25 January 8 advice so that a student can rise early without losing the health
Ever since it arrived the new year I have read several entrances of my favorite blogueros where the subject is called on to rise early to increase the productivity. Again.
If you read the entrance on cronotipos in this blog, you already know that to rise to 5 or to 6 in the morning and to be fresh as a rose is not discipline question, but of genes. A little while, I correct: to rise to 6 in the morning yes is discipline question. Anyone can do it if it wishes it. However, to be fresh and in the best conditions in those hours depends on the genes in charge of the biological clock, not of our effort.
Our genes determine the cocktail of hormones that predominates at every moment, the expression of different proteins and the corporal temperature. It has been verified that the temperature of the body and the brain is minimum right in the average part of our natural period of dream. It has been verified that as much the diminution as the cerebral temperature rise induces the dream and therefore a worsening of the mental functions. It is what it happens in people who undergo freezing, and when we have fever. The optimal temperature of operation of our brain is around 37 ºC, and in half of the natural period of dream is underneath 1 degree.
If your natural schedule of dream passes between the 1 a.m. and the 9 a.m., for example, your cerebral temperature will be minimum towards the 5 6,30 a.m. To wake up you to a.m. will suppose to in a while begin the day in which your cerebral temperature not yet is the optimal one (nor either other corporal variables, as the amount of cortisol in blood and other hormones¦).
WHICH IS YOUR NATURAL SCHEDULE OF DREAM?
All we know when we began to have desire to sleep at night, and when we awoke of natural form by the mornings: it is what it happens when we are of vacation, without the pressure of social schedules (work, faculty¦).
In my case, when I finished the race and I spent 8 months studying for the MIR, I discovered which was my ideal schedule of dream. At the outset I insisted on studying in the morning from the 8. As caffein seated to me bad, it could not take coffee. It took in taking a good rate of study during the morning. After the food (p.m. ate to 3), drowsiness invaded to me and it was not able to return to study in the afternoon until comfortably past the 5. At night p.m. lhelp down me to 11,30 but it cost to me to sleep to me and it attributed it to the nerves by the MIR.
One night, troubles by my bad yield, I decided to remain seeing the TV with my family until the dream entered to me. What it happened towards the 2 a.m. To the following morning I awoke without needing alarm to 10 a.m. Was the day that better I studied since it had begun to prepare the MIR. The study began to render immediately after having breakfast, was no drowsiness after the food, after dinner I studied a pair of productive hours, and the 2 dream arrived immediately¦ when I lay down to a.m. The following months until the day of examination MIR passed thus, and finally I pass. Luckily, examination MIR has been many the 4 and the 9 years being celebrated enters p.m., a schedule that adapts to all the cronotipos, as much the early ones as late crops.
WHY ARE THE DELAYED ADOLESCENTS CRONOTIPOS?
Our internal clock varies from an individual to another one, but also it is observed that there are certain constant variations throughout the life. Thus, the babies initially have very short cycles of watch (that are useful to eat) and sleep many hours throughout the day and the night (during which she continues maturing his brain), until gradually they synchronize themselves with the solar day. The small children usually are cronotipos early, for desperation of their parents, also the week ends. When arriving at the adolescence, nevertheless, the dream schedules are delayed of physiological way. In the adult age the hours of dream return to go ahead and remain thus many years.
This natural delay of the schedule of the dream is not patrimony of the urban societies, full of diversion and nocturnal light sources. Also it happens in rural and primitive societies (1). Although both sexes have delay of his cronotipo, the men usually have 1 hour more of delay than the women. Finally cronotipo returns to go ahead towards the 19 years in women and the 21 years in men, which in certain way supposes a biological marker of the aim of the adolescence (2).
The investigators have several hypotheses about the evolutionary advantages of these variations of the cronotipos. One of them, mentioned by Roenneberg in its book, says that an important food source for the humans was the animal proteins that were from the animal hunting great of schedules nocturnes. To be able to hunt these animal supposed to have the force and the resistance sufficient (a) to be able to move long distances towards the zones where they inhabited the animal (b) to be able to watch in silence and alerts until the animal was within reach of the hunters and (c) being able to unfold the maximum force, rapidity and skill to corner, to kill to the animal and to transfer it to the town with the other inhabitants. This was patrimony of the young people.
