“Everyone’s ‘clock’ is set a little differently“, he claimed Leisha Cuddihy, assistant professor of psychiatry at Comprehensive Sleep Center of the University of Rochester adding: “You may never wake up fully ready to go and wanting to do things.” In this regard, the specialized health reporter Catherine Pearson from The New York Times inquired through various interviews with experts in sleep medicine and habit change who shared strategies that can help make mornings more productive.
“When people try to change their sleep schedules, many focus on going to bed earlier, but that’s not the most effective strategy,” he explained. Dr. Rafael Pelayoclinical professor of psychiatry and behavioral sciences in sleep medicine at Stanford Medicine and author of the book “How sleep”. Instead, the trick is to set a consistent wake-up time and stick to it every day.
“It is biologically easier to force yourself to wake up than to force yourself to fall asleep,” explained Dr. Pelayo, adding: “You can tell me what time you went to bed last night, but you can’t tell me what time you fell asleep.” In that sense, the body usually takes about a week to adapt.
Even the early riser, by nature, may not be able to wake up ready to start the day or in a good mood. The clinical term for the grogginess and grogginess that many people experience after waking is “sleep inertia.” It usually lasts between 30 and 60 minutes, depending on the individual and the circumstances.
“Simply acknowledging that reality can help bring a feeling of peace and acceptance into the morning. Find ways to protect that quiet time: maybe sit up in bed and take a few deep breaths. Combine it with a strategy known to increase wakefulness, such as getting some sunlight or moving your body,” suggested the Dr Cuddihy.
“Whether your goal is to wake up earlier, or to alleviate a morning grumpiness, generating immediate rewards is essential. Consider what would feel good in the moments after you wake up. Maybe it’s a delicious breakfast, she said, or putting on music you like. Recommended the specialist Wendy Woodprofessor of psychology and business at the University of Southern California and author of “Good Habits, Bad Habits: The Science of Making Positive Changes That Stick”. “
Finally, turn routines into meaningful rituals. “When you change something from a routine to a ritual, it makes it more special,” he said. Cassie Mogilner Holmesprofessor of marketing at the Anderson School of Management at the University of CaliforniaLos Angeles, and author of “Happier Hour: How to Beat Distractions, Extend Your Time, and Focus on What’s Most Important”.“Focus on something you already do every day, like having your cup of coffee in the morning. Instead of going through the process without much thought, label it your coffee ritual,” said the Californian specialist, stressing: “Suddenly, it puts you in a different state of mind.”
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