Do you remember how you got out of bed this morning? Did you wake up without an alarm? Are you ready to start the day? Or did you frantically hit the snooze button only to wake up a few minutes late? If you are one of those people who wake up with difficulty, this feeling is called sleep lethargy and there is a reason behind it.
What is sleep lethargy?
"Sleep lethargy" is defined as "the phase between sleep and wakefulness, which is characterized by decreased alertness and the desire to return to sleep."
Sleep lethargy is a normal response that can take minutes or hours, depending on the person. Sleep researchers aren't entirely sure what causes it or what causes it to increase, but they suspect it has something to do with the body's circadian rhythm, also known as our internal clock, according to the US Mind Body Green.
In one small study of emergency workers who have to "work" as soon as they wake up, the effect of sleep inactivity throughout the night was tested.
When 12 workers were awakened at different times of the night and early in the morning, and asked to solve mathematical equations, their cognitive performance appeared to be lower when they were awakened during "biological night", that is, when the daily clocks of their bodies tell them that this is the time for sleep, which indicates That this hour can contribute to lethargy and increase the time needed to wake up.
Daylight is a key factor in managing our internal clocks, as we humans have adapted to being awake during the day and asleep at nightfall. As a result, our bodies produce different hormones during the day and evening, which signals that it is time to rest.
The relationship of hormones to the body's biological clock
There are two types of hormones, which are an integral part of the sleep-wake cycle, namely melatonin and cortisol.
When things are going smoothly, melatonin production spikes at night to make us feel tired, while cortisol levels are highest in the morning and taper off as the day goes on.
This is why people who travel to different time zones, or take night shifts, find it difficult to get into a new sleep schedule at first because their internal clocks don't match their external hours.
Benefits of magnesium in regulating the biological clock
When the internal clock stops, either due to a change in routine or due to hormonal changes; Perhaps your sleep apnea is worse.
This is where magnesium comes in. It is an essential mineral that helps regulate timekeeping, keep circadian rhythms running smoothly, and helps combat lethargy.
In one study of 46 elderly people with insomnia, those who took magnesium supplements in the evening reported better sleep.
The reason is that magnesium increased their melatonin levels and lowered their cortisol levels.
This suggests that magnesium can be beneficial in regulating the entire circadian circadian clock, unlike a melatonin supplement that only solves one part of the sleep equation.
Melatonin is great at doing only one thing, which is to send a specific signal to the brain that it's time to start the sleep process, but it's not so good at maintaining sleep, said family physician Robert Rountree.
He added that magnesium can affect the entire sleep cycle, increasing energy, and reducing lethargy upon awakening.
This is why magnesium was chosen as the best sleep supplement. Those who tried it reported that they “start feeling more rested in the morning, waking up with a refreshed morning mood that makes the day feel better.”
Foods Rich in Magnesium
Dark Chocolate: Dark chocolate is healthy, delicious, and rich in magnesium, as one serving of dark chocolate (28 grams) contains approximately 64 milligrams of magnesium, which is equivalent to 16% of your need. daily, according to the Health Line website, which specializes in medical matters.
Banana: Not only is it rich in potassium, but it is also rich in magnesium, as each large banana contains 37 milligrams, or about 9% of your daily need for magnesium.
Avocado: Avocado fruit contains a high percentage of magnesium. Each grain contains approximately 120 milligrams, or 30% of your daily need.
Legumes: Legumes in general are rich in magnesium, especially beans, one cup of which contains 120 milligrams, or 30% of your daily need, in addition to lentils and peas. According to the Arab Post
7 tips to help you get up early
Genetics play a possible role in whether someone wakes up early in the morning or late due to staying up late at night. But at other times, the reason may be the daily routine, which does not allow going to bed at appropriate times, and thus people suffer from insomnia, stress and health problems later.
As the popular saying confirms: "Wake up early... health becomes good."
If waking up early is a problem for you, whether because of your genetics or your lifestyle, Care2 provides important advice, backed up by evidence and experience published in specialized sites such as sleep.org, Heathline and Forbes magazine, to help you succeed in becoming the person you want to be.
1- Gradually changing bedtime
If you struggle to wake up feeling tired every morning, it is important to determine if you are getting enough sleep (or if there is a problem with the quality of your sleep). According to the Mayo Clinic website, an average adult needs 7 to 9 hours of quality sleep each night.
To train your body to love the morning, set an alarm to wake up early and go to bed early every night. Sleep.org also recommends following the "quarter hour rule," which is to go to bed 15 minutes earlier each night, as you gradually adjust to the new schedule. You'll find yourself going to bed an hour earlier after just 4 nights.
2- Times of relaxation and tranquillity
It won't be easy to go to bed early every night if you don't feel well-rested. So, use your time in the evening to relax and calm down, allowing your body to start the natural sleep process. Sleep.org recommends turning off bright lights, as they can block the action of the sleep-inducing hormone melatonin. This also applies to bright screens like TVs, smartphone, tablet, etc. Try to relax at least an hour before bed, and you'll likely fall asleep more easily.
3- Resisting laziness in the morning
When the alarm goes off, resist laziness and the urge to silence it. In these moments, getting an extra 15 minutes of sleep may seem like a pricey goal, but remember that these minutes will make you more tired when you wake up, because what you get is a fragmented sleep, not a cycle complete sleep.
Healthline recommends setting your cellphone alarm at two times, one of which is 90 minutes before your target wake-up time. And the specialists explain that the 90 minutes after the first timing of the alarm gives way to a full sleep cycle, which allows waking up after the state of rapid eye movement, instead of during it. And the rays of light, which sneak in from the window in the morning, slow down the production of melatonin in the body, which brings you back to the state of alertness. Sleep.org suggests opening all the curtains when you wake up so you can quickly regain your alertness.
4- A cup of water
The body gets a little dehydrated during the night, especially if you don't drink enough water throughout the day. And with dehydration comes fatigue, so Healthline recommends drinking a glass of water when you wake up in the morning to hydrate your body and jump-start your metabolism.
Coffee intake should also be delayed a bit, because cortisol levels automatically rise when you wake up. Thus, it is not preferable to consume caffeine early because the combination of caffeine and cortisol makes a person very stressed, which negatively affects the body's natural rhythm.
5- Eat a healthy breakfast
Healthline recommends avoiding sugary foods that can cause you to feel fatigued quickly at the start of your day. It is possible to eat a breakfast consisting of whole grains, nuts and seeds, and the body will automatically look forward to waking up early to win this useful and energizing meal.
6- The key to success
Some people sleep late as an automatic psychological response to avoid burdening their daily to-do list. But according to Forbes magazine, successful people need some time to reflect each morning, visualizing their goals for the day.
Experiments have shown that "just two minutes of visualization and positive thinking can improve mood and clarity throughout the day." And Forbes adds that once you set your priorities, you face the most stressful task first, rather than letting it bother you all day, then you will feel relaxed and more able to deal with the rest of the tasks simply and with less effort.
7- Weekends
You should gradually stick to your usual wake-up time, even on weekends. According to Sleep.org, "Staying up late on weekends can easily undo all the progress that has been made towards establishing a healthy sleep schedule." You can also set any time for a nap so that you can enjoy your holidays without negatively affecting your new daily schedule, which makes you more active, less stressed, adds luster and radiance to your facial features, and significantly improves your health and mood. According to the Arabic website