These hunting young people probably enjoyed the great prestige in their group, similarly to the great admiration who wake up the professional athletes in our days. From the adolescence to the maximum yield to the 25 years, the Olympic and sport athletes of prestige unfold their physical abilities and they cause a great admiration to us: Ian Thorpe, Messi, Ronaldo, Rafa Nadal¦
IF YOU ARE UNIVERSITY STUDENT, YOU ARE AT THE TIME OF YOUR LIFE OF MORE DELAYED CRONOTIPO¦
¦ and what explanation gives to your parents and your professors him to your schedules of dream? That the young people are some vague¦ that as they put in the discotheques lie down behind schedule and for that reason they are not able to rise early¦
Also it can happen that you are rare a rare young person or in that sense because costs to you much to be wide-awake when salts at night with your friendly. In fact, the cronotipos follow a bell of Gaussian, so that there are slightly more owls than larks in the population, but also exist the ends. So that the young people can both be victims of prejudices by sides. They can be erased of vague if he costs to rise to them early, or of boring if they have difficulties to follow the diversion with his friendly at night.
He has verified, in addition, that exists periods throughout the day in which to fall asleep is very difficult, and is exactly the hours that precede at the moment at which it appears the natural pressure of the dream. Therefore, some investigators maintain to the disc hypothesis : the discotheques and other premises nocturnes are not the causes of the delay of the dream of our young people. Rather it happens that the urban young people are incapable to conciliate the dream to the same hours that the adult population, and the best place where they can socialize and be entertained without bothering to the rest is indeed the closed premises.
VERY WELL, BUT MY CLASSES AND MY PRACTICES BEGIN EARLY IN THE MORNING. HOW I MAKE TO BE WELL WIDE-AWAKE TO THOSE HOURS?
Here the marrow arrives from the subject: we are not hunters nor young athletes. We have chosen to study for a health care profession and we must adapt us to the schedules marked by the university, that are generally early. In Spain, the 8 classes begin a.m. In other places as Ecuador, according to some (for me) chilling testimonies, begin to 7 a.m. Although you skip the first classes, the practices in the hospital begin as very behind schedule to 10 a.m.
How to make to advance your natural schedule of dream and to be more alert to those hours if you are cronotipo more delayed?
This what I have made to advance to my internal clock 3 hours and thus to be able to lead without sleeping me to 7,30 and arriving job 8 to a.m. with an ability to work sufficient to operate in operating room and to pass consultation.
1. Exponte to more sunlight during the day: human the internal clock is variable, but subject to it is reseteado a constant with the sunlight. The intensity of the light inside the houses and the classrooms is far below to the sunlight (200 lux against 10,000 lux in cloudy days and up to 150,000 in sunny days).
You will have realized of which when you happen the day in the field or the snow enters dream before to you. You can attribute it to the realised physical effort, and partly it is truth. But also one is due to the exhibition to much more intense light of the habitual thing.
By hourly extra that passes in the outside, your schedule of dream will go ahead half an hour. You can obtain this practicing exercise in the outside; using the bus or the bicycle to transfer to you, instead of the meter; having breakfast in the terrace instead of the kitchen; eating outside the bar of the faculty instead of in the interior¦
2. It avoids to expose to you to intense sources of light before laying down to you: the electronic devices as computers, tablets and mobiles emit a light weaker than the lot, but that has some component frecuenciales (blue light) that can delay the home of the melatonin secretion, that is the hormone that induces the low dream and our corporal temperature.
In some studies it has been verified that if in a home blue light filters in the electronic screens and reddish lights are used environmental, the dream of the inhabitants goes ahead of natural form and is synchronized more easily with the solar schedule.
So the trick is in stopping using smartphone and the TV from the 10 p.m. if you want to fall asleep before. It is a hard sacrifice, but it is what science recommends. In his place, it reads, it writes by hand or it listens to music with smooth environmental light.
