【RSquidF】 「Hey, Sleepyhead」 【TTB-R2】
At 6 am, we're lucky if we have the energy to reach for a. Mornings may be rough for some of us, but hold off on sleeping in:to waking up with the sun. (And we have some tips to make it easier, too!). (Check It: )
Snooze and Lose — The Need-to-Know
The old “I’m just too tired” complaint may be more than a sorry excuse for waking up late. Research suggeststhere are biological differences between early larks, who wake up at the same time every morning and feel most active around 9 am, and night owls, who once the sun goes downChronotype influences diurnal variations in the excitability of the human motor cortex and the ability to generate torque during a maximum voluntary contraction. Tamm, A.S., Lagerquist, O., Ley, A.L., et al. Human Neurophysiology Laboratory, Faculty of Physical Education and Recreation, Centre for Neuroscience, University of Alberta, Edmonton, AB, Canada. Journal of Biological Rhythms, 2009 Jun;24(3):211-24.. One survey found fall into the morning category, saying they’re at their “personal best” from 5 am to 12 pm. And it may get easier to greet the day at dawn as we get older, thanks to body clock changes as we ageAge-related decline in circadian output. Nakamura, T.J., Nakamura, W., Yamazaki, S., Kudo, T., Cutler, T., Colwell, C.S., Block, G.D. Department of Psychiatry and Biobehavioral Sciences, University of California, Los Angeles, California. Journal of Neuroscience 2011; 31(28): 10201-5.. It turns out the early bird may getmorethan the worm. from college students,those who wake up earlier feel more than those who rise later. have found morning larks tend to be harder working and conscientious than night owls. (Still, it’s not clear whether waking up early actually makes someone more productive or optimistic.) And perhaps the secret to a 4.0 isn’tonlyhitting the books: Another study of university undergraduates found those who said they function better in the morning received higher grades than those who preferred the eveningCircadian phase preference in college students: relationships with psychological functioning and academics. Taylor, D.J. Clay, K.C., Bramoweth, A.D., et al. Department of Psychology, University of North Texas, P.O. Box 311280, Denton, TX. Chronobiology International, 2011 Jul;28(6):541-7. morning risers are more likely to get to class on time or to forgo late-night partying. Researchers also suggest during sleep, so getting to bed earlier in preparation for a morning alarm could help those exam notes soak in. Being a morning person may actually be good for our health, too. When adults about their sleep habits, they foundpeople who stay under the covers on the weekdays until 9 am are more likely to be stressed, overweight, and depressed than those who get up at 7 am. Another study found teenagers who went to bed and woke up late were less inclined to hit the gym and more likely to be overweight than those who went to bed and woke up earlySleep duration or bedtime?Exploring the relationship between sleep habits and weight status and activity patterns. Olds, T.S., Maher, C.A., Matricciani, L. Health and Use of Time (HUT) Group, Sansom Institute for Health Research, University of South Australia, Adelaide, South Australia. Sleep, 2011 Oct 1;34(10):1299-307.. Talk about waking up on thewrongside of the bed. (Again, remember it’s not clear that waking up earlycausesstress, depression, or weight gain.)
Good Day Sunshine — Your Action Plan
But night owls aren’t totally out of luck. One study foundevening lovers are more productive than morning people are at nightHomeostatic sleep pressure and responses to sustained attention in the suprachiasmatic area. Schmidt, C., Collette, F., Leclercg, Y., et al. Cyclotron Research Centre, University of Liège, 4000 Liège, Belgium. Science, 2009 Apr 24;324(5926):516-9.. Still, being a morning person may be for most people’s work schedules and routines, since the workday typically and the office is (usually!) not open at midnight. Regardless of the situation, thereareways to and happily greet the day:
- Stay consistent.Try to set the alarm clock for the every morning —includingweekends. A constant wakeup call may make it progressively easier to jump out of bed.
- Start slowly.Pick a new wakeup time and gradually work towards it. Want to wake up at 7 am but stuck at 8 am? Start by setting the clock for 7:45, and move down in 15-minute increments until that new time goal is reached.
- Skip the snooze.Disrupting sleep an hour or so before actually getting out of bed may , which helps stimulate brain regions . Don’t want to mess withthat(or bug a roommate with multiple alarms!). Set one alarm for when it’s time to rise — andmaybeanother a few minutes later in case you snooze through!
- Set some happy sounds.Skip the beeps and blares and set an alarm tone to something soothing or fun. Need an idea? .
- Eat breakfast.Sleepiness doesn’t disappear just from drinking a . Having enough time for some green eggs and ham (or maybe just a ) will also , not to mention it’ll , too.
- Treat yo’self.Have a reward waiting in the a.m. to motivate climbing out of the covers. Dive into some freshly baked , or slide into a warm bath instead of taking a quick shower.
- J.F.D.I.Sometimes we need to bite the bullet and “.” that when we feel groggy, so don’t let a little drowsiness interrupt seizing the day!
Need a bigger push? Check out our super comprehensive (and fun!) guide!
Video: 【CollaBR】 GUMI - Hey, Sleepyhead (Português - Brasil)
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