How to learn to get up early in the morning and get enough sleep: a few simple rules

Posted on Jul 3, 2022      42

Do you dread to think that tomorrow you have to wake up at 7 am for work? In the morning you feel broken, you do not know how to learn to get up early? You can only sleep 4-5 hours a day?

Then we come to you with this article! Here are some helpful tips that you can follow to learn how to get up early and still feel good!

Why can’t I go to bed on time?

In order to easily get up in the morning, you need to go to bed early. First, let’s talk about the reasons that prevent you from falling asleep on time.

You woke up late and your body doesn’t want to sleep anymore.

For example, if you got up from bed at 6:00 pm, it is unlikely that you can fall asleep at 10:00 pm. Neither a glass of milk, nor a walk, nor a hard workout at the gym will help. Most likely, you will fall asleep again no sooner than 3:00 a.m.

Only sleeping pills can help in this situation, but if you rarely have problems with sleep, then you should not take them: they can cause future chronic fatigue or, as if it sounds contradictory, insomnia. So the main advice in this situation - get up earlier.

You are afraid to oversleep.

It immediately brings to mind the situation with which everyone began the beloved Christmas movie "Home Alone". The McCallisters’ alarm clock goes off in the night, and the next day they rush to the plane because they overslept.

This is the fear of every person who has an important trip or event coming up. It is this fear that prevents you from sleeping. As a result, you fall asleep an hour before the alarm clock rings, and the morning is completely joyless.

Only one thing can help you cope with this - solving the real problem. In fact, you are not afraid to oversleep, but to be late for the flight / bus / event. So in the evening, once again make sure you have everything ready for tomorrow, and tune in to the good things: imagine waking up at the first wake-up call with no problems and feeling awake and cheerful.

Heavy stress prevents you from falling asleep

If the day was nervous, exhausted and constantly thinking about bad things, prepare for sleep in advance. Soothing medications, movies, and books will not help you with this. The most effective method is to draw.

It really calms, forces to concentrate on the process and does not allow thinking about anything else.

And it doesn’t matter what you’re drawing on or if you know how to do it. The main point is the process. If you like embroidery or knitting, that’s great too. Needlework has just as much magical power as painting for nerves.

Tomorrow is a busy day.

Thinking about reports, exams, public speaking, and other important events can also be a significant problem. You won’t be able to sleep because you’ll constantly be thinking about how you’ll cope with the task at hand.

In this situation, it is very important to get rid of extraneous thoughts. Remembering the above point, you can resort to drawing or handicrafts. Cooking will also be a great helper. You will fully concentrate on cooking and will not think about the day ahead.

Are you feeling depressed?

If you feel depressed or are already trying to get rid of this illness, sleep problems can occur both because of your psychological state and because of the body’s biochemistry.

Fatigue, both physical and mental, will help you sleep. Study foreign, solve a few geometry problems correctly, memorize important dates in history. You can also do some housecleaning or go to the gym. The main thing is to tire yourself out enough so that the strength is enough only to get to bed and go to sleep.

Now let’s talk about the rules that must be followed if you want to easily get up in the morning and look healthy, awake and beautiful.

How to learn to get up early

To understand how to easily wake up in the morning, let’s understand what to do before bed and in the morning.

What to do before going to bed

  • To force yourself to wake up early, find a reason to do so. It may not just be work or school. Perhaps you have a morning workout or a planned shopping trip. The main thing is to choose an important activity that will definitely win the fight against the desire to sleep longer.
  • Sleep at least 7-8 hours. Many people say that 4-5 is enough for them to look awake and refreshed. However, this genetic trait happens to a few. Most just don’t have enough time to fully recover. Don’t sacrifice sleep in favor of your favorite TV show or interesting book. Go to bed early, and then you’ll have an easier time getting up in the morning.
  • Try not to be nervous before going to bed and think only about the good. Bad thoughts will not only prevent you from falling asleep but also make you feel worse.

According to research by doctors, in order to feel good, a person should go for a walk outside for at least an hour a day. If possible, do it in the evening - fresh air ensures a healthy and sound sleep. That is why it is recommended to air the bedroom.

Pajamas also play an important role in this matter. It must be, first, comfortable, preferably made of natural materials, fit in size.

The clothes in which you sleep should not press, slip, rub the skin, be too hot in summer and too cold in winter.

Sleep in complete darkness - lighted lights, a night light, light from another room or a laptop screen are all irritants that are best avoided.

