How easier it is to wake up. How easy it is to wake up in the morning and in a good mood

How many people justify their night look life by some mythical properties of the organism. I’m supposedly a night owl, and my body is designed in such a way that I can’t get up early, but at night I’m very energetic. Have you ever wondered why, for example, there are no owls or larks in the army? Yes, because there is a regime! And with him all people are people, and not birds.

Staying up early in the morning or in the afternoon is just a force of habit. It is this lady who forces us to take her instructions for personal desires. I first felt this when I stopped adding sugar to my tea. The once favorite sweet drink suddenly became completely tasteless. A month after the start of my experiment, I decided to add sugar to tea and was surprised to find that such a drink no longer seemed tasty to me.

If you went to bed late, then getting up early is out of the question. Vicious circle.

The same is true with sleep. At first I got up at 8 o'clock in the morning. When my workday began to depend only on me, I was happy. I could sleep until 10. Then, somehow, imperceptibly, my working day began at 11, then at 12 noon. And so I began to get up at 3 o’clock. The later I got up, the more difficult it was to fall asleep early, so my bedtime shifted every time. And if you went to bed late, then getting up early is out of the question. Vicious circle. This is how people mutate into owls.

The moment came when I received an offer to host a morning show. This meant that I had to get up at 4:30 am. Of course, I could not refuse such a tempting offer. I had two months to change my routine. Every day I tried to get up a little earlier than the previous day. At first it was difficult - every morning I was ready to give up on this idea. But the motivation was very high.

How did I learn to get up early and be cheerful in the morning?

First rule: to get up earlier, you need to go to bed earlier.

Oh, what a difficult task this is! It can be even more difficult to lie down earlier than to get up earlier. Don't wait until you feel sleepy. Go to bed at the same time every night.

At first it will be difficult to fall asleep. Use some tricks.

Be sure to turn off the lights and all electrical appliances. Darkness will signal the release of a hormone that causes drowsiness. If you watched TV or sat at the computer for a long time before going to bed, this may delay the release of hormones for some time. Therefore, avoid these activities before bed.
Add the scent of essential oils to your bedroom. Many people recommend using lavender, but I don't like the smell. I add bergamot or geranium oil to water and diffuse the aroma throughout the bedroom using a spray bottle.
Don't eat before bed. Your body will try to digest the food, which will make it harder to fall asleep.

Second rule: the first 5 minutes after waking up are very important, make them as comfortable as possible for yourself.

1st minute. Immediately after you open your eyes, think about the people close to you and the places where you were incredibly happy. Pleasant memories will be created the right attitude. My friend likes to imagine her future car in the morning, and the day goes great.
2nd minute. Stretch - this will awaken your body. Make a few deep breaths and exhalations - this will saturate it with oxygen.
3rd minute. Massage the back of your head, temples, eyebrows and earlobes. This will ensure a rush of blood to the head.
4th minute. Rub your palms together. This will improve blood circulation. Rub your body.
5th minute. Start to rise slowly. Sit on your bed and drink a glass of water. I pour it in the evening and leave it on the bedside table.

Third rule: bright colors and cheerful smells should be yours faithful companions every morning.

Hang bright curtains in the kitchen, buy bright dishes. I made a pomander that now hangs in my kitchen. This is a fragrant ball that fills the room. The simplest pomander, which is very suitable for waking up in the morning, is made from citrus fruits. Take an orange, tangerine or lemon, pierce it with a sharp stick and rub it with cinnamon powder. Stick clove seeds into the holes. We put the finished “device” in a warm place for 1.5–2 weeks. After this time, we tie it with a beautiful ribbon and hang it in the kitchen. The citrus pomander will delight you with its aromas for about six months.

And be sure, before you decide to start getting up earlier, decide for yourself why you need it. Lifehacker has already talked about it more than once. But if motivation is lacking, use shredder alarm clocks. You put a couple of hundred rubles into the alarm clock, and if you don’t get up at the appointed time in the morning, the alarm clock shreds the bills into small pieces.

Sometimes even the freshness of the morning breeze does not inspire modern man to awakening. He tirelessly presses the compassionate alarm clock, postponing the start of wakefulness further and further... Why?

It turns out that in order to be cheerful, it is not enough to take measures in the morning. Our morning depends on the evening, the night spent, and in general, on how we organize our daily and weekly routine.
For a Christian, the vigor of the morning is even more important than for a non-church person. After all, morning is a time for a lively conversation with the Creator, thanking Him, and offering the most important petitions for a person.

***
“When you wake up early, get up quickly and have sweet conversation with the Lord. Get well in the morning and the whole day will go well.”

