An expert told about ways to wake up easier in winter time

Andrei Kondrakhin, a senior lecturer at the Department of Pharmacology of the Institute of Pharmacy and Medical Chemistry at Pirogov University of the Russian Ministry of Health, told Izvestia on January 4 about ways to wake up easier in winter.

The substance cortisol is responsible for waking up, while melatonin is responsible for sleeping, he emphasized. Melatonin secretion increases shortly after the onset of darkness, cortisol production - in daylight.

"However, man invented the light bulb, so we can shift our circadian clock, get up and go to bed when it's dark by turning on the light. In this way we disrupt this rhythm. When we disrupt circadianity, we start working more than physiologically normal for our body," the expert said.

In addition, according to him, in winter, because of the darkness outside, people fall asleep well and sleep well, but get up hard, because of the fact that it gets light late enough.

Kondrakhin advised to help your body to wake up easier in winter time. The expert noted that for the production of cortisol in the morning it is necessary to turn on the light, for this purpose you can use auxiliary gadgets: alarm clock light, smart home with the inclusion of backlighting. Even the TV will do, the expert emphasized.

"There are special alarm clocks with the spectrum of the sun, which give light and trick our body to stimulate the production of cortisol. <...> An alarm clock with a radio can help to wake up more easily. When we hear the voice, the brain starts to digest the information, turn on and slowly activate," he said.

In addition, Kondrakhin recommended not to sit on the phone before going to bed, as well as to sleep well during the January holidays.

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In November last year, the head of the department of treatment of borderline mental disorders and psychotherapy № 9 NMIC of psychiatry and neurology named after V.M. Bekhterev. V.M. Bekhterev Russian Ministry of Health Yulia Kolesova told "Izvestia" about ways to combat the decline of strength in the fall and winter period. She advised to eat right, include seasonal fruits and vegetables and foods rich in omega-3 fatty acids in the menu, ensure sufficient lighting in the premises and observe sleep hygiene.