One of the keys to staying energetic every day is to optimize the body’s cortisol awakening response (CAR).
Cortisol is a hormone secreted by the adrenal cortex that is responsible for mobilizing the body’s energy and stress response. The cortisol awakening response refers to the physiological process in which cortisol levels naturally rise within 30 to 45 minutes after waking up in the morning. This process is dominated by the brain’s biological clock (mainly affected by the light the eyes are exposed to) and psychological cognition (mainly affected by anticipated stressful events). After waking up in the morning, the healthy rising trajectory of cortisol is a moderate upward curve and can slowly descend, rather than soaring sharply or fluctuating; otherwise, people will feel tired, anxious, and suffer from insomnia.
Many of us have morning habits that unintentionally disrupt the normal cortisol wake-up response. For example, the first thing we often do upon waking up is to check text messages, emails, and social media, but this would set off alarm bells in our heads. Or we drink coffee as soon as we get out of bed, and so caffeine stimulates the secretion of adrenaline. Some people do not eat breakfast, or their breakfast consists mainly of bread or sweets, which causes their blood sugar to be too low or too high. In addition, many people do not drink enough water in the morning, so their bodies are still in a dehydrated state. All of the above will stimulate a sharp rise in cortisol and disrupt the cortisol awakening response. In addition, when you wake up in the morning, if your eyes lack the opportunity to be exposed to natural light when you wake up, cortisol will not rise normally.
Therefore, even if you have to rush to work, you should do the following in the “golden hour” after waking up in the morning: open the curtains and turn on the lights to make the room bright; replenish water and do some brief exercises; prepare a light breakfast that contains high protein and healthy fats (such as boiled eggs and avocado); go out earlier so that before your transit you can take some time to walk around outdoors to expose your eyes to natural light. As for text messages, emails, and social media, it is recommended to read them before on the car. You can also bring a moderate amount of coffee back to the company and really savor the taste.
In short, the “engine” of the body and mind needs to be started gently every day, rather than stepping on the gas roughly, in order to run long and successfully.
Written by: Dr. William Chui
Originally posted on: am730
Translated by: Cheuk Long Chan
