Good Lifestyle

Talk-show host transformed the media and the business tycoon Oprah Winfrey knows one thing or two about the life of his best life. This is why, when she shares an overview Its daily routine , people tend to straighten up and listen. In 2017, Oprah shared a surprising detail on its mornings which seemed particularly relevant for the successes of the self -taught billionaire: every day, she wakes up early without waking up, said the star The Hollywood Reporter.

"I have Never set an alarm , I don't believe in them. They are… alarming! "Said Oprah for publication." I put the number in my mind and I wake up before that, generally between 6:02 and 6:20, because dogs are trained to go out at that time ", it added.

Although Oprah's morning routine is probably only an ingredient in the secret productivity sauce of the star, early awakening times are largely associated with Very efficient people . It goes without saying that the rest of us could also benefit from the trial of morning habit - not the least because healthy sleep is also linked to a wide range of health benefits. Read the rest to learn the seven stages to wake you up early without alarm, so that you can get the most out of your mornings - and the rest of your day - like Oprah.

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Even if your goal is to start waking up without awakening, it is always an important tool to use to train to wake up naturally. By defining your alarm for a coherent period in the morning, including the weekend - you can see that you are starting to go up a few minutes before it is triggered.

Georgina Wysiecki , MSW, MBA, a Vancouver base Social worker and sleep consultant , said it is just as important to go to bed at the same time every night. "This can help your brain separate the day of the night, clean your mind and your body from the stress of the day and help you relax in sleep, as well as to contribute to coherent rhythms of your day," said -She Better life .

By maintaining a regular sleep schedule, your body will come to recognize its natural sleep and its alarm clocks. "Coherence helps regulate your internal clock and promotes better sleep quality," explains James Walker , doctor and contractual medical advisor for Welzo .

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Waking up early should not mean that you feel deprived of sleep - you will probably have trouble weaning your alarm if you don't get enough hours of rest.

"Determine with how much sleep you do best, not just how" you can "get", suggests Catherine Darley , ND, a naturopathic doctor with The Naturopathic Institute Sleep Medicine, Inc. In Seattle, Washington. "Think in terms of sleep, you have a cognitive time, with a rapid reaction time by driving, feeling energetic and emotionally equal. Better life .

Darley notes that most adults need between seven and nine hours of sleep per night, but that around 35% of adults get Six hours or less , resulting in a significant sleep deprivation.

"If it's been so long since you were well rested that you don't know how much sleep you do best, you can go alternative 15 minutes earlier every two days until you feel rested" she suggests.

Maintaining the right environment for sleep can also improve the quality and duration of sleep. This should in turn make you more likely to wake you up naturally in the morning.

"Create a friendly environment while keeping your room cool, dark and calm. Remember to use breakdown curtains or a eyes mask to block external light and use earplugs or white noise machines to minimize disturbances, "explains Walker. "Make your room a quiet and relaxing space. Remember to use aromatherapy, such as lavender oil or a soothing perfume, to help you relax before sleeping," he suggests. AE0FCC31AE342FD3A1346EBB1F342FCB

Oprah says she likes to go out early in the morning to spend time with her dogs and immerse herself in nature. This early exposure to sunlight helps him wake up early and wake up every morning. Wysiecki notes that sunlight early in the morning is essential to support the production of serotonin, which is a precursor of melatonin. "Light is the strongest signal of our environment which has an impact on the circadian rhythm," she says.

This is why you should always start your morning by opening your curtains or your blinds to expose yourself to natural light, explains Walker. "It helps regulate your circadian rhythm and signals your body to wake up," he adds.

Just as light can be crucial to define your circadian rhythm in the morning, it can also affect your ability to fall asleep at night. In particular, the blue light emitting from your devices can encourage the brain to think that it is always by day, slowing the production of melatonin and making it more difficult to fall asleep.

"Avoid using smartphones, tablets or computers near bedtime, or use blue light filters or special glasses to mitigate the impact," explains Walker.

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Your diet can also considerably influence your sleep habits, according to experts. "Eating at regular times and choosing foods that support sleep has a positive impact on our circadian pace," said Wysiecki.

In fact, some types of food can help your body rest a better night, she said. "It is important to make sure that we eat a lot of protein during the day, as it will help stabilize blood sugar and prevent night awakenings due to hypoglycemia, which means that the body produces the Adrenaline which is not conducive to doping. Turkey, chicken, nuts, bananas, oats, kidney beans, eggs and dairy products are excellent foods to support sleep neurotransmitters like serotonin and melatonin, because they contain tryptophan and complex vitamins B, "she says Better life .

You will also have to limit your consumption of caffeine and alcohol, especially in evening hours, as both can interfere with sleep.

Oprah is the first to admit that she does not like to train. "Here is The thing about exercise , I always hate him so much, "said the star People In 2020. "I think everyone is waiting to love him. You will not love it, but you do what you need to do to feel whole and well," she told the magazine.

Experts say that not only is it important for your mental and physical health, but it is also crucial to establish your circadian pace - and this could be one of the reasons why Oprah successfully wakes up without alarm.

Walker suggests doing regular exercise, but avoiding the vigorous exercise too close to bedtime. "Exercise earlier in the day can promote better sleep at night," he notes.

However, he adds that everyone will not immediately respond to these changes. "Do not forget, it can take time to your body to adapt when you wake up without awakening. Experience these tips and find the strategies that suit you best. If you always have difficulty wakeing up or feeling excessively Tired during the day, it is essential to consult a health professional to exclude sleep disorders or underlying medical conditions, "explains Walker.

Best Life offers the most up -to -date information for high -level experts, new research and health agencies, but our content is not supposed to replace professional advice. Regarding the medication you take or any other health issue you have, always consult your health care provider directly.