You just need to get some sleep
Healthy sleep is one of the important stages necessary for good health. Lack of sleep is harmful to the body. Today, theories are becoming increasingly popular, according to which a person can sleep 5-6 hours a day without harm to health. Unfortunately, it's not that simple.
According to research, most adults need 7-8 hours of sleep to fully recuperate. Lack of sleep leads to a decrease in mental activity, leads to a deterioration in learning due to memory impairment, and a slowdown in the body's reactions to external stimuli. In addition, regular lack of sleep has a negative impact on the psyche and leads to irritability.
Be proud of your morning
Extol your morning, be proud of it. When you gradually introduce early rises into your life and love them, you will begin to cherish every minute. Share your feelings with your family, friends and people around you. Convey your emotions, show how much energy you have, don’t be ashamed of your love.
In harmony with your body, with the first rays of the sun, with the morning silence - you reach a different level of awareness. If you rationally use internal resources and external opportunities, maintain a balance of sleep, rest and work, your body will thank you for getting up early with a surge of strength and health.
Author: Sofia Svetlichnaya
Watch a video on how to get up early:
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Motivation is everything
Motivation will help you get rid of the “got up, but didn’t wake up” state. Nothing affects the body more than mood. This topic is raised in many studies in psychology and other sciences. The body is an integral system. Most reactions to external stimuli are programmed reactions. Such as waking up in a good mood.
It is recommended to program yourself in the evening for an easy awakening and a successful day. Don't go to bed upset or offended, don't set yourself up for a terrible hard day at work tomorrow. It’s better to think about what good things await you tomorrow, how fun and interesting it will be to solve a difficult problem. Wake up in a good mood. This attitude will make waking up much easier.
Step 4: Drink a glass of water
It is extremely important to give yourself a drink every morning. After six to eight hours without water, your body naturally becomes somewhat dehydrated, which causes fatigue. If a person often feels tired at any time of the day, then in order to get rid of this unpleasant feeling, he actually often needs to drink more, and not sleep at all.
You can do as I did - add water in the evening. And drink it as quickly as possible, but without causing yourself any discomfort. After this, your motivation level upon awakening will increase from 3 or 4 to 4 or 5 units.
sunlight
For normal functioning of the body, sunlight is necessary. Today, the rhythm of human life reduces the time spent on the street during the daytime to a minimum. This leads to many health problems, one of which is sleep disturbance. Circadian rhythms affect the body's sleep and wakefulness state, so the lack of sunlight leads to a disruption that makes it difficult to wake up in the morning. This is especially true in the cold season, when the days are short and you have to wake up at night.
It is best not to completely curtain the windows so that the rays enter the room.
Everyone has probably noticed that it is easier to wake up after dawn. Another trick to waking up on time is to ensure that daylight enters the room. It is best not to completely curtain the windows so that the rays enter the room. If you wake up before dawn, get a lamp with a timer, or even worse, set the TV to turn on. The light will signal the brain that it is time to wake up.
Experts recommend choosing a room for your bedroom whose windows face the sunrise. This is the most suitable option for biorhythms.
Wake up with positive thoughts
Don’t set yourself up negatively in the evening for getting up early. When thoughts appear: I won’t get enough sleep, I’ll wander around sleepy and tired, I won’t be able to concentrate, and so on. This attitude will make your awakening something of a sorrowful one. You won't feel the joy and euphoria of waking up early. So get positive thoughts out of the bins, and send all the negativity away.
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An alarm clock has no place under the pillow
Another trick to help you wake up in the morning is not to put your alarm clock under your pillow. Everyone is familiar with the situation when, after the alarm clock rings, it is reset for several minutes many times. As a result, it is even harder to wake up, and you may not even hear the alarm clock.
Many people are interested in how to wake up without an alarm clock. It is best to place the alarm clock away from the bed and set it to the same time every day. Over time, you will develop the habit of waking up and getting up with ease at the first alarm signal and even without it at any time.
It is advisable to place the alarm clock away from the bed so that you cannot turn it off without waking up.
In addition, it is recommended to sleep for about 8 hours precisely because such a period of time is necessary to reboot the nervous system. You shouldn't go to bed late. It is best to go to bed at about 10 pm, since sleep is deepest between 10 pm and 2 am.
Fill your morning correctly
A very important stage, without which early rises are simply impossible. You should fill your morning with activities, processes, and practices that give you a pleasant feeling of languor inside. What brings you pleasure, what you don’t have time for during the day, or what at other times loses its charm. Write a book or just morning pages, draw, work on a personal project, dream, read, meditate, cook a miracle breakfast for the whole family, listen to the wind. In fact, there are a huge number of such activities. Find yours, try, select, experiment.
