correctly

The key is not to sleep well, it is to wake up correctly.

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Getting up in the morning is, sometimes, the greatest effort What a person does when they leave the warmth and comfort of their bed. Above all, when it was it’s raining and it’s cold. However, the first hour after opening your eyes marks the beginning of a day full of energy if used well. This natural moment of the body surpasses any rapid stimulus. Cortisol skyrockets, making it the perfect fuel for doing certain things that will make you lazy later. Of course, not waking up in the appropriate way can cause the rest of the day you crawl. The morning peak that activates the body. As and as he explained Stanford neuroscientist Andrew Huberman on the podcast Modern Wisdom“the peak of cortisol in the morning is essential. If it does not occur, the body responds with more stress later and it is difficult to regain calm in the afternoon.” OK to the studio carried out by a group of researchers from different universities in Germany, the United Kingdom and the United States, your body works like a well-tuned clock: from early morning, cortisol begins to rise to reach a certain level that causes you to wake up. Researchers from the US and Mexico discovered that this cortisol peak is maintained for about 45 minutes, in which it draws energy from the sugars stored in the liver and puts the brain in alert mode, ready to face whatever comes without that feeling groggy in the morning. If you take advantage of this peak to stretch, walk or do any physical activity during that time, it will be much easier for you. create new habitsbecause the mind retains that moment better and assimilates it in a positive way. Enhance awakening. According to the expert, cortisol levels when you wake up are even higher than those recorded when experiencing stressful situations. However, in this awakening contextis natural behavior and should even be enhanced because that peak is what allows energy to be accumulated for the rest of the day. “The morning routine of natural light and hydration prepares the brain and body for the day,” Huberman said. One of the neuroscientist’s recommendations is to expose yourself as much as possible in natural light during that first hour. Open the window, go out to the balcony or take a short walk. That exposure sends a signal to the brain and prepares it to leave the state of drowsiness and start your “day mode”. In addition, the expert recommends drinking a good glass of water to compensate for the hours without drinking and rehydrate the body, and then start some gentle stretches or walk for a few minutes. Huberman recommends delay the first coffee about 90 minutes, since caffeine can interrupt that natural regulation of cortisol levels. Disrupting sleep routines does not help. A investigation from the University of South Australia studied the impact of changes in circadian cycles in cortisol levels, finding evidence that changes in sleep schedules imbalanced cortisol levels upon awakening. This meant that either the participants they woke up in the middle of the night or ate at odd hours and that, when they had to do so, their cortisol levels were insufficient to bring the brain out of its state of drowsiness, being out of adjustment throughout the day. Therefore, maintain sleep schedules Regular exercise helps the body know when it is time to raise cortisol levels to begin the awakening phase and prepare the brain to face the rest of the day. Getting ready to sleep. In the same way that Huberman suggests a certain preparation to have a more efficient awakening, he also recommends taking some measures to face the end of the day. “For the last hours, you should do the opposite: darken the environment, avoid stimulants and limit hydration,” explained the neuroscientist. In this sense, the expert highlighted that exposure to screens alters that hormonal pattern that means that cortisol levels must be low to allow you to fall asleep and initiate what he called the “maximum reset”: achieving a phase of deep sleep in which the brain eliminates the metabolic waste it generates during the day. through the glymphatic system. “Conscious breathing and visualization, such as mentally walking through a well-known place, are powerful tools for calming the mind before sleep,” Huberman explained in his interview. In Xataka | Neuroscientists believe they have found the trick to solving the most complicated problems: taking a nap Image | Unsplash (Adrian Swancar)

Not collecting the shared shares of the Gordo de Navidad correctly can cost you a lot of money