What to do in the morning

  • Many people know the joke: “That’s what happens when you put your favorite song on the alarm clock ... And there is no more favorite song ...” We strongly recommend using as a melody the appropriate music to the alarm clock the music. Not too lyrical, because not to wake up, and not too harsh, so as not to spoil the mood in the morning with a sudden awakening.
  • Make you get a new habit - to stretch in the morning calmly and without harsh movements. This way you will show your body that you slept well, are ready “for work and defense” and will get out of bed now.
  • Immediately after awakening, on an empty stomach, drink a glass of water, preferably with lemon and honey. This cocktail will not only prepare your stomach for the soon intake of food, but it will remove the substances that accumulated during the night and help you wake up finally.
  • In warm weather, open a window in the morning to banish sleep. Fresh air will help cheer you up.
  • If you live in a private home or your neighbors are nice guys, play some upbeat music in the morning. It’ll lift your spirits and give you a boost of positive energy. Also, don’t forget about your favorite drink: green (black) tea, freshly squeezed juice or coffee will be your partners in the fight for a good day.

Mistakes that prevent getting out of bed in the morning

Here is a list of the most common mistakes that you make after the alarm clock rings, as well as tips on how to avoid them.

Forgetting to leave warm clothes by the bed

Even if your apartment has good heating and you do not have to sleep under two blankets in winter, it’s still very difficult to get out of a warm bed in the morning. But if on a chair near the bed you will have soft pajamas, terry robe, and warm slippers next to you, it will be much easier and more pleasant to get up.

So if you do not forget to take care of yourself in the evening, in the morning you will warm up faster and forget about how unpleasant it is to freeze after the alarm clock rings.

Leaving the alarm clock by the bed

The first rule of waking up is to leave the alarm clock in another room. Here, you definitely won’t be able to turn it off without getting out of bed, or set it for five minutes to give yourself a chance to snuggle under the covers some more. In addition, the habit of moving the alarm clock has a negative impact on your health.

If you hear it ringing and move it, you are awake. Over the next 10-15 minutes, which you give yourself as an extra rest, the body will not have time to sink into a deep sleep, and the next ringing of the annoying alarm clock will not let him get to his cherished goal.

In this way, you yourself provoke a stressful situation, because of which the body does not have time to relax and recover. If you subject it to such torture every day, it will lead to fatigue, irritability, reduced ability to work and level of concentration.

Gathering in the dark.

It’s even harder to wake up when the room is dark. Here, the body continues to produce melatonin, which handles drowsiness, instead of “triggering” the stress hormone cortisol, which helps cheer you up faster. So immediately after waking up, turn on the bedroom light and start getting ready for work.

If there are other people in the apartment, go to the kitchen and get dressed there. This way you won’t wake anyone up, but you can finally wake up because of the bright light in the room.

Ignoring breakfast.

To get your day off to a good start, you need to eat breakfast. And not with sausage sandwiches, but with a full nutritious meal. For example, oatmeal, casserole or cheese cakes. Fatty and spicy food should be excluded from your diet. Coffee and tea should be drunk a few hours after awakening. Contrary to the belief that these drinks give you a boost of energy and vigor in the morning, in fact, the opposite is true.

As already mentioned, in the first few hours after waking up, the brain actively produces cortisol, which helps to wake up faster, tone muscles and feel active. And caffeine (tea also contains it) helps reduce the amount of stress hormone produced and prevents the body from waking up naturally.

If you constantly drink coffee or tea in the morning, the production of cortisol is minimized, and you can no longer feel normal in the morning without an invigorating beverage.

Not exercising.

To get your body awake sooner and your muscles toned, don’t forget to exercise in the morning. You don’t have to spend 40 minutes on a treadmill, do push-ups, or do complicated exercises with weights and barbells. It’s enough just to stretch your muscles and do a little stretching.

The most effective in the morning will be yoga. You can find a list of necessary exercises on the Internet or consult your trainer (if you go to the gym). The best asanas for awakening the body are considered being the Surya Namaskar (Salutation to the Sun) complex. 12 continuous exercises on the same wave with the breath to get rid of stress, to get a charge of energy and find harmony of mind.

Sleep less than you should.

It is scientifically proven that a person needs, on average, 7-8 hours of sleep to feel awake in the morning. It is necessary to fall asleep before 11 p.m. In winter, this task goes from difficult to easy, as it gets dark early outside and the body is ready to go to sleep at 7 p.m.

Do not think that you’ll sleep for 4-5 hours and feel like a cucumber after the alarm bell. It is better to comply with the norms prescribed by doctors and feel good in the morning than reading late with your favorite book and picking yourself up in pieces the next day.

Waking up with negative emotions

Agree, the day can not start well if immediately after awakening in your head spins the phrase: “Again, to work”. How much longer can I go on? I do not want to get up. By allowing such thoughts, you program yourself that the day will not bring you anything good. Try to wake up with a positive attitude. Imagine how many new discoveries the coming day prepares for you: smile, feel joy, lightness, and energy.

Try to find a morning stimulus that will allow you to get up in the morning with pleasure. Perhaps an energetic piece of music or a favorite meal will put you in a positive mood. It’s not so important what you choose. The main thing is to get a powerful charge of energy after performing this ritual.

Teg:   morning  sleep