How to Wake Up Well

Waking up well is part of the well-being that comes from a good night's sleep. After all, it's just the final, conclusive part of our sleep, crucial for our health and good mood throughout the day ahead. But how do we wake up? And how do we avoid wasting this crucial moment before starting our various planned activities?

Index of topics

Don't push the pace

Not everyone wakes up at the same time. Some people are slower to wake up, while others are out of bed in a matter of seconds, like crickets. It could also depend on blood pressure: people with low blood pressure generally have a harder time getting up, but they also fall asleep more easily. The important thing for everyone is to wake up according to their own sleep-wake cycle.

Natural light

As soon as you wake up, don't miss out on natural light: open the shutters and let it in: it stimulates the production of serotonin , the neurotransmitter that distributes good mood.

The rude awakening

The key chemical for a good awakening is dopamine, which regulates sleep and accompanies a pleasant wake-up call. But if the interruption is abrupt, even with an excessively loud alarm, a sudden, loud noise, perhaps from a smartphone, the body responds with stress and the release of adrenaline and cortisol. The day begins with discomfort. The same thing, another mistake, happens when parents yell at their young children for school. Conversely, with a gradual and progressive awakening, the brain has the time it needs to increase serotonin production and make us feel more relaxed and rested upon awakening. That is, in the best condition to face the day. Research published in the scientific journal PLoS One indicates that harmonious alarm clocks are ideal for improving attention throughout the day, while a sudden, loud alarm clock risks distracting us for hours to come.

Don't put off getting up too long

Morning drowsiness is widespread in a world that relies entirely on presentism, on the fleeting moment. And putting off getting up, still snuggling under the warm covers, becomes almost obligatory. It's not a serious problem; the important thing is not to overdo it, otherwise you risk starting the day already tired rather than well-rested. Instead, try to create your own daily routine based on the waking rhythms that best suit your needs.

Downtime

If you use an alarm clock and want to decide to get up at a set time, even a routine, always try to do your calculations carefully. And factor in the time you need before you're ready to go, not only to get dressed, use the bathroom, take a shower, and eat breakfast, but also to include downtime. This includes the minutes you need to sip a glass of room-temperature water as soon as you wake up and take a few walks around the room and the kitchen before sitting down for breakfast, a meal not to be missed. Avoid using snooze buttons.

No smartphones as soon as you wake up

Just as it's unhealthy to go to bed with some electronic device, it's harmful to wake up and fiddle with your smartphone. Scrolling, checking and exchanging messages, rushing through a few phone calls. There's time for these activities, and at least twenty minutes should pass between the alarm clock and the moment you begin your virtual activity. Waking up well, like sleeping well, remains a great and natural pleasure.

The alarm clock on weekends and holidays

Obviously, on weekends, when you have no commitments, and on holidays, don't force your body to wake up as if they were normal days. But don't make the opposite mistake either: oversleeping on days when you're relaxed can make recovery and the return to normalcy, expected just a few days later, more difficult.