5 morning habits, because of which the whole day goes awry

Ask yourself the right pace in the morning is very important. But some seemingly harmless habits prevent us to spend the day well and usefully. We understand that you need to stop doing that night did not worry about the time wasted.

1. swap Service

"Well, five more of minutes! - we think of in the morning. - A better than 10 or 15 "and rearrange Service again and again!. However, so we run the risk of not only the work of sleep, but also cause damage to your health: both physical and mental.

When we disable the alarm clock and sank into slumber, run2 ways you harm yourself every time you hit the snooze button new sleep cycle, which after 10 minutes will be interrupted by another call.

And so - several times. As a result, instead of a good rest we get fragmented into numerous fragments of a dream. And thus subjecting the body to stressYour phone's snooze button is bad for your mental health, says expert - because every wake-up call in the blood enters cortisol. Therefore it is better not to rearrange alarm clock and get up at once. Or, if you really want to sleep a little more, distinguish themselves full 30 minutes.

2. Do not fill the bed

According to the expert for the formation of habits Charles DuhiggIf you are blanketed bed immediately after waking, your day will take place more efficiently. However, it is not clear where is the cause and which the effect. Maybe it's not cleaning the bed makes people productive and organized, and disciplined and productive people are often filled in after sleeping bed.

Anyway, Charles Duhigg said bed cleaning one of the cornerstones of habits - that is, those that are pulled by a change in all spheres of life.

3. Start the morning with coffee

A cup of coffee in the morning for many has become a ritual, without which the day does not ask. But neuroscientists believeGastropod looks at food through the lens of science and historyThat it is better to give up the habit. The thing is that with a more or less stable regime of the day in the morning in our blood increases the level of cortisol - a hormone that, among other things, givesThe cortisol awakening response (CAR): facts and future directions us courage and makes activated.

Therefore, we do not really need very much additional invigorating effects of caffeine.

Furthermore. Caffeine, presumably to confrontCaffeine Stimulation of Cortisol Secretion Across the Waking Hours in Relation to Caffeine Intake Levels cortisol, the last generation is suppressed, and the person no longer feels a burst of energy in the morning. That's why fans of coffee so hard to wake up without a cup of your favorite beverage.

Cortisol release peakModified-release hydrocortisone to provide circadian cortisol profiles for a time between 8 and 9 am. And so as not to interfere with the natural processes, the first cup coffee better to drink after half past nine. But before that limit to a glass of water, herbal tea or any other beverage that does not contain caffeine.

4. Grab for the phone immediately after waking up

so doFour out of five smartphone users check their phones within 15-minutes of waking up, reports suggests four out of five. And it is not surprising, because most of us have enjoyed the alarm installed in your smartphone. But then, instead of having to put the gadget in place, get out of bed and start the day, we begin to check e-mail and instant messenger, social networks update tape into flipping news.

As a result, lose motivation and stock wasting time that could be devoted to the sport, meditation, books or just quietly fees for work.

But more often, and spoil his mood right from the morning: in the news is a little joyful, and other people's posts in social networks sometimes envy. Therefore, a better day to start no phone. Buy an alarm clock at night leave the gadget in another room and install services, which limit the use of your smartphone.

5. Gather in the dark

In autumn and winter, when daylight hours shortened, have to get up until the window still dark. And if at the same time more and do not include bright lights, the brain decides that the yard the night and waking up is not necessary.

At night-time pineal gland produces the hormone melatonin, which, among other things, helps us sleep. In the morning after waking synthesize adrenal cortisol - he needed to make us feel active. BalanceCircadian Levels of Serum Melatonin and Cortisol in relation to Changes in Mood, Sleep, and Neurocognitive Performance, Spanning a Year of Residence in Antarctica melatonin and cortisol circadian rhythms and provides a healthy alternation of sleep and wakefulness.

Gathering in the dark, we put the production of cortisol, and thus stop yourself to wake up for real. And so this did not happen, it is necessary, getting out of bed, immediately turn on a bright light.

UPD. Text updated October 2, 2019: it added more scientific data verified sources.