เปลี่ยนชีวิตง่าย ๆ ด้วย “กฎ 10 ข้อ” ที่ควรทำ “หลังตื่นนอน”

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จำได้หรือไม่? ว่าในทุก ๆ เช้าหลังตื่นนอนเราทำอะไรกันไปบ้าง หลายคนอาจจะจำไม่ได้ เพราะมันเป็นกิจวัตรที่สมองจดจำ แล้วสั่งให้ร่างกายต้องทำโดยอัตโนมัติ หรืออาจจะเป็นเพราะไม่มีสติมากพอที่จะสนใจกับสิ่งที่ทำ มัวแต่งัวเงียเดินคลำทางไปเข้าห้องน้ำ การเริ่มต้นวันใหม่แบบนี้ไม่ใช่นิสัยที่ควรทำเลย แต่ถ้าอยากจะมีชีวิตที่ดีขึ้น ลองเปลี่ยนตัวเองแล้วเริ่มต้นวันใหม่ด้วยกฎ 10 ข้อนี้กันดีกว่า แล้วเรามาดูกันว่า หลังจากผ่านไป 1 สัปดาห์ 1 เดือน หรือ 1 ปี กฎ 10 นี้ ทำให้ชีวิตเราดีขึ้นอย่างไรบ้าง เกม

1. อย่ากดเลื่อนนาฬิกาปลุก

รู้หรือไม่? ว่าการเลื่อนนาฬิกาปลุกเป็นพฤติกรรมที่ไม่ดีเอามาก ๆ ทั้งต่อร่างกาย และนิสัยของเรา แต่อาการที่อยากจะนอนต่อเมื่อนาฬิกาปลุกนี้ ก็เป็นเรื่องปกติที่เกิดขึ้นได้กับทุกคน ผลเสียต่อร่างกาย จากงานวิจัยของ Dr. Daniel Baron นักประสาทวิทยาโรงพยาบาลพรีเซนเทเรียน นิวยอร์ก ได้ผลว่า การเลื่อนนาฬิกาปลุกออกไปแม้จะเพียง 10-15 นาทีนั้น ทำให้สมองสับสน เนื่องจากร่างกายและสมองของเราไม่สามารถปรับโหมดเปิด-ปิดการนอนหลับได้ในทันที โดยเฉพาะการสะดุ้งตื่นอย่างแรงจากเสียงนาฬิกาปลุกที่ปลุกมากกว่า 1 ครั้ง ในขณะที่นอนหลับ สมองยังคงทำงานตลอดเวลา ซึ่งสมองต้องใช้เวลานานถึง 2-3 ชั่วโมง เพื่อเตรียมสารเคมีหรือฮอร์โมนบางอย่างให้เราตื่นนอน การหลับ ๆ ตื่น ๆ จึงส่งผลต่อสมองโดยตรง

ส่วนเรื่องของนิสัย การที่เราเลื่อนได้แม้กระทั่งการตื่นนอน ก็ทำให้เราผัดวันประกันพรุ่งกับเรื่องอื่น ๆ ได้เหมือนกัน ยิ่งถ้าหากการนอนต่อหลังเลื่อนนาฬิกาปลุกแล้วเกิดหลับยาว ผลคือสายแน่นอน! ดังนั้น ถ้าหากไม่อยากสุขภาพพังและสร้างนิสัยไม่ดีให้กับตัวเอง ควรตั้งนาฬิกาปลุกเวลาเดียว คือเวลาที่ต้องการจะตื่นจริง ๆ

2. ดื่มน้ำเปล่าหลังตื่นนอน

การดื่มน้ำเปล่าหลังจากตื่นนอน ส่งผลดีต่อร่างกายอย่างไม่น่าเชื่อ เป็นเพราะร่างกายของเราประกอบด้วยน้ำประมาณ 72 เปอร์เซ็นต์ ส่วนสมองมีน้ำมากถึง 75 เปอร์เซ็นต์เลยทีเดียว น้ำจึงเป็นสิ่งที่ร่างกายขาดไม่ได้

ในช่วงตื่นนอนใหม่ ๆ จะเป็นช่วงที่เลือดมีความข้นหนืดสูง เนื่องจากร่างกายขาดน้ำต่อเนื่องราว ๆ 5-8 ชั่วโมงในขณะหลับ การดื่มน้ำจะช่วยให้เลือดไหลเวียน ลำเลียงสารอาหารและออกซิเจนไปเลี้ยงร่างกายได้ง่ายขึ้น ปรับสมดุลร่างกาย มีผลให้ร่างกายสดชื่น กระปรี้กระเปร่า เริ่มต้นวันใหม่ได้อย่างสุขภาพดี

นอกจากนี้ มีความเชื่อกันมาว่า การดื่มน้ำทันทีหลังตื่นนอน (ยังไม่แปรงฟัน) ช่วยเรื่องการขับถ่าย เพราะในขณะที่เราหลับ จะเกิดแบคทีเรียในช่องปาก การดื่มน้ำทั้งที่ยังไม่แปรงฟัน ก็จะกลืนเอาแบคทีเรียที่ว่านี่ไปด้วย ซึ่งเหมือนยาระบายอ่อน ๆ ทำให้ร่างกายขับของเสียออกมาในรูปของเหงื่อ ปัสสาวะ และอุจจาระ ล้างสารพิษที่ตกค้างในร่างกายไปในตัว ส่งผลให้ผิวพรรณสดใส ช่วยควบคุมน้ำหนัก เพราะน้ำช่วยกระตุ้นการเผาผลาญได้เพิ่มขึ้นถึง 24 เปอร์เซ็นต์ นอกจากนี้ยังทำให้กินอาหารได้น้อยลงด้วย เพราะน้ำไปลดที่ว่างในกระเพาะอาหาร
 

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