Max Golo

How easy it is to wake up in the morning

The feeling of cheerfulness and energy in the morning is affected not only by the duration and quality of sleep, but also by the time of awakening. According to the circadian rhythm, the secretion of cortisol, the hormone of vigor, is maximum between 6 and 8 in the morning and this is the optimal time to get up.

Also, your morning state is affected by which phase of sleep you wake up from. The entire cycle of night sleep consists of light (rapid) and deep (slow) phases. When we wake up from the light phase, we feel much better. Waking up from a deep phase of sleep is very difficult, and the state at this moment will not be vigorous at all.

On average, a full sleep cycle is about 80-90 minutes. In order to get enough sleep, 4-6 cycles are enough. Our goal, for morning alertness, is to wake up in REM sleep, which ends the cycle, during the period of maximum cortisol secretion from 6-8 in the morning.

At the moment of the fast phase, you easily wake up even from the slightest noise. There is a wide variety of smart alarm clocks on the market that can be installed as an application on a smartphone, in such alarm clocks you can adjust the volume, this is in our favor. The first alarm can be set to a very quiet mode 20 minutes before the expected awakening, which will pull you out of the fast phase if you are in it, the second 10 minutes later - at a higher volume, and the third, at maximum volume, at the time when you It's time to get up to make sure you're on time.

The time is relative, you can start experimenting with the volume of the alarm clock at least an hour before the desired wake-up time in order to definitely wake up in the fast phase. In the future, it is optimal to always lie down and get up at the same time, which you will find empirically during the above experiment. Over time, the body will begin to wake up without an alarm clock!

Digestive enzymes

Digestive enzymes are proteins that break down complex food components into simpler substances, which are then absorbed by the body.

Each enzyme, like a key, opens only its own lock:

These digestive enzymes are usually contained in complex supplements in various proportions and amounts. The picture shows the digestive enzymes most often used in circuits. Usually they are used in the correction of various disorders in the gastrointestinal tract (for diseases of the stomach, pathologies of the liver and biliary tract, inflammatory diseases of the pancreas, etc.) and not only.

In the vast majority of cases, the reason for the lack of enzymes for digestion is overeating and an unbalanced diet. The lack of enzymes is felt even at the physical level: you may be disturbed by heaviness in the abdomen, bloating, flatulence and belching (https://helenkornilova.com/scheme/vzdutie-zhivota-otryzhka/), unpleasant taste in the mouth, nausea, copious loose stools and etc.

️ Supplements containing enzymes of plant origin, such as Digest or Digest Basic, can be taken for a long time if necessary, unlike complexes that contain enzymes of animal origin (bovine / pig bile, pancreatin).

protease contained in gastric juice promotes the absorption of protein.

lactase is necessary for the digestion of dairy products;

lipase helps in the absorption of fats;

maltase - breaks down maltose (malt sugar) into glucose molecules, present in saliva and pancreatic secretions;

amylase contained in saliva breaks down starches and carbohydrates;