wake

the destruction that Cobendai leaves in its wake

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Almost a hundred people they are still waiting for the car they bought and months ago they paid the Cobendai Group, the Hyundai, Peugeot, Suzuki, Subaru, KGM and MG dealer network in the Community of Madrid that has collapsed between non-payments, a pre-bankruptcy of creditors and the dismissal of its entire staff. Some customers paid the money in November 2025 and, seven months later, they neither have their vehicle nor know when they will have it. What has happened? The Cobendai Group entered into pre-bankruptcy at the end of April, according to account The Country. Since then, the company stopped responding to calls and emails, its workshops ran out of supplies and dealerships began to empty of cars. In parallel, the company opened an Employment Regulation File (ERE) for its 170 workers, a negotiation that has ended without an agreement. According to affirms El Español, the company has chosen to lay off the entire workforce through “objective” layoffs for economic, productive and organizational reasons. Shock. On the one hand, workers have not been paid since March, and on the other, customers who paid for their cars in advance have not received them yet. Cobendai became a benchmark in its sector. And just as they explain in El Español, in 2025, Hyundai Motor Spain awarded him the Dealer of the Year award, for his sales volume and customer service. Less than a year later, the same company has a debt of around 21 million euros, according to detailed an anonymous worker to El País. In detail. In mid-April, Cobendai announced that it would begin to deliver the pending vehicles to the approximately 150 affected people who reported the situation. Between the end of April and mid-May, it delivered more than a hundred cars, but deliveries stopped suddenly and left between 30 and 40 people without theirs, according to counted Francisco José Murcia, one of the affected clients, told El País, whose father paid 25,900 euros in cash in November. Added to this group are about 40 buyers of the MG brand through ASIMCO dealerships, also integrated in Cobendai. One of them, Silvia Corchero, reserved her car on November 26 and paid 21,500 euros in January without the registration ever taking place, according to the media. Between the lines. Neither Hyundai nor MG are directly responsible for the management of Cobendai, but both brands have been swept up in the dealership crisis and have begun to offer partial solutions. Hyundai Spain counted to El País that there are pending deliveries and assured that it was studying each case “individually”, in addition to insisting that the problem responds to “poor financial management” unrelated to the brand. MG, for its part, indicated that it monitors the situation and offers legal advice to clients who request it. Both manufacturers have begun to deliver replacement cars, although with conditions, since MG requires a deposit of 500 euros and limits use to 3,000 kilometers per month, as Corchero explained. For many affected people, it is a patch that does not solve the core of the problem. And the workers, what? The fired staff has between three and four unpaid payrolls and has only received an advance of 500 euros since March, according to denounced an anonymous employee told El País. The lawyer who represents the workers in the ERE negotiation, identified as Ana, explained told El Español that now the main question is when they will be able to recover that money, and pointed out that a good part of these amounts will have to be claimed from FOGASA, the state fund that guarantees unpaid salaries in the event of business insolvency, a procedure that is usually delayed. Cover image | Carlos Bustillo (Google Maps) In Xataka | Ryuta Kawashima, neuroscientist: manual shifting has “a significant effect on maintaining mental health and cognitive function”

“We have been believing all our lives that cats are nocturnal and it is normal for them to wake us up”

