That getting enough sleep is important is known even by owls (which, by the way, sleep around 17 hours a day). That this is not enough to get out of bed with enthusiasm and good spirits can be confirmed by the thousands of people who live with a grun matutino (universal neutral masculine here) or those who suffer in their own skin a long sleep Inertia, that period that sometimes becomes eternal between the alarm clock going off and our brain starting to work as it should. “When we we wake up in the morning, in a margin of 10 to 15 minutes we should meet restedawake with energy and desire to do things”, explainsNuria Roure,dream psychologist who has just published ‘finally sleep’ (Vergara), where he proposes a ‘definitive method for a good rest’. If not, then something is wrong.

If when we get up we do not feel energetic or we wake up tired or with desire to continue sleeping, the expert explains to Yo Dona, that is “a sign that our sueo The is not sufficient The it is not repairable. Because we must not forget that one thing is amount of sleep and another, the quality of that dream That means that Sleep eight hours does not ensure that we have a good rest, we must ensure that these are also quality”.

THE IMPORTANCE OF WELL AWAKENING

One of the important elements that determine that a dream is of quality (apart from the usual ones that it does not have interruptions, that it is comfortable, that the environment is adequate…) is the moment we wake up, or, what amounts to the same thing, in what phase of sleep does the alarm clock start screaming.

“Wake up from a phase of deep sleep costs more. It also takes us longer to get to proper alertness, and we’ll probably feel hungover or light-headed. Getting up in deep sleep tells us that we still have hours of sleep, that is, those that take us to the phases of sleep. sue REM Y Phase 2, which are very important for repair our Cognitive abilities, as the concentration, the attention and the memory. The last two hours of the night are also important to develop creativity, make decisions or generate new points of view”.

but even wake up in the middle of a REM cycle or doing it at the end provide very different experiences. We are ‘designed’ to wake up at the end of sleep cycles, not in the middle of them. So when we wake up in the middle of a REM cycle we feel more stunned, more ‘asleep’ than if we do it last, which is the natural way of doing it, which guarantees a better transition between sleep and wakefulness, according to experts.

To prevent sleep from cutting when it shouldn’t, there are apps like Sleepzy The Sleep Cycle-Seep Tracker, that analyze your sleep, based on the sound of your breathing, and wake you up when they detect that your brain is at the right time, of course, always around the time you need to wake up (they probably do, for example, in the middle of the night). hour earlier than you would set the alarm clock). Although, explains Roure, there is an even better alarm clock. “Studies show the best alarm clock is the natural one, which is the one that is activated with the input of Sun light in our brain. This way of waking up is difficult in winter, when the sunlight appears many times after we get up, so the devices that recreate that situation are usually the most recommended [se refiere a los despertadores amanecer, como por ejemplo el Philips HF3500/01, con 10 intensidades de luz].

WAKE UP TO A NUCLEAR ALARM DOESN’T HELP

Another ‘detail’ that is not at all is the alarum. The ones that are terrifying (such as siren, or bugle, or doorbell…) may wake you up, but it is materially impossible for scaring yourself out of sleep to put you in a good mood. “It’s always nicer a sound go from least intensity to ms, and those of the nature, but that goes to the taste of each person”, says the expert. Of course, she warns us: “The sounds US evoke memories and the memories, emotions. Many times the sound determines the emotion with which we wake up”. Well, that, a nuclear alarm sound that is said in a good mood is not going to put you.

other custom counterproductive is to have activated the function of the alarm clock to sound 10 minutes (or whatever) after the first ring. Roure has it very clear: “Never put the botn snooze Why? Well, because those extra fifteen minutes in which you will probably fall asleep again will pay you more if they are linked to the night’s sleep than if you add them separately.

As you near the end of your sleep period, your brain is likely to deal with the end of your last REM phase. You press the button snooze and the next thing your brain will do, after a few seconds, is go back into a new REM cycle. Now, when the alarm goes off minutes later, you’ll be in the middle, not the end, of that cycle, and you’ll wake up in a daze and so you will stay for a long time.

Conclusion: getting up at the first ‘bug’ is always better.

THE MORNING ROUTINE, KEY

Voucher. We are already up. It’s time to shower, get dressed, have breakfast, take the dog out… and go to work. What weight does maintaining a routine have on our vital tone from the time we get up until we go to work? For Roura, it is clear that the first minutes after waking up they are not for looking at the mobile or answering emails. “First thing in the morning is when our cortisol it is higher, so there is no need to perform activities that can increase it. In the first minutes of the day we are still not able to answer messages, emails, etc. Our brain, still half awake, can play tricks on us. It will always be better to start the day no devices and dedicate those moments to ourselves: to do meditation, some of physical exercise, a Good breakfast…“.

In fact, there are not a few who prefer to leave responsibilities such as choice of clothes that they are going to put, for example, to the brain from the night before, and thus not only save time in the morning, but also stress to the brain. (Because yes, some of us get stressed with such idiotic things).

PHYSICAL EXERCISE SO NO

As for physical exercise, there is no universal law. It depends on each one and their ritmo circadiano. “When I talk about physical exercise I have three principles: 1. It has to be done when you can, but you have to do it. yes or yes Carry out physical exercise on a regular basis is correlated with sleeping more in deep sleep in the evening. 2. Whenever possible, it should be done. outdoor. It helps us to synchronize our circadian rhythms. Y 3. If possible, it is recommended to do it at first thing in the morning or about the five in the afternoon (if it is strength exercise). But it is true that working hours do not always allow it. In any case, the sofa does not win the battle against physical activity,” says the expert.

GET UP AN HOUR EARLIER TO BE BETTER

Another factor that necessarily influences our morning mood is whether we start the day in a hurry Or on the contrary, we do things -from personal hygiene to breakfast- with Calm down. It is worth setting the alarm clock 10 minutes earlier if that way we are going to be able to sit down quietly to have breakfast. During that time, Roure suggests, “as little by little. Do it quietly, paying close attention and savoring the food. Studies show that this way we last longer feeling of satiety You can do your meditation routine, physical exercise and prepare our daytime activities more carefully. Getting up an hour earlier can help us start the day with better emotional balance.


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