getting up is a very difficult thing. It’s not only hard to get up, but also easy to be late for work and listless all day, especially affecting your work. It takes courage to get up and go to work every day. I don’t want to work hard to get up, but I can’t find a natural way to wake up. Don’t worry, this will teach you several ways to get up and make you energetic all day.
Seven ways to get up:
1. Sunshine: if getting up early is an impossible task for you, let the sunshine help you. Because those full spectrum sunlight can regulate the concentration of serotonin and melatonin in the blood. When exposed to light, serotonin will speed up the body’s metabolism, feel sleepy early that night and get up early the next day.
2. Sound: have you found it easy to press the alarm clock that has been with you for many years, because the brain is used to ignoring familiar sounds. Therefore, you can prepare two or three alarm clocks to use in turn, or wake you up with music romantically, because the concert promotes the flow of oxygen and blood in the brain and makes the body want to move.
3. Fragrance: fragrance can also stimulate the brain, improve perceptual function, and drive away drowsiness and fatigue. So some people make coffee early in the morning and wake themselves up with the smell of coffee. If you plant vanilla plants on your balcony, you can also put water on the washstand, pick a piece of mint and soak it in water. Mint has the effect of promoting blood circulation, which is also beneficial to the skin.
4. Sweetness: I always feel dizzy when I get up early in the morning, because after one night’s digestion, there is no nutrition in the brain, and the energy source of the brain is glucose. At this time, it will be effective to immediately supplement sweet foods, such as bananas and apples.
5. Timing: you must have heard that it is very important to go to bed regularly every day. If you just can’t do it, try to get up regularly every day. In less than 6 weeks, the actual sleep rhythm will be consistent with your physiological rhythm. The law is very important to set the physiological clock. So don’t go back to sleep. This will make the physiological rhythm more chaotic. Once you open your eyes, don’t hesitate to get up. You have to keep this pattern even on weekends. If you stay up all night every weekend and sleep until noon the next day, you will immediately know the pain and get up again and again on Monday. So even if you stay up late on weekends, you still have to get up at a fixed time and take a nap at noon, but the fewer such things, the better.
6. Deep breathing: after getting up, deep breathing can make the body step out of a comfortable day. Inhale slowly, as if to the top of your head, and then spit out all the air. After stopping for two seconds, do it again, which can make your body full of fresh air in the morning, and it’s easy to be energetic all day.
7. Water: after bed together, go to find water to drink immediately, which will let the body know that the new day is about to begin. Moreover, human beings will sweat during sleep, about the amount of a glass of water. If they drink wine the night before, it will make their body like being in the desert. Therefore, drinking water first, and then entering the toilet to discharge the old waste materials will make their body very comfortable.
There are four taboos when getting up
1. Don’t urinate immediately after waking up
. If you drink too much water at night, or have frequent urination and urgent urination symptoms, you often wake up in the early morning. If you get up in a hurry to go to the toilet, you often feel dizzy. Professor Yang Li of the Chinese Academy of traditional Chinese medicine pointed out that during sleep, the human body’s metabolic level decreases, the heartbeat slows down, the blood pressure drops, and all physiological functions operate slowly. At this time, I suddenly go to the toilet, and the bladder is emptied rapidly, which is easy to induce hypotension, cause transient insufficient blood supply to the brain, and lead to micturition syncope. In the cold winter, the early morning is the time of sudden myocardial infarction and stroke & ldquo; Devil time & rdquo;, Middle aged and elderly people go to the toilet immediately after they wake up, which is also easy to induce cardiovascular and cerebrovascular diseases. Therefore, no matter how urgent the urine is, don’t get up and run to the toilet immediately, but get up slowly, sit by the bed for a few minutes, and then walk slowly to the toilet.
