Here is a concise summary of the text in 250 words or less:
**8 Harmful Morning Habits to Break**
A discussion with Matheus Santana highlights 8 common morning habits that can negatively impact productivity, physical health, and emotional well-being. These habits are often developed unknowingly and can be detrimental if not changed. The habits to break are:
1. **Hitting the snooze button**: Delays the inevitable and can make you sleepier.
2. **Tinkering with your cell phone immediately after waking**: Exposes you to unnecessary distractions and negativity.
3. **Not drinking water after waking up**: Fails to hydrate the body and kickstart metabolism.
4. **Leaving the bed unmade**: Reflects poor organization and can psychologically impact the rest of the day.
5. **Avoiding natural light in the morning**: Disrupts the body's circadian rhythm.
6. **Brushing teeth immediately after breakfast**: Can damage tooth enamel due to acid production from food.
7. **Taking a hot bath in the morning**: Induces relaxation, but also drowsiness; a cold shower is recommended instead.
8. **Watching TV in the morning**: Often exposes you to negative news, setting a poor tone for the day.
**Replace these habits with more positive, uplifting routines to improve your overall well-being.**
Here are the key facts extracted from the text, numbered and in short sentences:
**Habits and Effects**
1. Hitting the snooze button can make you enter a new sleep cycle, leading to waking up sleepier.
2. Sleep experts recommend resisting the temptation to hit the snooze button.
3. Using a cell phone as an alarm clock can lead to immediate social media checking.
4. Exposure to social media immediately after waking up can make you more receptive to suggestions.
5. Not drinking water after waking up can lead to dehydration and decreased alertness.
6. Drinking water after waking up can hydrate the body and boost metabolism.
7. The recommended daily water intake is approximately 35ml per kilo of body weight.
8. Making your bed in the morning can have a positive psychological impact and improve organization.
9. Exposure to sunlight in the morning helps regulate the circadian rhythm.
10. Brushing teeth immediately after meals can damage tooth enamel due to acid production.
11. Experts recommend waiting at least 30 minutes after meals to brush teeth.
12. Taking a hot bath in the morning can lead to relaxation and drowsiness.
13. Cold showers can increase alertness and energy by stimulating the metabolism.
**General Facts**
14. Most people spend 7-8 hours without drinking water during sleep.
15. A person's water quota for the day is recommended to be around 35ml per kilo of body weight.