Sleep phase accounting
Today there is a popular theory according to which a person needs to wake up as early as possible, preferably at 5 am. According to research, this hypothesis is not entirely correct. It is recommended to choose the wake-up time based on your sleep phase. Human sleep is divided into rapid and slow sleep. Alternating these stages allows the body to have quality rest and recovery.
REM sleep is a deep phase of sleep, during which all processes in the body slow down. During this time, we often have dreams that we remember after waking up. The pulse quickens. REM sleep takes up a fifth of your night's sleep. It is easier to wake up at this time. In the slow-wave sleep phase, getting up is difficult, a person feels tired and weak. It is easiest to wake up in the early stages of this phase. At this time, people most often wake up without an alarm clock.
Incorporate physical activity into your morning
For many, morning is the best time for physical activity. Before the start of vigorous activity, you have time to charge yourself with energy for the whole day. Morning sports are not comparable to an evening jog, or to pumping muscles in the gym during the day; it has a symbiosis of a special atmosphere and the understanding that you have a day ahead to realize everything you have planned. In addition, physical activity after waking up makes early rises softer, the body gets used to them faster and does not react so sadly to them.
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Morning shower
A morning shower will help you finally perk up after sleep. It has been proven that such a ritual improves brain productivity and increases performance. Scientists have concluded that taking a shower in the morning helps the brain solve a problem that requires a creative solution. Doctor of Philosophy S. Carson claims that the moment of insight in an insoluble problem comes precisely in the soul, since during the procedure alpha waves predominate in the brain, that is, the brain is in a psychophysically relaxed state, but at the same time it is actively working.
It is best to take a contrast or cool shower in the morning. The body becomes toned and the body is fully activated.
Introduce useful practices into your morning
Morning practices will help you get to know yourself better and find a point of peace. Their duration can vary: from one minute to an hour. You can borrow a practice from someone or come up with it yourself. Some people write a gratitude journal, others fill their bodies with pure pre-dawn oxygen, and others simply listen to the silence. Morning practice bears fruit over time. You react differently to many situations, become more holistic and fall in love with life even more.
Additional recommendations
To make waking up in the morning easier, you can also use the following recommendations.
- Avoid alarm clocks on weekends. If you find it difficult to wake up very early every morning, give yourself the opportunity to “get extra sleep” on the weekend. This will help you fully recover after the work week. But if you wake up, don't lie in bed for hours. This prevents you from developing the habit of waking up without an alarm clock and throws off your internal clock.
- Stop using your cell phone a few hours before bed. Viewing the news feed and social networks inhibits the production of melatonin, which is responsible for good sleep. Therefore, it is harder to wake up.
- If you use white noise to drown out extraneous sounds, avoid it during sleep. It is better to set the playback so that it turns on some time before waking up.
- Lead an active lifestyle. Regular exercise and evening walks improve the quality of sleep, which makes it easier to wake up.
- Eat right. Heavy fatty foods, especially in the afternoon, have a negative impact on health. Late meals negatively affect the quality of sleep. A sleeping person's metabolism slows down, so if food does not have time to be digested before falling asleep, the body does not rest. He is forced, albeit slowly, to work to break down food. This leads to heaviness in the gastrointestinal tract and a broken state in the morning.
- Avoid caffeine 5 hours before bedtime. The tonic effect of the substance does not allow you to get a good night's sleep, since the brain cannot rest.
- Get ready for bed. Ventilate the room, make sure that the room is not hot.
As you can see, waking up in the morning is not a problem if you follow some simple rules. To do this, you need to go to bed early, make friends with your alarm clock and establish morning rituals, for example, drinking a glass of water, taking a shower and letting daylight into the room. All these life hacks will help you get up at the right time without any problems.
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Wednesday was clearly a bad day.
I was lethargic since the morning, spent half an hour in bed scrolling through the news feed and hanging out on Twitter. I wanted to spend some time emailing, but my inbox was empty. This is the flip side of the morning benefit I discovered yesterday.
I skipped my morning exercise, my energy level remained low .
I began to have doubts about the wisdom of my new schedule. I was surprisingly unproductive all day, often taking breaks from social media instead of writing or researching.
Anxiety about tight deadlines forced me to return to work for a few hours after lunch. In the end, I didn’t go to bed until 10 pm.
