Arrange wake-up times

Almost all living things on Earth have time-keeping devices inside their bodies. This device is called the body clock. Biological rhythms are physiological phenomena produced based on the body clock. Healthy sleep requires resetting your body clock every day. The trick to resetting is to keep your wake-up time constant.

1. The key is to wake up at the same time every day.

Biological rhythms have various lengths, from periods of seconds to periods of over a year. Among these, those with a period close to 24 hours are called circadian rhythms.

Human circadian rhythms are not perfect for 24 hours, and are often slightly longer. However, the reason why our time zones do not shift later is because we reset our internal body clocks to 24 hours every day.

Let's remember the wind-up clock. In the old days, people used to put the hands that were out of order back to normal according to the time signal on the radio. Otherwise, the difference between the actual time and the actual time will increase.

The same goes for your body clock. If you do not reset it every day, there is a risk that the various long and short biological rhythms that have been kept in sync will become out of sync. Lack of synchronization leads to physical and mental disorders.

The key to resetting your body clock is to wake up at the same time every day. Try to wake up at the same time as weekdays even on holidays. Even if you sleep for a long time, try to keep it to no more than 1 to 2 hours. If it's longer than that, you'll end up feeling jet-lagged the morning after your holiday.

2. When I wake up naturally, I wake up.

It's time to wake up when you wake up naturally even if your alarm clock doesn't go off. Even if you have 20 to 30 minutes before your set time, take the plunge and wake up. You will wake up more refreshed that way.

If you completely block out light in your bedroom with shutters, etc., you will find it difficult to wake up naturally. Waking up will be smoother if your bedside area gradually becomes brighter from a little before you wake up, such as from the morning sun. This is because it is easier to get clues to the time when you can feel the morning light.

Related article: List of lifestyle habits that lead to good sleep

bathe in the morning sun