If you get up without energy and with the feeling that everything that is to come is a world, you are not the only one. And if you get to bed and don’t find a way to relax or reconcile a reparative dream, you’re not alone either. There are many people who do not find a way to face the day to day with energy nor necessary predisposition, which ends up becoming a vicious circle that is difficult to leave.
But not everything is lost. Dr. Andrew Huberman, reputed neuroscientist and professor neurobiology and ophthalmology at the Stanford University Faculty of Medicine (USA), may have the Recipe to be able to deal with daily routine with guarantees that physically and mentally we are in full performance.
To do this, the expert advocates clearly differentiating two periods of the daywhich basically refer to the first 90 minutes once we have already risen the last 90 minutes of the day.
“They are the most efficient and effective tools you will find for Raise your mood, concentration and alert during the day, and facilitate the transition to a great night of deep sleep AND REM. Each of them is backed by science. Some articles have begun to study them in combination, and their power alone or in combination is undeniable, ”explains Dr. Huberman.
Day and noct.
What do you mean? What are these activation and disconnection protocols that it proposes? Well very simple. Take note because all you need is a bit of will and the predisposition to put them into practice.
First 90 minutes of the day
- Hydration
- Sunlight exposure
- 1-3 minutes of shower with cold water
- Take coffee
- Do exercise
Last 90 minutes of the day
- Decrease or eliminate exposure to screens
- 1-5 minutes of physiological sighs (deep breathing through the narir, followed by a faster to fill the lungs, and throw the air slowly)
“You will notice that All these are behavioral protocols. They only require some time. Many people have little time, but keep in mind that you can combine these protocols with other activities and that It is worth waking up early For the morning protocol, since it will help you align your circadian rhythm and improve your dream at night, ”explains the expert.
“The effort for Improve sleep It will report you huge immediate benefits and long term related to concentration and mental and physical Health, as well as longevity, ”adds Dr. Huberman.
-Obviously, what shares the neuroscientist and teacher of Stanford has a scientific basis and why clear. “The basic logic of what is exposed here is that the adrenaline, norepinephrine, dopamine and cortisol levels They must be relatively high in the early hours of the day. See sunlight, for example, it has been shown that cortisol increases by up to 50%. This is good early in the day. Deliberate exposure to cold, for example, has a similar effect, ”says Huberman.
“However,” he concludes – after the sunset, what we are looking for is just the opposite. We want the heart rate to fallthat cortisol lowers, that adrenaline goes down, etc … The bright light and especially the short wavelength light of the LED bulbs and the screens are not good at that time. So watch them. Or apágal them. ”
Álvaro Piqueras is an expert in sports and in the last five years he has specialized in fitness, nutrition and other health issues. Try to keep up with new research and trends in the fields that dominates to rigorously share the training routine that can inspire a change in your habits, the properties of foods that should be part of your diet or scientific findings that can improve the physical and mental well -being of people like you.
He began his career in local and regional media of the land of Don Quijote, specifically in Albacete. From there he made the leap to national media after an enriching passed through a wonderful independent advertising agency with the name of the Beatles Song (Gettingbetter), although he always kept his journalistic vocation intact.
Hence, he pursued his dream of working for one of the country’s main editorial groups such as Hurry, Vocento and now also Hearst. You may have read in the digital version of the newspaper AS, addressing countless themes, or in ABC and other headwaters and magazines of the group developing Branded Content reports for large brands, multinationals and institutions. And if you have not had the occasion, this is time to do it in Men’s Health and Runner’s World.
How could it be otherwise, he confesses to be a lover of sports and since he has tried disciplines as disparate disciplines, football, basketball, tennis, cycling or swimming. Sometimes feeling the adrenaline of the competition, and others simply enjoying the benefits of physical activity. He has now given him for functional exercises and boxing because he is certain that the bag is unable to return his blows.
Bachelor of Advertising and Public Relations from the University of Alicante, also has specific training in RRSS management and management, strategic planning and graphic design. Lately, he has entered the universe of generative artificial intelligence applied to journalism, but swears and perjure that he does not use it professionally because, among other considerations, he continues to enjoy every word he writes after 20 years of experience in the communication sector.
