"The early bird eats the worm", "The early bird catches the worm feeds", there are many sayings that the one who gets up early to be sure to be rewarded for it. But Japanese researchers have conducted several studies and confidently say: the early rises may cause irreparable damage to health, especially if you go late and suffer permanent sleep deficit.
Specialists conducted a survey of about 33 thousand. people aged 22 to 90 years. It turned out that those who in the habit of getting up very early (at 6 o'clock in the morning and before) have serious problems with the cardiovascular system. But there is no occasion for fun and those who like to lie in bed longer and spends in his sleep 10 or more hours. They also run the risk of suffering from a stroke or heart attack, as well as those who regularly do not get enough sleep.
How to be? Observe a middle ground, scientists say. The optimal time to wake up, in their opinion, not earlier than 6.30 am, while the rate of sleep for an adult is 7-8 hours.
Scientists also point out that the damage is not very early, and the stress of forced awakenings. If you wake up on their own in 5-6 o'clock in the morning, at the same time have a habit of early put to bed and wake up bright and cheerful, the above does not apply to you. But the people who identify themselves as "owls" have a tough time. Early rises to "break" their biorhythms and lead to stress, irritation and even depression.
To minimize the harmful effects of earlier rises stick to simple rules.
1. Put the alarm clock on a pleasant melody, but not deafening clang. Do not jump immediately after it rang, but do not rearrange the alarm for 10 minutes to this time a little more to take a nap. Stretch in bed, or just quietly lie down for 5-10 minutes with your eyes open.
2. Open the curtains and let in the morning light into the room, he helps produce melatonin - a hormone regulator of circadian rhythms, which will help you wake up faster.
3. Put in the evening on the table a glass of boiled water and drink it without getting out of bed. This will help start the process of digestion.
4. Also, the establishment of these processes contributes to exercise "vacuum", which can be done after you wake up. For this lying in bed, stomach inhale air and then exhale maximally and retract the stomach under the ribs. Hold breath count to 10. Repeat this exercise 5 times.
5. Wake up and "run" the body will also help douches and easy self-massage.
6. And do not forget to have breakfast. If in the morning, "a piece in the throat does not climb," prepare yourself easy smoothies with seasonal or frozen berries, fruit, yogurt, cottage cheese, any seed (for example, flax or chia) or bran. Enjoy your awakening and easy fruitful day!