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Those of us who have cats know that playing and meowing in the middle of the night are included in the package, but the reason why they do it is not what you are thinking. The fact that your cat decides that 5 in the morning is the perfect time to do parkour on your head is not because it wants to annoy you nor because it is a nocturnal animal. We have spoken with Noelia Hernández, feline educator from Feline Codeto find out what is behind this behavior. They seem nocturnal to us, but they are not.. The first thing to understand is that the popular belief that cats are nocturnal animals is not entirely true. “Cats are activated by the rising and setting of the sun. They are crepuscular in that sense,” Noelia tells us. The fact that some cats have peaks of activity around midnight and then very early in the morning makes us perceive them as nocturnal, especially in summer when the nights are much shorter. In reality, cats sleep at night, what happens is that they wake up much earlier than we do. It is the complaint that Noelia most often hears in her consultations: “Many times, sunrise is when they have the highest peak of activity. It is something recurrent in tutors: ‘he wakes me up too early’.” “Cats are activated by the rising and setting of the sun. They are crepuscular” An evolutionary question. The fact that the peaks of activity are at these times has to do with their natural hunting instinct. The cats They have evolved to hunt when it dawns and when it duskwhich is when their usual prey are most active. These hunting “schedules” are also why their vision has developed to allow them to see in low light conditions. what’s happening. If your cat wakes you up in the middle of the night, it is probably due to a lack of stimulation during the day, a poorly enriched environment and an incorrect play routine: “During the day we go to work, to the gym, to shop… We arrive, we do a poorly executed mini play session and on top of that completely dependent on us.” Because this is one of the problems that this behavior causes: our cats do not know how to play alone. “Many cats do not know how to resort to autonomous play, they only know how to resort to the play that we tutors give them with canes and other toys,” says Noelia. Another factor is the lack of environmental enrichment. Cats, especially those that live indoors, need a series of adaptations in the environment focused on their well-being such as offering them different smells, surfaces to scratch or allowing them to climb high. If we also add that many people have a cat and spend many hours alone, they are the perfect ingredients for early morning parkour. And let’s not forget the heat factor: “In summer they can be more active at night because it is the only time of day when you can live in general,” says Noelia with a laugh. How to avoid it. “With a well-structured sequence of games, a well-enriched environment and a good understanding of the cat’s needs, these episodes of ‘I get up at 5 or 6 in the morning’ can be reduced,” says Noelia. First, to encourage autonomous play, it is important to offer them a variety of toys and above all not to always leave the same ones, but to change them: “Toys must be rotated so that they can manage themselves at night if they need it.” Furthermore, when playing with our cat it is not about making it run after a toy like crazy and that’s it, it has to be done well. He cat hunting cycle It has five phases: stalking → chase → capture → bite/ingestion → rest. If we stay on the principle “We do not lower those hormones that have been prepared for the hunt and together with the arrival of dawn and of course, they wake us up.” To make it complete, you have to let him catch the toy and finish by giving him food or a snack. “With a well-structured play sequence, a well-enriched environment and a good understanding of the cat’s needs, these episodes can be reduced” Commitment and understanding. Being woken up by your cat at four in the morning is not pleasant, no matter how you look at it, but getting angry or punishing it is not going to solve anything (in fact, punishment will make the situation worse). get worse or cause other new problems). For Noelia, it is a matter of commitment and understanding: “There must be commitment on the part of the guardian to understand his cat, let him express his nature and give him tools so that he can channel alone autonomously when he has these types of needs, without waking up the guardian.” Image | Amparo Babiloni, Xataka In Xataka | If the question is how long can you leave your cat home alone, the answer is: less than you think.

Millions of men wake up every morning with an erection. This is excellent news for them.

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There is a deep-rooted popular belief that associates the presence of morning erections exclusively to testosterone levels and the “virility” that man has. But recently it is being seen that this is something that can be an indicator of having good cardiovascular health, although logically not having them does not categorically mean that there is a disease in the heart or arteries. Its foundation. Here the scientific literature has a very important position, since, although there is a real basis to point out that the absence of these erections is an important symptom, it does not function as a ‘yes or no’, but is a continuous and complex marker. In this way, if we analyze the evidence from the most powerful population studies of recent decades, we discover that morning erections speak much less about our hormones and much more about our arteries. A thermometer of cardiovascular health. To understand why an erection matters at a systemic level, we must remember that we are dealing with a fundamentally vascular phenomenon. The arteries of the penis in this case are much narrower than the coronary arteries, and that is why, if we have a process of atherosclerosis or endothelial dysfunction that is beginning in the body, the smaller arteries will be the first to fail. This is why erectile dysfunction is a very important predictor for cardiologists and urologists to know what the inside of the arteries may be like without having to do any extra tests. Risk in escalation. A landmark study published in PLOS Medicine in 2013 continued to more than 95,000 men and showed that cardiovascular risk is increasing. In this way, it was seen that men with severe erectile dysfunction had almost double the risk of general mortality compared to those who did not suffer from it. This adds to a second study published in Circulation with almost 93,000 men which confirmed that erectile dysfunction increases the risk of total cardiovascular events by 44% and the risk of acute myocardial infarction by 62%. Testosterone. This is where popular culture collides with the data provided by scientific evidence. It is true that testosterone reaches its maximum peak in the morning and it is logical to think that this enhances the morning erections that men have, but a 2019 observational study carried out on 761 men showed that those who maintained their nocturnal erections had, on average, slightly higher total testosterone and lower libido. But testosterone does not explain the risk of suffering from serious disease in our arteries. Here the European Male Aging Study followed about 1,660 men for more than 12 years and analyzed different specific symptoms: erectile dysfunction, low libido and loss of morning erections. And here they saw that having poor erections in the morning increased the risk of mortality by 28%. It’s not testosterone. The key to this study is that, when adjusting the results based on the patients’ testosterone levels, the risk of mortality remained exactly the same. This means that it does not matter whether you have more or less testosterone, because what is truly important here is to have ‘clean’ arteries that allow blood to be carried to the penis without any type of obstacle. There is no need to obsess. We must not fall into the trap of stating that the absence of morning erections is the same as having a major underlying disease. What we must keep in mind is that we are faced with one more risk factor or symptom that is added to many others in a complex puzzle that must occur for a specific disease to occur, and that is why this is something that is left in the hands of medical specialists to determine what may be happening inside the arteries. Images | Tania Mousinho In Xataka | The strange syndrome of painful erections: there are only 66 cases in the world and science is just beginning to understand it

