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
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
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.
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.
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.