Every morning, I battle the alarm clock… Is there a way to wake up refreshed?

Many people wake up every morning feeling like they're fighting a war against a noisy alarm. Is there a way to wake up more refreshed, ready for a good start to the day?

 

◇90-minute multiples of sleep ▲If you sleep for multiples of 90 minutes, such as 6 hours, 7.5 hours, or 9 hours, you can wake up feeling more refreshed. Sleep alternates between deep 'non-REM sleep' and light 'REM sleep'. A sleep cycle is a series of sustained non-REM sleep followed by brief REM sleep. According to the Korean Sleep Research Society, this cycle repeats about 5 times while you sleep. The sleep cycle from non-REM sleep to REM sleep takes about 90 minutes. If you wake up near the end of the sleep cycle, it is relatively less tiring and you feel more refreshed after waking up.

◇Alarm only sounds once, wakes up at a set time

It's best to set your alarm only once and practice waking up immediately. Repeatedly setting multiple alarms, snoozing them, and then falling asleep can increase sleep inertia (the inability to wake up from a sleepy state), which can lead to increased fatigue. In fact, a Harvard Medical School study found that people who repeatedly snooze their alarms and fall back asleep secrete fatigue hormones, resulting in poor sleep quality and prolonged periods of half-asleep. This habit can easily lead to chronic fatigue. Furthermore, waking up regularly at a consistent time helps maintain a consistent circadian rhythm.

 

◇ Stretching When you open your eyes, it's best to do some light stretching before getting up. Waking up immediately requires a lot of energy to get going. Stretching helps to boost blood flow throughout the body, providing energy. It also loosens up muscles and joints that have stiffened overnight, leaving you feeling refreshed. Elevating your arms and legs while lying down and gently shaking them also promotes circulation.

 

◇Open curtains and windows After stretching, open the curtains and windows to let in some light. Bright light suppresses the secretion of melatonin, the sleep-inducing hormone, and stimulates the release of adrenaline, the wake-up hormone. This helps you wake up more easily and feel more alert. Opening the windows also allows fresh air into the room, which is beneficial for respiratory health.

 

◇Drink a glass of water on an empty stomach It's also recommended to drink a glass of water on an empty stomach immediately after waking. This helps boost metabolism, expel waste, and improve blood circulation. It also replenishes the fluids lost while sleeping. Drinking water upon waking also stimulates the digestive system, kick-starting its activity. The intestines need sufficient fluids to function properly, so drinking water before breakfast improves digestion and improves digestion. It also stimulates colonic activity, helping relieve constipation. However, because bacteria build up in the mouth while you sleep, it's best to rinse your mouth before drinking water.

 

 

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Don't hesitate and do it unconditionally

Even if it's just stretching

I guess I have to get up

Haha, habits are important.

 

I brush my teeth every day and drink a glass of water on an empty stomach.