Science has measured how dinner affects sleep and the result explains why you wake up craving sugar

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Almost everyone has experienced an annoying night tossing and turning in bed after a heavy dinner or fat. Under this pretext, science has gone one step further to demonstrate that the relationship between what we eat and how we rest is completely bidirectional, making what we eat determine whether we are going to rest better or worse. And the most surprising thing is that sleeping poorly can cause us to need to consume more sugar the next morning. A Granada studio. In February 2026 the magazine European Journal of Nutrition public a revealing investigation led by the University of Granada, where researchers monitored the habits of 146 adults with obesity. To do this, they used special watches to analyze accelerometry over a period of 14 days, to later cross-reference the activity data with dietary surveys of what had been consumed throughout the day. Prohibited items. One of the most interesting conclusions reached was undoubtedly the relationship between certain foods and poor rest. And to be clear, the elements that should be prohibited at our dinner are the following: Saturated fats. Eating excess protein and, more specifically, eating red meat for dinner. French fries, or fried foods in general, reduce the quality of sleep. Alcohol is one of the classics on this topic, since, although it generates a feeling of sleep, it destabilizes its quality. Large meals cause slow digestion and cause nighttime awakenings, preventing you from entering into a deep and restful sleep. Highly recommended foods. On the contrary, the passport to restful sleep seems to lie in another type of nutritional profile. Interestingly, carbohydrates, often demonized at night, were associated with better rest in this study. Although we are not talking about sugar directly from the sugar bowl, but rather complex carbohydrates, such as brown rice or potatoes, because help transport tryptophan to the brain. But in addition, the consumption of oily fish such as salmon or sardines is also recommended, since they are rich in omega-3 and especially tryptophan. The reasons. As we see, tryptophan is key in the diet to induce quality sleep, and it is no wonder. Biochemistry tells us that the tryptophan that we ingest through the diet is converted into serotonin and, subsequently, that serotonin is transformed into melatonin, the well-known sleep hormone. And for this chain to work we need very important factors such as vitamin B6, magnesium or zinc. But this also adds to a much less difficult digestion when talking about foods that are barely fatty and that do not require a lot of work on the part of our body and that do not invite reflux symptoms to appear that can be really annoying at night. Specific foods. With scientific support behind it We find the kiwi, since here a trial pointed out that eating two kiwis, one before going to sleep, reduces the time to fall asleep by 35%. But it also increases sleep duration by 13% due to its contribution of antioxidants and natural serotonin. Additionally, green leafy vegetables such as spinach, chard or lettuce provide magnesium and tryptophan. And if vegetables are not for you, we also have eggs, either boiled or in an omelet, which provides tryptophan and vitamin B6, along with the classic grilled chicken breast, which is also an excellent source of tryptophan. The rebound effect. However, the true clinical contribution of the research is to show that this problem is, in reality, a cycle that feeds on itself in a dangerous way. Here the researchers found that when participants experienced a poor night’s sleep, breakfast was marked by a higher consumption of sugars and a lower intake of fiber. Images | Slaapwijsheid.nl Debbie Tea In Xataka | We have accepted that “deep sleep” is the standard for sleep quality: science points in another direction

