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Raised At Dawn, Aligned With The Solar Cycle, It Is Possible To Sleep Better, Reduce Stress, And Have More Disposition Throughout The Day
The time we wake up may be more important than it seems. Although the focus of most conversations about sleep is on bedtime, researchers have found that the moment of waking up also has a great influence on well-being.
According to a study published in the journal Chronobiology International, getting up at dawn is linked to better sleep quality, greater production of endorphins, and even longevity.
Scientists point out that adapting sleep to the natural cycles of the sun helps maintain physical and mental balance.
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Waking up with natural light favors the functioning of the body, reduces stress, and improves mood. The production of endorphins, known as the happiness hormones, significantly increases when waking occurs in the early hours of the morning.
The Japanese Example
Japanese habits reinforce this thesis. Japan is one of the countries with the highest life expectancy in the world. There, residents follow a rhythm aligned with the seasons.
In winter, many wake up around 7 AM. In summer, the custom is to get up between 5 AM and 6 AM. This synchronization with sunlight is considered fundamental for hormonal and emotional balance.
The country also has other practices that can inspire changes. Mornings in Japan are generally calm and contemplative.
Many begin the day with meditation, yoga, reading, or calligraphy. These activities help keep the mind calm and avoid the stress that often affects those who wake up at the last minute.
Fractured Sleep: A Curious Habit
Another Japanese habit that stands out is fractured sleep. The practice was described by Caroline Rome, a sleep expert, in the book Le Sommeil Retrouvé.
According to her, some Japanese families sleep from 9 PM to midnight, wake up for a short period to meditate or relax, and then go back to sleep from 2 AM to 5 AM.
Despite sleeping for only six hours, those who follow this method report feeling more energized during the day.
The pause between sleep periods is seen as a way to reset the mind, allowing the body to rest more deeply.
How To Adjust Your Own Sleep Rhythm
Adopting a new sleep rhythm requires discipline. Experts recommend gradual changes. One strategy is to advance bedtime by 10 to 15 minutes each night, facilitating adaptation without causing discomfort.
Avoiding the use of screens at least one hour before bedtime is also essential. The light from screens inhibits the production of melatonin, a hormone essential for falling asleep.
Another useful tip is to incorporate relaxing activities before going to bed. Reading, meditating, or calm activities help the body naturally enter the sleep rhythm.
Every Body Has Its Own Clock
Despite the benefits of waking up early, it is important to remember that each person has a chronotype, or a unique biological rhythm.
Some feel good waking up at 6 AM, while others function better with a later schedule.
The essential thing is to pay attention to the signals from one’s own body and not force changes that contradict the natural balance.
The goal should be to find a rhythm that offers well-being, energy, and disposition throughout the day.
With information from Xataka.
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