Lack of sleep, winter, and confinement often make waking up in the morning difficult.

So how do you get off on the right foot?

Between regular awakening, blue light, stretching and coffee, Doctor Jimmy Mohamed gave some advice Monday morning at the microphone of Europe 1 to avoid this unpleasant moment.

A French adult sleeps an average of 6:41 a night.

According to the

National Sleep Foundation

, the American sleep institute, this is not enough since it recommends nights of 7 to 8 hours.

Below this time, waking up often turns out to be difficult.

So how do you get off on the right foot?

Here are a few tips.

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Watch out for blue light

Waking up well starts with going to bed well, and therefore not going to bed too late.

You also have to forget about bad habits before going to sleep.

We often tend to hang out on social networks or watch a series a little more, and therefore to expose ourselves to blue light which will disturb sleep.

When we wake up, however, we need it.

We must therefore be exposed to it in the morning, because it allows our biological clock to be synchronized, which will determine the rhythms of waking and sleeping.

You can therefore open the windows or turn on the lights, this will make it easier to wake up.

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Always wake up at the same time

To sleep well and get off on the right foot, it is also advisable to wake up at a regular time, without making a difference between the week and the weekend.

Because a weekly sleepover does not compensate for the lack of sleep accumulated during the week.

On the contrary, it can disrupt our biological clock. 

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Do some stretching

Muscle awakening, with simple stretches of 30 to 60 seconds, improves circulation and activates the parasympathetic system which allows organs to function independently.

This will especially stimulate the digestive tract. 

To stretch the quadriceps, for example, lie on one side, extend your arm above your head and pull your leg to bring it back.

There is also the cobra position: lie down with your head forward, with the tips of your feet touching the ground.

Then raise your forearms to raise your pelvis and hips.

This will help relax the spine.

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Drink good coffee

Coffee has psychostimulant properties, which lower drowsiness and increase attention, even in people with sleep debt.

Be careful, this will not eliminate the need to sleep but make you temporarily forget the feeling of fatigue.

Coffee is fully absorbed through the digestive tract and reaches the brain within 5 minutes for an effect that will last between three to four hours.

However, you should not take more than 6 mg per day, or six cups of coffee.