If you wake up tired on a regular basis, your rest is fragmented. The good news is that science knows how to fix it

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When the alarm clock rings in the morning, many of us ask to stay five more minutes between the sheets. But sometimes these five minutes are not for convenience, but for necessity, since there are people who wake up as if you haven’t slept at all. And this is a problem, since waking up tired on a regular basis is not normal. The myth of hours. Sleeping eight hours seems the standard that we must follow to be able to rest well, as occurs with the mantra of take 10,000 steps a day to have good cardiovascular health. The problem is that there are many people who can sleep eight or more hours and feel in the morning as if they had not slept at all, and here science suggests that real rest is given to us sleep phases and how time is distributed in each of them, not in the global calculation. The distribution. Sleep is not a linear state, although it may seem that way to us. The reality is that while we are with our eyes closed, we are going through a complex cycle of fragile architecture that passes through light phasesdeep stages and the well-known REM phase where dreams occur. But here what interests us most is deep sleep, which is responsible for physical restoration and the immune system, so when this cycle is broken repeatedly during the night, which is what It is known as fragmented sleep.the direct impact the next day is a decrease in cognition and an increase in fatigue, regardless of the hours we have spent lying down. Sleep or fatigue. For some they may be similar terms, but the truth is that they are quite different, since, while drowsiness is the biological and overwhelming need to sleep, fatigue, on the other hand, is a lack of physical energy or mental motivation. If what you feel when you wake up is fatigue, the origin may transcend the pillow and there may be a medical cause such as anemia, hypothyroidism, depression, chronic stress or the side effects of certain drugs that may be behind this lack of vital energy. Two culprits. Among the medical conditions, there are two that stand out above the others. The first of them is the sleep apneawhich is undoubtedly the great invisible saboteur, since it causes breathing to stop and restart repeatedly throughout the night. These drops in oxygen cause micro-awakenings that the brain uses to survive and breathe again, which we are not aware of. The problem is that these shocks prevent deep sleep from being achieved and result in extreme fatigue. The other culprit is sustained insomnia, since, beyond the difficulty in falling asleep, insomnia also manifests itself with early awakenings or constant interruptions, greatly reducing the restorative nature of rest. It can be corrected. Once medical causes are ruled out, there are several tips that can be followed to have a better quality of sleep. The first of them is to stay away from screens before going to sleep, since if we are already close to falling asleep and our body is preparing for it, exposure to blue light and stimulating content can cause it to take longer to fall asleep. Another very important tip is for dinner, which should ideally be as light as possible so as not to feel very heavy all night and also keep it as far away from bedtime as possible. This is where British time has a clear advantage over ours, as it means you don’t go to sleep with dinner food still in your stomach. The environment matters. In addition to removing any television from the room where you are going to sleep, the comfort you have is also important. This involves having a suitable mattress and ensuring that the temperature of the room is not uncomfortable, since this will cause awakenings that will cause you to not finish resting. This is also added to the need to have as little noise as possible. What is done during the day It matters a lot to sleep, and here exercising several hours before bed can make you sleep much better. But in the diet you also have to be very methodical, since you have to limit caffeine in the afternoon or at night, and limit alcohol consumption which, although it seems to put us into a very deep sleep, the reality is that it makes it not at all restorative. Images | jcomp in Magnific In Xataka | There are people who sleep four hours a day and are still functional. It’s the closest thing we have to genetic “superheroes”

Many people wake up between two and three in the morning. And science already knows what they have in common

