We have heard many people (or maybe you have said this yourself?) say that they are not morning people and therefore you should be gentle with them in the morning.(and above all don’t wake them up too early , otherwise they will be completely ineffective and distracted, to put it very politely).
But what if this idea “is in the morning” or, on the contrary, is not the only received idea? A belief that has no real physiological basis? You might not suspect it, but if we believe in the principles of chronobiology, we might even be tempted to think the opposite.
Find out now why you are, in fact, a morning person, even if you always believe the opposite, and how to have more energy to turn your mornings into beautiful productive moments, in one good mood, far from waking up. a foggy brain and an awful time opening your eyes or concentrating.
The natural rhythm dictated by the internal clock
What you need to understand is that although we are all different and we all have our own habits, especially regarding our rhythm of life and our schedules, the circadian cycle is the same for everyone, and we feel better physically and mentally . -be (and we’ll be healthier) if we stick to it. Chronobiology precisely explains in detail our biological rhythms, which are determined over a period of 24 hours, with an alternation between wakefulness and sleep. According to different times of the day, our body produces certain hormones or changes in body temperature to signal us that it is time to wake up, eat, move or sleep.
These internal clocks are genetically programmed, we cannot change them. We can resist them by “forcing” the process, for example by partying all night, by getting up before dawn or by working at night, but this is never without consequences and it provokes usually more insomnia, digestive disorder. , severe morale decline, general overweight and often severe fatigue.
Although there are clear differences between each person, with short or long sleepers, early risers and late risers, the basics always remain the same and it will be good to remember what our true ones are. need. reframe” yourself correctly and better respect your body’s natural needs.
That’s why we suggest that you quickly check what is happening in our body every moment of the day:
7 TO 8: WAKE UP
If you have the impression that you are not a morning person, it may be because we do not say enough, but waking up is always a deep stress for the body. From a fast of several hours and a period of total rest to a phase of sudden awakening where the heart rate races, the tension rises, and we need to understand in our brain that it is time which is released, causing melatonin to decrease. and cortisol spikes when our eyes see light. These two hormones are there to motivate us, and ghrelin, it stimulates the appetite after a long fast.
So awakening is always a stage that can be quite difficult (even painful for some) to go through. You can open the window as soon as possible to let your senses be awakened by the sunlight and fresh air in the morning, stretch your bed to wake up slowly, go to the shower to slowly go outside or drink a tall glass of water by keeping a water bottle near your bed to help fuel your body. The awakening will be slower and more intense.
9 to 11 am: THE maximum energy of the day
This is the best time of day to plan tasks that require intense concentration or plan a training session, as your brain and physical capacity will be at their best. Avoid long breaks, periods of rest or drinking too much coffee during this time so as not to disturb this peak of vitality and enjoy it, because this is the time of day when you will be most productive!
11 am to 1 pm: the pace slows down
Neurons run out of steam, ghrelin triggers hunger and performance slows down. It’s time to slow down and grab a snack when lunch is a long way off or eat a balanced lunch to recharge the batteries.
1 to 3 pm: NAP time
Of course, unless we can telecommute, not all of us have the opportunity to sleep when we want to. After lunch and at this time of the day, cortisol levels suddenly drop, making us want to nose dive. If you can, take a micro nap, if only for 10 to 15 minutes, and if you don’t have this possibility, avoid yourself from tasks that require less concentration while waiting for the return of the adrenaline peak.
3 to 5 pm: THE energy boost
If you have passed the post-lunch stage, it has won: the adrenaline peak is at its highest and increases the activity of neurons and the body, so you can focus on training sessions. term memory.
5 to 8 pm: The explosion of feelings
At this time of the day you can fully enjoy a piece of chocolate, a good meal, music you love or an aperitif with friends. And the expression “5 to 7” is certainly not a legend: at the end of the day, body temperature rises, as well as male hormones and serotonin, which make us more sensitive to emotions, which promote the romantic relationships and help us connect better. with our feelings.
FROM 10 PM: the sleep phase
Avoid eating after 10 pm because digestion is not good after this time, or going to bed too late, because you risk disrupting your sleep rhythm. From 10 pm, the humidity of the eye decreases, the eyelids and melatonin rise to sleep, as long as its secretion is not interrupted by bright lights and blue light coming from the screens. ! We also avoid all anxiety-provoking discussions or discussions that require too much thinking, so as not to stimulate wakefulness rather than rest.
2 TO 4 AM: THE BODY IS IDLING
The body needs a long period of sleep to regenerate and rest. If one is constantly awake after 2 in the morning, like for example at a party or when on vacation, the brain is completely foggy, it is difficult to think, there is a lot of difficulty in concentrating, the body temperature is low and the organs works in slow motion. If you have to cross the road, plan to rest and remember that during this time, your vigilance is greatly reduced and your view of distances is distorted. If you stay up late, try to go to bed as early as possible, without hanging, otherwise, waking up will be more difficult!
Discover today the way to know for more efficient, smoother and more fulfilling days.
Also read:
♥ Why sleep makes you fat
♥ 5 tips to start each day with peace
♥ The thing to do with your smartphone to have more time and more energy