2. Don’t get up immediately after waking up
many people get up in a hurry when they wake up in the morning, but they feel dizzy & ldquo; Knock down & rdquo;. Professor Zhou Yingchun, chief physician of traditional Chinese Medicine Department of Nanfang Hospital of Southern Medical University, told the life times that after waking up, it takes a process for the human body to change from inhibition to excitement. If you get up immediately to dress and wash, your body does not adapt, and the blood flow is relatively slow. If you can’t deliver oxygen to the brain in time, you are prone to dizziness, dizziness and other discomfort. Middle-aged and elderly people are also prone to cardiovascular and cerebrovascular accidents. Zhou Yingchun suggested that don’t get up in a hurry after waking up. The elderly can first lie on their back in bed and do the following activities: first, rub their hands hot, dry clean their face several times, and then massage their temples, back of the head and neck successively for 20 times; Secondly, clench both hands and a half, gently beat the waist and back for 10 times, and then beat the outside of both large and small legs; Finally, pedal the center of your foot alternately with your heels, and then rub your feet against your palms to make the center of your foot feel warm.
3. Don’t work immediately after waking up
someone has a tight task and puts into intense work after waking up. But at this time, the blood supply to the brain is insufficient, which not only leads to low work efficiency, but also easy to fatigue. Zhou Yingchun suggested that no matter how busy you are at work, you’d better wake up and lie in bed and think about your plan for the day; Rest & rdquo; Your muscles and blood slowly & ldquo; Awake & rdquo;. Then get up slowly and stretch. You can also do a small stretching exercise in bed to relax your muscles, straighten your left leg, bend your right leg, open your arms horizontally, and turn your upper body rhythmically for 20 times; Then lie on your back, curl up, hold your knees with both hands, rest for a while, and then roll up and down slowly for 20 times.
4. Don’t eat immediately after waking up
after a night’s sleep, your stomach is still & ldquo; Half awake & rdquo; It takes more than ten minutes to half an hour to wake up. Moreover, the secretion of saliva and gastric juice in the morning is relatively small. If you eat immediately, especially some indigestible foods (such as meat), it is easy to lead to indigestion. Tan Guijun, director of the Nutrition Department of Tianjin First Central Hospital, suggested that it is best to drink a glass of water after getting up in the morning and eat after a period of time. This glass of water can not only supplement the water lost during sleep and increase the secretion of digestive juice, but also promote blood circulation and prevent cardiovascular accidents. It should be noted that this glass of water is preferably boiled water with the same room temperature. You can drink warm boiled water in winter. Fruit juice, coffee, milk, carbonated drinks, light salt water, etc. are not suitable. Also note that don’t drink too much in the morning. It’s more beneficial to your body to drink one mouthful at a time.
Sleep habits
everyone’s living environment, physical quality, personality or occupation are very different, so different sleep types are formed. Most of the formation of these types is gradually cultivated by living habits and work arrangements. As long as there is a breath left, it will not cause great problems. It is understandable that anyone can maintain sufficient spirit, work and life. However, if you are in a trance every day, there may be a problem with the type of sleep you choose. If we want to change the current sleep type, we can not do it overnight. We must make appropriate adjustments in order to improve the relevant problems.
go to bed early and get up early
stay in bed early in the evening and fall asleep at about 11:00. I wake up naturally at about 6 a.m. every day. This sleep cycle is usually regular. Sufficient sleep time is in a deep state, which can make the body rest completely.
go to bed late and get up early
go to bed late and get up early. Some people are used to going to bed at night, or because of work or entertainment, they go to bed late and their body is quite tired, so it is easier to fall asleep. Once they fall asleep, they will quickly enter the form of deep sleep, which can make the body rest completely.
go to bed early and get up late
go to bed early and get up late. The same thing is that they go to bed early, but the sleep quality is not very good. Although the body has been lying in bed, it is difficult to fall asleep, which is typical of shallow sleep and difficult to enter deep sleep. The time of deep sleep is short, and the sleep all night is shallow, so you can’t get enough relaxation and rest. Therefore, we need more sleep to supplement the lack of deep rest. Because of the long sleep time, I get up late.
go to bed late and get up late
go to bed late and get up late. Don’t go to bed until 2 or 3 a.m. during the day, at least get up after noon. Because the rest time is chaotic, the spirit is not good for a long time after getting up, the brain is vague, everything is not energetic, and the activity ability is also low. Most people in this sleep mode feel lack of sleep. They will feel confused in the morning, get better in the afternoon, and get better around dusk.