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Waking up in the middle of the night can be a pleasant experience when we look at the clock and see that we still have several hours of sleep left. dream. However, for many people it can become a frustrating routine that reduces their ability to achieve restful sleep. It is therefore likely that people may wonder why this happens and to what extent it can be prevented. Many things can wake us from our sleep at night. From a mosquito stalking our bed to serious cases of insomnia. Each circumstance may have its particular characteristics, but in any case, a significant part of the population ends up waking up at some point during the night with some frequency. And why does it happen? Beyond the external factors, there are two internal processes related to this. The first is the circadian rhythm, and the second is the sleep cycle. The circadian rhythm refers to “biological clock“which tells us the sleep and wake cycles. It is a collection of biological processes that activates us throughout the day and prepares us for sleep in the afternoon and night. It does so through substances such as melatoninthe “sleep hormone” that transmits this information between different parts of our brain. Our body takes advantage the light we perceive as an indicator of when to secrete melatonin or not. The sleep cycle, for its part, refers to a series of stages that occur and repeat throughout our daily sleep. A night of sleep has between four and six sleep cycles, each with four stages: a REM (rapid eye movement) stage; and three non-REM stages, each deeper than the last. Although the cycles are repeated in their structure, each of the four phases can have greater or lesser presence in each cycle. In the first cycles, the deeper stages predominate. That is why from the first hours of sleep it is easier to wake up and more difficult to fall asleep again. However, there are numerous factors that can affect how often we wake up at night more or less frequently. It is about both internal and external circumstances that can affect our circadian rhythm or our sleep cycle. The age It is one of the main factors. Over time our circadian rhythms changejust like our need for sleep. Age is a determining factor to the point that older people can have their sleep interrupted up to four times a night. The menopause It can also affect our ability to sleep straight through (as well as pregnancy). Age is also linked to nocturiathe interruption of sleep caused by the need to go to the bathroom. Our psychological state can also affect. Stress, as well as disorders related to anxiety either depression They can have a negative effect on our quality of sleep. This is bad news if we take into account that poor sleep quality can aggravate these problemswhich has the potential to generate a vicious cycle. From a mild headache to chronic painphysical pain can also affect our sleep. Like some medications such as beta-blockerscorticosteroids, antidepressants or diuretics They can negatively affect our sleep. How to avoid interruptions Understanding the causes of our sleep problems can serve as the first step to solving them. Adapting to changes in our body can be complicated, but some general guidelines They can also be useful. Guidelines such as correct “sleep hygiene”. Something that can help us is to introduce changes to our schedule. The usual recommendations in this regard usually begin by maintaining regular schedules, going to bed at “prudential” hours, that is, ones that allow us to achieve the recommended seven or eight hours of sleep. Another habit change can happen eliminate nap. Napping can negatively affect our night’s sleep. However, in this sense, science tends to consider that the differences between individuals are high, so there may be important differences from person to person. Another important guideline is to avoid screens or other blue lights in the last hours of the day. Physical activity can also help, although it is usually recommended not to leave it until the last hours of the day. That is, not exercising before going to bed. Eliminating alcohol and tobacco in our daily lives can also help us improve our sleep. Many of the techniques that aim to help us sleep are relaxation techniques. These can also help us so that sleep interruptions do not result in hours of lost sleep. “Empty” our thoughts in a notebook before going to bed, controlling our breathing… these are ways to prevent our stress from affecting our sleep. Lack of sleep and rest has important effects on our physical health and our mood. It is not surprising therefore that it is an issue that worries Spaniards more and more, to the point of becoming one of the countries with increased drug consumption to sleep like benzodiazepines. Like any other health problem, many times treating it is not in our hands but rather health experts must be the ones to tell us the appropriate guidelines to solve our problem. Of course, taking the first steps towards a better dream is still in our hands. In Xataka | There are people who sleep four hours a day and are still functional. It’s the closest thing we have to genetic “superheroes” In Xataka | Drink water right before going to sleep? Science has finally clarified whether it is a good idea or a terrible enemy of sleep Image | Mathieu Bigard *An earlier version of this article was published in May 2023

Eat breakfast as soon as you wake up or wait a couple of hours? This is what science says about perfect timing

