Many people wake up every morning to loud alarms and a battle to get out of bed. Is there a way to wake up more refreshed and start the day on a positive note?

 

◇Sleeping in multiples of 90 minutes ▲6 hours ▲7.5 hours ▲9 hours, etc., can help you wake up feeling more refreshed. Sleep consists of alternating between deep sleep, called 'non-REM sleep,' and light sleep, called 'REM sleep.' A sleep cycle involves a period of non-REM sleep followed by a brief REM sleep phase. According to the Korean Society of Sleep Medicine, this cycle repeats approximately five times during sleep. The transition from non-REM to REM sleep takes about 90 minutes, and waking up near the end of a cycle makes you feel less tired and more refreshed upon waking.

◇Alarm only once, wake up at a consistent time

It is better to set the alarm only once and practice waking up immediately. Repeatedly turning off multiple alarms and falling back asleep increases sleep inertia (the inability to shake off drowsiness), which worsens fatigue. According to a study by Harvard Medical School, people who repeatedly turn off their alarms and fall back asleep secrete fatigue hormones, resulting in poor sleep quality and prolonged semi-consciousness. Once it becomes a habit, it can easily lead to chronic fatigue. Additionally, waking up at a consistent time regularly helps maintain the body's circadian rhythm.

 

◇Stretching and Waking Up When you open your eyes, it's better not to get up immediately, but to do a simple stretch while stretching your body. Waking up suddenly requires a large amount of energy for activity. At this time, stretching helps to smoothly circulate blood throughout the body, providing energy. It also loosens muscles and joints that have stiffened overnight, making the body feel refreshed. Lifting your limbs while lying down and gently shaking them also promotes blood circulation.

 

◇ If you have loosened your body with a stretch using a curtain or window opener, open the curtains and windows to let in the outside light. Bright light suppresses the secretion of melatonin, the hormone that induces sleep, and promotes the secretion of adrenaline, which awakens you. As a result, you wake up easily and become mentally clear. Additionally, opening the window allows fresh air to enter the room, which also benefits respiratory health.

 

◇ Drinking a glass of water on an empty stomach It is also recommended to drink a glass of water immediately after waking up on an empty stomach. This helps to facilitate metabolism and eliminate waste products, aiding blood circulation. It also replenishes the moisture lost during sleep. Additionally, drinking water upon waking stimulates the digestive organs to start moving. The intestines need sufficient hydration to function smoothly, and drinking water before breakfast improves digestion and makes the stomach feel more comfortable. In particular, it promotes active bowel movements, helping to relieve constipation. However, since bacteria tend to accumulate in the mouth during sleep, it is advisable to rinse the mouth once before drinking water.

 

 

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Don't hesitate or hesitate, no matter what.

While doing some stretching

You need to wake up.

Habits are important, right? Haha

 

Brush your teeth every day and start with a glass of water on an empty stomach.