hormonal system gives us a signal: it is time to wake up!
Nephrologist and candidate of medical sciences Ekaterina Korseva advises to make your dinner in such a way as to avoid bloating, fermentation or negative impact on stools – a proper meal will only contribute to a sound and healthy sleep without sudden trips to the toilet.