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For decades we have heard the incomprehensible mantra that “breakfast is the most important meal of the day”, however, nutrition has been advancing to put the focus now when we eat and not what it is eaten. But here chrononutrition studies how the timing of our food affects our metabolism; has a lot to say about it. A schedule. If you are one of those who jump out of bed straight to the toaster or, on the contrary, one of those who need a couple of hours to pass for their stomach to “open”, you have probably asked yourself: what is the ideal time to have breakfast? And to answer this question, we have to turn to science. The biological clock. Something very important here is that our body does not process food the same at eight in the morning than at eight in the afternoon, all because our circadian clock and insulin sensitivity fluctuate throughout the day. According to classic reviews in this field, aligning the onset of feeding with the active phase of our circadian rhythm improves glucose homeostasis, lipid control, and thermogenesis. The bottom line here is that our body is better prepared to manage energy in the morning. The studies. Here, a large review published in 2023 followed more than 100,000 people and its results were conclusive in pointing out that eating breakfast after 9:00 in the morning increases the risk of developing type 2 diabetes. 59% compared to doing it before 8:00. But constantly delaying the first meal of the day and shifting caloric intake towards the evening is associated with a higher cardiovascular risk and worse metabolic markers at the population level. Therefore, the premise we have on the table right now is that eating breakfast early offers a great advantage. But with nuances. Having breakfast early is good, but… Does it have to be as soon as you open your eyes? There is no clinical trial here that dictates that you should eat food at minute zero after waking up, and in fact, waiting a little can bring benefits metabolic under certain situations. One of them, which came from a trial published in 2025compared people who ate breakfast early, at 8:30, with another group of people who ate breakfast mid-morning, at 10:30. Here, surprisingly, mid-morning breakfast reduced the glycemic response of the following meal to make it more efficient. This indicates that the time interval between breakfast and lunch influences how our body processes sugar hours later. More cases. In the case of being diagnosed with type 2 diabetes, a trial observed that delaying breakfast until mid-morning or even at noon managed to reduce the blood glucose that occurred after eating. What needs to be done. For most adults, science suggests that it is best to eat breakfast within the first hour or two of waking up, so there is no need to get out of bed and start eating because it seems to be the most efficient. But if we want to be precise, the limit may be nine in the morning, since delaying the first time we drink something too much in the day until noon and having dinner late is the perfect recipe for metabolic imbalance. In short, there is no need to force yourself to swallow toast with your eyes still glued to sleep. Letting your body wake up, doing your morning routines, and eating breakfast an hour after waking up not only respects your natural rhythms if you’re not immediately hungry, but it has solid clinical support. Images | freepik In Xataka | We’ve been telling ourselves for 100 years that breakfast is the “most important meal of the day.” The problem is that it is not true

Science and longevity experts are clear about what time you should wake up

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For years, the culture of effort and extreme productivity has sold us the “five o’clock club“like him Holy Grail of successtaking as examples to CEOs, influencers or personal development gurus who point out the need to wake up at five in the morning. However, science focused on aging has a very different message: waking up too early is not only not productive, but it can shave years off our life. The experts. Sebastian La Rosaa doctor specializing in longevity, already pointed out that the optimal time to wake up is in a very specific window: between 6:45 and 7:00 in the morning. And the reality is that the scientific literature supports its claims based on clinical experience quite well. Without going any further, an analysis that lasted for 20 years in large groups of people revealed that the lowest point of mortality risk is exactly around seven in the morning. From this point on, extremes (as often happens in biology) are quite expensive. The extremes. Get up constantly after 8 in the morning raises the risk of mortality from all causes by a staggering 39%. But being a night owl and waking up super early every day isn’t good for your health either. This is what they saw from the data extracted from the UK Biobankwith a sample of more than 433,000 people, showing that the evening chronotype (going to bed late and getting up late) has a 10% higher risk of mortality total compared to early risers, impacting more harshly on people over 63 years of age. More tests. On the other hand, a massive study from the University of Exeter found that people who wake up naturally between five and seven in the morning reduce their risk of premature mortality by between 20 and 25%. This fits perfectly with the recommendation to go to sleep between 10:00 p.m. and 11:00 p.m. to achieve 7 or 8 hours of restful sleep and protect, in the process, cardiovascular health. The golden rule. While 7:00 a.m. seems like the evolutionary magic hour, researchers at Harvard and other pioneering institutions have reached an even more important conclusion: consistency is the most important factor. In this way, having irregular sleep schedules, such as going to bed and getting up at very different times each day, increases the risk of mortality between 20 and 48%. In fact, the regularity of the sleep-wake cycle has been shown to be a stronger predictor of mortality than the total number of hours slept. This forces the scientific consensus to establish that sleeping between 6 and 8 hours is ideal, with exactly 7 hours being the figure linked to greater survival in large population cohorts. But if we choose to sleep less than seven hours or more than eight hours, the body can become unbalanced and increase the risk of death. Hacking the internal clock. Behind all these statistics there are pure cellular mechanics. In animal models, it has been proven that having “high amplitude” circadian rhythms, with very marked differences between daytime alertness and nighttime rest, directly correlates with greater longevity. When this biological clock is altered by living behind sunlight, we alter metabolic pathways critical for aging such as via mTOR, sirtuins or IGF-1. Exposing yourself to natural light as soon as you wake up around seven in the morning is the signal that the brain needs to set this complex hormonal mechanism in motion, mitigating oxidative damage and preventing cardiovascular diseases and cancer. Images | muntazar mansory In Xataka | If you fall asleep in less than five minutes, you don’t have a “superpower”: it’s a warning signal from your brain

