We have already heard many people (or maybe you have already said it yourself?) claiming loud and clear that they are not morning people and therefore you have to be lenient with them in the morning. (and above all do not wake them up too early, otherwise they will be totally ineffective and distracted, to put it very politely).
But what if this idea of “being in the morning” or, on the contrary, not being one at all was only a received idea? A belief that had no real physiological basis? You may not suspect it, but if we are to believe the principles of chronobiology, we would even be tempted to think the opposite.
Discover right away why, in reality, you are a morning person, even if you have always believed the opposite, and how to have much more energy to make your mornings beautiful productive moments, in a good mood, far from waking up. difficult with a foggy brain and a terrible time keeping your eyes open or concentrating.
The natural rhythm dictated by the internal clock
What you have to understand is that although we are all different and we all have our own habits, particularly with regard to our rhythm of life and our schedules, the circadian cycle is the same for everyone, and we feel much better physical and mental well-being (and we are healthier) when we stick to it. Chronobiology precisely explains in detail our biological rhythms, which are determined over 24 hours, with an alternation between waking and sleeping. According to the different times of the day, our body produces certain homones or fluctuates the body temperature to signal us that it is time to wake up, eat, move or sleep.
These internal clocks are genetically programmed, we cannot modify them. We can go against them by “forcing” the process, for example by having an all-nighter to party, by getting up well before dawn or by working at night, but this is never without consequences and it provokes generally more insomnia, digestive disorders, profound declines in morale, general overweight and very often intense fatigue.
Although there are obviously variations between each person, with short or long sleepers, early risers and late risers, the basics always remain the same and it may be good to remember what our real needs are. according to the time of day to try to “reframe” yourself correctly and better respect the natural needs of your body.
We therefore suggest that you take stock immediately of what is happening in our body at each moment of the day:
7 TO 8: WAKE UP
If you have the impression that you are not a morning person, it may simply be because we do not say it enough, but waking up is always a deep stress for the body. We go from a fast of several hours and a phase of total rest to a phase of sudden awakening during which the heart rate races, the tension rises, and we have to make our brain understand that it It’s time to emerge, causing melatonin to plummet and cortisol to spike as soon as our eyes see the light. These two hormones are there to stimulate us, and ghrelin, it awakens the appetite after a long fast.
Waking up is therefore always a phase that can be a bit difficult (even painful for some) to go through. You can open the window as soon as possible to allow you to stimulate your senses with the sunlight and the fresh morning air, stretch on your bed to wake up gently, slip into the shower to emerge slowly or drink a tall glass of water by placing a water bottle near your bed to help get your body going. The awakening will only be much softer and more energetic.
9 to 11 a.m.: THE energy peak of the day
It’s the best time of the day to plan tasks that require intense concentration or to plan a training session, because your brain and physical capacities will be optimal. Avoid long breaks, rest phases or drinking too much coffee at this time so as not to disturb this peak of vitality and enjoy it, because this is the time of day when you will be most productive!
11 a.m. to 1 p.m.: the pace slows down
Neurons run out of steam, ghrelin provokes hunger and performance gradually slackens. It’s time to slow down and grab a snack if lunch is still a long way off or eat a balanced lunch to recharge the batteries.
1 to 3 p.m.: NAP time
Of course, unless we can telecommute, we don’t all have the opportunity to take a nap when we want. After lunch and at this time of day, cortisol levels suddenly drop, making us want to nose dive. If you can, take a micro nap, if only for 10 to 15 minutes, and if you don’t have this possibility, keep yourself from tasks that require little concentration while waiting for the return of the adrenaline peak.
3 to 5 p.m.: THE energy boost
Once you’ve passed the post-lunch stage, it’s won: the adrenaline peak is at its maximum and boosts the activity of neurons and the body, so you can focus on training sessions. workouts that require muscle strength and coordination, and long-term memory.
5 to 8 p.m.: The explosion of the senses
It is at this time of day that you will be most able to fully enjoy a piece of chocolate, a good meal, music that you love or an aperitif with friends. And the expression “5 to 7” is definitely not a legend: at the end of the day, the body temperature rises, as do male hormones and serotonin, which makes us more sensitive to emotions, which promotes romantic relationships and helps us better connect with our senses.
FROM 10 p.m.: the sleep phase
Avoid eating after 10 p.m. because digestion is no longer optimal after this time, or going to bed too late, because you risk disturbing your sleep rhythm. From 10 p.m., the humidity of the eye decreases, the eyelids close and melatonin rises to promote sleep, provided that its secretion is not disturbed by bright lights and blue light emanating from screens. ! We also avoid all anxiety-inducing discussions or discussions that require too much thinking, so as not to stimulate awakening rather than rest.
2 TO 4 AM: THE BODY IS IDLING
The body needs a long sleep phase to regenerate and rest. If one is always awake after 2 a.m., as may for example be the case at a party or when going on vacation, the brain is totally foggy, it is difficult to think, a lot of difficulty in concentrate, the body temperature is low and the organs work in slow motion. If you have to take the road, plan to take breaks and keep in mind that at this time, your vigilance is considerably reduced and your appreciation of distances is distorted. If you stay up late, try to go to bed as early as possible, without hanging around, otherwise waking up will only be more difficult!
Discover now the method to know for more efficient, smoother and more satisfying days.
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