3. Beam physical exercise, but avoids the last hours in the afternoon: the exercise can produce a physiological activation (with greater secretion of cortisol and catecholamines) that makes difficult the natural arrival of the dream to the necessary hour.
If you are not very sport, you do exercise of all ways: it walks towards your favorite library, or dates a stroll by the street while listening an recorded class, or vetoes to some near park to review with your notes or your cards of study. But move to you: the exercise stimulates the production of new neurons in the seahorse, your cerebral center of the memory (3).
4. S.A. to rise to you you continue having difficulties to be fresh, you do physical exercise before going to your classes: I am not suggesting you transform yourself into marinates and you run 1 hour by the mornings before going to the faculty. It is enough with raising 10 minutes to you before and leaving immediately to the street to walk or to trot during those 10 minutes. So that it is easier, pon the clothes and the footwear next to the bed the night before. When go out, you expose yourself in the light of the morning, to a change of temperature and a physical activity more dynamics than to roam by house with the squinted eyes. I have proven it and I assure to you that waking up she is accelerated.
5. It avoids the too long naps: a natural impulse of dream exists after the food or lunch, but you sleep more of half an hour you run the risk of entering deep phases of dream and of awaking somnoliento too much, which does that afternoons more in being able to seat to study, and will delay your impulse to you of dream at night. He is better to doze 20 minutes at the most. If you want to awake more easily after those 20 minutes, it drinks a coffee or a tea before closing the eyes. Caffein will begin to circulate around your body 45 minutes after to be absorbed, just when you must wake up to you (4).
6. The USA the caffein drinks with intelligence. The ideal would be not to need stimulating natural, but the perfection does not exist¦
If it feels the coffee well to you, congratulations. You can use 1 cup of coffee to help your brain to activate more quickly after the matutinal stroll. Later, throughout the morning, your internal clock will take you to your natural state of alert without needing more caffein.
If it feels you bad perhaps the coffee you belong to that 1% of the population that tolerates bad caffein. In that case, you can use drinks with less caffein as the tea (a coffee cup contains more than 50 mgs, one of black tea about 10-20 mg) and take it with food in the stomach.
If the black tea continues to you being annoying for the stomach, it takes red tea, that contains much less caffein but other stimulating natural ones as the theanine, teofilina and teobromina. The chocolate also contains teobromina and can serve as stimulating smooth.
The smaller contained amounts of exciting in teas, and their more gradual absorption, can help to maintain to you more alert you, but of smoother and healthful way, if you drink tea throughout the morning.
7. It avoids to take caffein 6 hours before going you to the bed. Caffein takes in being absorbed about 45 minutes and the average life oscillates, according to the individuals, between 4 and 9 hours. Therefore, if you want to lie down to 11 p.m., your last drink with caffein you would have in the afternoon to take it before 5 or 6. Beam tests and defines your ideal hour.
8. Early dinner or you do a slight dinner. Although the digestion can induce the dream, to lie down with the too full stomach can make difficult the arrival of the dream, mainly if you are customary to long digestions before sleeping. It tries to eat 2 hours before the hour to which you want to lie down and you do a slight dinner.
AND MAINLY, TAKE IT CALMLY TO YOU.
The good thing is enemy of the perfect thing. It proves these advice with tranquillity, it observes which goes to you or and which no. you with the tricks Have left that go to you or and adopt the new routines gradually. If faults the first days, you do not worry. One takes at least 3 weeks in implanting new habits. It sees water, my friend.
TELL US TO YOUR SCHEDULES AND YOUR METHODS IN THE COMMENTARIES OF DOWN
1. Roenneberg T. Internal Time. P. 102
2. Roenneberg T and cabbages. To marker for the end of adolescence. Current Biology 2004; 14(24): R1038-R1039
3. SEO TV, Kim TW, Shin MS, Ji IS, Cho Hours, Lee JM, Kim TW, Kim CJ. Aerobics exercise alleviates ischemia-induced memory impairment by enhancing cell proliferation and suppressing neuronal apoptosis in hippocampus. Int Neurourol J. 2014; 18(4): 187-197.