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)

Science has something to say to all those who drink coffee as soon as they wake up

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Having a coffee for many is something that It is essential to start the day. It is something that in our country has become a cultural habit, but it is also a very relevant pharmacological event. Since although many people’s day doesn’t start until this coffee, our body already has its own “start-up” system built in as standard that we could be affecting. A good debate. Recently has arisen an idea that has set a precedent: Ingesting caffeine immediately after waking up interferes with the body’s natural biology. Specifically, with cortisolwhich is the stress hormone that allows us to wake up in the morning and sustain us throughout the day. Given this, It is recommended to wait between 60 and 90 minutes to drink your first cup of coffee.. Although… How much truth does this have? If we analyze the most recent clinical literature and population studies, we discover that Coffee in the morning is, in fact, a powerful ally for cardiovascular healthbut its maximum effectiveness depends on fine synchronization with our hormones. Natural injection of energy. To understand the effect of coffee on our body, we must first understand what happens when you don’t drink it. When you open your eyes, your brain doesn’t turn on like a switch, but instead starts a chemical cascade known as Cortisol Awakening Response (CAR). This is essential, since upon waking up, cortisol begins to increase and reaches its maximum peak approximately 30 to 60 minutes after opening the eyes. A hormone that is essential to activate us, and that is released in large quantities, for example when we are stressed or there is danger. A limbo of signals. In this way, if we introduce caffeine right into the body when cortisol is rising, we may be generating unnecessary overstimulation, increasing nervousness or so-called jitters. Furthermore, caffeine (despite the fact that it hurts for some) does not provide real energy to our body, but what it does is block the adenosine receptors, which is responsible for making us feel tired. In this way, when we wake up, there is still some of this signal in the body and if we block it suddenly and too soon, when the effect of the coffee wears off, this accumulated adenosine suddenly binds to its receptors and causes the famous mid-afternoon fatigue. What science knows. To date, there are no controlled clinical trials that compare the long-term cognitive performance of a group of people who drink coffee immediately versus another who waits 90 minutes. But what we do know is that there is a tolerance effect. A study published in PMC points out that in regular coffee consumers, the cortisol response to caffeine is significantly attenuated. That is, your body has already gotten used to that morning “hit” and the hormonal interference is much less than in an occasional consumer. In this way, when we remove the morning coffee, it may be much more difficult for a person to properly start their body as they lack that ‘drive’ to which their body has become accustomed. The night battle. Where the science is clear is in the use of caffeine late in the day. A study in Science Translational Medicine showed that a double espresso three hours before bed delays the circadian clock by about 40 minutes, seriously affecting sleep quality. Is it worth waiting? If you are one of those who feel intense anxiety after the first coffee or if you experience an unbearable drop in energy at two in the afternoon, the recommendation to wait 90 minutes has physiological plausibility and can be a valuable personal experiment. By delaying caffeine, you allow cortisol to do its job and residual adenosine to be cleared more naturally so you don’t have that unpleasant mid-afternoon tiredness. However, for the healthy general population accustomed to coffeethere is no evidence that taking it as soon as you wake up is harmful. We are only left with that effect of dependence on coffee that interferes with the internal ‘caffeine’ of awakening that our body produces. This is why the 90-minute rule is more advice based on clinical observation and biological logic than on robust studies. In Xataka | We knew that coffee was good for our health, but now we have discovered that it is a great ally of our microbiota

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