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El Gordo de Navidad is much more than a lottery draw. It is a cultural tradition that has taken root in Spain, causing many people to share tenths with family, friends or co-workers as a symbol of hope and good wishes sets. However, this gesture of good will, so common these days, can become a serious problem if the prize is not collected correctly. The Technicians of the Ministry of Finance (Gestha) they insist in which the way of collecting and distributing the prize is key to not ending up paying more taxes than necessary nor face subsequent tax penalties. Treasury is one more to distribute. In the Christmas Lottery, prizes over 40,000 euros are taxed at 20% on the part that exceeds that amount, so that a tenth awarded with the Gordo de Navidad (400,000 euros) becomes 328,000 euros net for the winner and 72,000 euros for the Treasury. Aitor Fernández, head of the tax area of TaxDownexplains that “the first 40,000 are always exempt. That leaves us with a total of 360,000 euros on which the 20% tax is applied,” and remembers that the bank already delivers the money with the withholding applied, so that the winning person directly receives the net amount. How to collect a shared tenth without fears. The Tax Agency recommends that, when a tenth is shared by several people, all participants identify themselves at the time of collection or designate a representative with notarial power to certify the identity and the percentage of prize that corresponds to each participant. Fernández details that the banking entity is in charge of taking the data of “how many are the winners, how it is distributed and is in charge of settling the tax before the Administration, giving each beneficiary their already net part.” If all the participants are identified, the financial institution distributes the exemption of the first 40,000 euros among all of them and applies to each one the corresponding withholding on the part of the prize that corresponds to them, in proportion to their percentage. Thus, they all appear as beneficiaries before the Treasury, which can verify that each one has supported 20% of what exceeds 40,000 euros without there being any double taxation or suspicion of donations covert The mistake that one collects and then distributes. The TaxDown expert warns that the greatest risk appears when a single participant collects the tenth in his name without leaving a record that this prize will be distributed later, and then distributes the money through transfers to the rest. “It is a mistake that can be made and should be avoided at all costs,” emphasizes Fernández. In that case, both the 40,000 euro exemption and the 20% withholding apply only to the person listed as the prize holder, while subsequent movements can be seen as cash gifts. As Fernández details, for the Tax Agency “subsequent transfers corresponding to a hypothetical distribution would be considered donations, which consequently implies that they are taxed.” This means that whoever receives the money could have to pay the Inheritance and Donation Tax, with the added problem that many autonomous communities only reduce this tax among first-degree relatives, while among friends, unmarried couples or other distant relatives the tax cost can skyrocket. A prize free of charge. Regarding the treatment of the prize in personal income tax, the TaxDown tax expert recalls that, once the withholding corresponding to the special tax Regarding lotteries, the amount obtained is not taxed again in the Income Tax return and does not affect access to scholarships or aid that depend on income, although it may influence the Wealth Tax of those who are obliged to present it. Fernández emphasizes that “what they pay us is what we can dispose of” and that there will only be new taxation if that money is invested and generates interest or capital gains, which, then yes, will have to be declared in the personal income tax as capital gains, but not for the money received from the lottery. For this reason, the expert remembers that it is best not to rush when investing that money and it is best to think about it calmly. At the end of the day, letting it “rest” is not going to entail an additional tax expense. In Xataka | Why do millionaires like Zuckerberg and Gates decide not to leave all their money to their children? Image | Flickr (Aiaraldea Gaur eta Hemen)

Meta messaging application does not work correctly

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It is not your connection, neither does your computer. WhatsApp is experiencing problems This Wednesday night, and everything indicates that the failure is concentrated in its web version. When trying to access Web.whatsapp.comthe page loads partially, but the chats do not show themselves. Only the application logo accompanied by the message “Extreme to end” appears. For practical purposes, the service is blocked for those who depend on the desktop customer. The fall has been reflected in Downdectorthe platform that monitors the status of online services. The first user reports They began to register at 9:00 p.m.and after 23:00 they were already counted for hundreds. At this time, goal has not offered any official explanation about what happened. His profiles in X and Threads They do not contain messages that clarify the failure. The origin of the problem is not clear, and that leave several hypotheses open. In cases like this, the causes can range from failures on the finish lines to interruptions in one of their infrastructure suppliers, or even specific incidents in network operators that hinder the connection between the web client and the company’s servers. For now, the only thing confirmed is that the mobile app, both in Android and in iOS, continues to function normally. Everything indicates that it is an isolated interruption that affects only the WhatsApp web version. Images | Screen capture | Xataka with Gemini 2.5 In Xataka | What is cloudflare, how it works and why when “it falls” part of the internet falls apart

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