What kind of experience is it to get up gracefully? I think it's probably: refreshed, methodical, clear-headed and agile. How elegant.
As the ancients said, a day's plan lies in the morning. You must have heard this sentence when you were at school. The teacher will tell you, that is, you should cherish your time and do something important in the morning, such as staying in bed.
Okay, okay, let's get down to business. Indeed, from a scientific point of view, people are generally most energetic in the morning. After a night's rest and adjustment, your brain is at its best. But if you can't sleep well at night, or don't sleep directly, especially those who stay up late, how can you get up gracefully?
What is the real staying up late?
For example, you go to bed at four every morning and get up at twelve noon. In everyone's cognition, it should be "staying up late" every day, but in fact it is not staying up late.
Why is this?
What is the real staying up late?
At present, it is recognized that there are two factors that affect sleep, one is biological clock, and the other is sleep self-balance. Generally speaking, one of the main points of sleep is "to be regular" and the other is "to get enough sleep".
If the biological clock is irregular, it will lead to endocrine disorders; The longer I wake up, the more tired I feel and the more I need to sleep. Therefore, when I say "staying up late", I don't mean staying up late, but I mean: irregular sleep, lack of sleep, and staying up all night.
In other words, if you don't sleep regularly, get enough sleep, or stay up late, you can't get up gracefully.
Yes, you are not mistaken. If you are used to living during the day and going out at night and staying up after 12, then you really don't stay up. Can only say "stay up late" or "sleep late".
The first step of getting up gracefully: get up early and have a cup of warm water.
First, drink some water. I haven't eaten or drunk all night, and the urinary system is still in progress. These physiological activities will consume a lot of water, and timely and appropriate hydration can increase the circulating blood volume.
According to the Dietary Guidelines for China Residents (Version 20 16), it is recommended to drink L cups (200ml) of water on an empty stomach after getting up in the morning, and drink a small amount of water several times.
However, what to drink in the first glass of water in the morning has always been a problem for health lovers. So drinking water in the morning is also called "Xue Dingmu's first glass of water, you never know how to drink it."
In fact, light salt water, coffee and honey water are not particularly recommended, and a cup of plain warm water is the best choice.
Get up gracefully Step 2: Feel the sunshine and the wind.
When you wake up, be sure to open the windows and doors to let the air circulate. Ventilation by opening windows is beneficial to keep the indoor air fresh and relative humidity. When the air circulates, it can also blow away some pathogenic bacteria. Open the curtains and let the sun shine in. In addition, there is no need to fold the quilt immediately, air it properly and spread it out, sweating all night. There is a reasonable reason not to fold the quilt.
Get up gracefully Step 3: Brush your teeth.
From the point of view of protecting the mouth and teeth, dentists suggest brushing your teeth once every morning and once at night. The main purpose of brushing your teeth in the morning is to remove excessive bacteria in your mouth and teeth. There is no strict restriction on the timing of brushing your teeth before breakfast or after breakfast. The important thing is to brush your teeth. Everyone can arrange according to their own habits, there is no right or wrong.
Step 4 of getting up gracefully: wash your face carefully.
Hot water is good for washing skin and oil. Clean, warm and comfortable after washing. Cold water shrinks pores, makes skin look firm and smooth, and wakes up after washing.
To solve this problem, the dermatologist's suggestion is: according to the "skin type", choose the water temperature for washing your face.
If you have dry skin, don't use hot water and cold water: if you have oily skin, it will be better to wash your face with hot water. 38~40C is the most ideal temperature, which is slightly higher than the skin surface temperature but will not feel hot; If it is allergic skin, use warm water, about 35℃, and keep it basically the same as the skin surface temperature to avoid irritating sensitive skin.
Of course, if you are not sure about your skin type, warm water is suitable for all skin types, and washing your face with warm water will not go wrong.
Appendix:
First of all, don't stay up late. Staying up late here is not staying up late! , but refers to irregular sleep, lack of sleep, staying up late; Secondly, don't get up immediately after waking up. You can lie down for five minutes and get up after waking up. Then drink a cup of boiled water, open the window for ventilation, brush your teeth and wash your face with your own suitable water temperature; Remember not to be too wild when doing morning exercises; Don't pull too hard
Pay attention to washing your face: remember to dry it after washing. Residual water stains may make the skin on the face dry more easily.
Remember to eat breakfast: According to the recommendation in the Dietary Guide for China Residents (20 16), the energy provided by breakfast should account for 25%~30% of the total energy in the whole day, so as to ensure the energy for exercise, work and activities in the whole morning.