For many, the very thought of waking up and getting up at 5 in the morning is terrifying. But in fact, contrary to the beliefs of most "owls", waking up early can be good for mental activity, body and general well-being.
Domino writes about it. The publication collected the opinions of leading specialists in the field of sleep, OBOZ.UA reports, UAINFO.org informs.
According to Benjamin Smarr, professor of bioengineering and a member of Reverie's sleep advisory board, your body is hardwired to prefer certain sleep patterns. Everyone is born with a specific chronotype that determines your schedule and the amount of sleep you need. So if you've ever wondered why your partner only needs six hours of sleep to recover and you need much more, it could be because of your chronotype.
Simply changing the time on your alarm clock won't magically change your life overnight, especially if you're a born owl. But there is plenty of evidence that it can be beneficial.
Here's what you can expect if you wake up at 5 a.m.:
After one day of early rise
The first day of waking up early will not be particularly easy or pleasant.
"It may take a few days to feel good after waking up earlier in the morning because it takes time for your internal clock to adjust to the new sleep and wake times," explained Casey Nichols, MD, naturopathic medicine and sleep expert at RAVE Reviews.
"Owls" may find it difficult to go to bed earlier at first, so they may stay awake for as many hours as their bodies need. And everyone knows what happens when we don't get enough sleep.
"A quick nap is important to restore your memory and emotional energy for the day. If you cut it off too early, say at 5 a.m., you'll feel tired and cranky," Smarr noted.
Even if you get a good night's sleep, you may feel exhausted by the end of the day.
"At the end of the day, you may feel a little sluggish and physically tired. That's normal, try going to bed a few hours earlier," says Dr. David Groiner of NYC Surgical Associates.
After one week of early rising days
You may not be a true "early bird" in a week, but you'll be well on your way to becoming one. Simply put, this process takes time.
"After the first week, you'll gradually get used to waking up at 5 a.m. Your body and muscles will begin to follow the flow of your sleep cycle," Groiner explains.
Smarr adds that how quickly your body can adjust to the new waking time depends on your personal body clock. Waking up an hour or two earlier can be easy; however, a sudden change in sleep schedule may take longer. With that said, you may start to notice some changes in your mood and appetite.
As Casey Nichols says, waking up early can affect two of your body's natural hormones: cortisol and melatonin.
"Waking at sunrise is a natural process because sunlight, or the lack of it, affects melatonin production and the internal regulatory clock. This is one of the reasons why some people become depressed and sleep more during the winter months when daylight hours are shorter." - he explained.
Thus, waking up in the early hours of sunlight can improve your mood. It can also help regulate cortisol, which is known to control blood sugar, reduce inflammation, and support your metabolism.
After one month of early rise
"If you wake up at 5 a.m. for a month straight, you should start to see the benefits of an increase in your productivity," says Groiner.
Early risers are more proactive and can identify and deal with potential problems more quickly and efficiently. Such people are generally happier and have a more positive outlook on life
However, it is important that waking up early does not sacrifice sleep, scientists emphasize.
"You should always try to get at least seven hours of sleep. Anything less can negatively affect your health and productivity," says Groiner.
After six months of early rise
When you hit the six-month early-wake mark, you can officially call yourself an "early bird."
"Six months after starting this process, you will be able to look back and see a significant increase in the productivity of your daily schedule from the moment you started. This is also the time when the alarm clock at 5 a.m. will become your normal routine. Your body will start to wake up. no alarm at this time," says Groiner.
But if waking up early still feels like hard work, it might be time to switch back to a later wake-up time.
"After a few months, you're either going to recover and adapt, or you're going to be completely miserable. If your body can handle that, six months is way more than it needs," Groiner adds.
Therefore, if after six months of waking up early, you still feel tired and irritable, return to your usual routine. sleep schedule After all, long-term sleep deprivation is associated with diabetes, cardiovascular diseases, and even early mortality. Listen to your body and you will understand which sleep mode is best for you.
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