People experienced in spiritual life notice that if you “read” the morning prayer rule, you read it in a half-asleep state, without paying attention, it’s as if you don’t get strength, you don’t get spiritually saturated. And if you completely leave yourself without prayer, then “spiritual fasting” manifests itself in all its glory.
Therefore, it is so important to wake up in the morning, cheer up and properly prepare yourself for the coming day.

“We don’t realize it, for the most part the fact that we, emerging from sleep, enter a completely new, unprecedented day. This day has never happened since the beginning of the universe. This day is brand new and full of endless possibilities. It will be partly determined in relation to us by the actions, words, personality of other people, and the events that are associated with them.
But to a large extent, like the day and like the events in the lives of other people, it will be determined by us, by what we are and how we act in it, in word or deed. And before entering this day thoughtlessly, by accident, we must stop and realize, accept into our consciousness as deeply as possible the fact that yesterday has passed, faded away, and now we are faced with the complete newness of a new day, and that God is in us this day sends – ideally – messengers from Himself.”

Metropolitan Anthony of Sourozh

Getting ready for the morning of a new day in the evening

1. Get enough sleep. If we don't get enough sleep, it will be very, very difficult to wake up in the morning. The body must rest from the day's work and worries. Before midnight, 1 hour of sleep is equivalent to 2 hours, it is important to take advantage of this.
2. Mode. It is ideal to always go to bed at the same time. Once you get used to doing this, waking up in the morning will be much easier. It would be great to go to bed around 10 pm and wake up between 5 and 7 am. This is usually enough for the body to get enough sleep. Determine how much sleep you need.
3. And on weekends too. Even on weekends, go to bed at a set time, otherwise it will be difficult for your body to readjust itself and you will end up feeling lethargic and drowsy.
4. Alarm clock. Set only 1 alarm clock in the morning and expect that now you will get up when it rings. If, to be on the safe side, you set several alarms, each 5-10 minutes later, you run a very high risk of oversleeping.

***
“You want to get up early. Good! - Buy an alarm clock and set it to right time As soon as it reaches him, it will immediately ring and wake him up. You just need to get up quickly, even throw yourself out of bed, for a week you’ll wash yourself, and then you’ll easily obey the alarm clock.”

Saint Theophan the Recluse "Letters"
5. Evening prayer rule. In evening prayer, we also ask that the Lord grant us rest at night and awaken us for morning praise and thanksgiving. It probably wouldn’t hurt to ask the Lord good morning in the evening in our own words, since this determines how carefully and wholeheartedly we will talk with Him in the morning.

***
“Get used to praying your own prayer. So, for example, the essence of evening prayer is to thank God for the day and for everything that is encountered during it, both pleasant and unpleasant; whatever bad thing has been done, repent of it and ask for forgiveness, promising to be correct the next day, and pray to God for protection during sleep. Express all this to God from your thoughts and from your heart.”

Saint Theophan the Recluse “What is spiritual life and how to tune in to it”
6. Attitude. It has been proven by experience that a strong determination and attitude to get up early, be cheerful and positive helps a lot in doing so. Tune in the evening how you will wake up, what will be your first thought, what will be your first actions. This helps a lot.
7. Fighting thoughts. It often happens that annoying thoughts prevent you from relaxing and falling asleep. Drive these disturbing thoughts away. If this happens very often, you can drink tea with valerian, mint or lemon balm before bed, put a lavender pillow under your head or drop essential oil lavender near the pillow. Short prayers are of great help in the fight against thoughts.

***
“If you want a peaceful sleep, go to bed, repent, be contrite in spirit and pray to the Lord. If you fall asleep with prayer, you will attract a Guardian Angel to you, who will protect you until you awaken.”

Archbishop Arseny (Chudovskoy)
8. Go to sleep with grateful thoughts. One priest recommended that his spiritual children write down at least 50 points in the evening: “Why should I thank God?” Doing this changes our thinking in a positive way and even allows us to cope with depression.

***
“When you bow down on your bed, remember with gratitude the blessings and Providence of God.
Then, filled with this good thought, you will more fully rejoice in spirit, and the sleep of the body will be for you the sobriety of the soul, the closing of your eyes will be the true vision of God, and your silence, being filled with a sense of goodness, will with all your soul and strength give the ascending mountain heartfelt glory to the God of all. . For when there is no evil in a person, then thanksgiving alone, without any valuable sacrifice, is pleasing to God.”

Venerable Anthony the Great

9. Cozy nest. A place to sleep should set you up for relaxation. There should be no TV or computer in the bedroom. Before going to bed, ventilate the bedroom and choose comfortable clothes for sleeping.

Happy morning!

The alarm clock rang

We had been preparing for the morning since the evening, and now it has come. The alarm clock rang. What are our actions now? The first thought of a Christian is the thought of the One who helped him to rest and wake up today.
Next, according to Theophan the Recluse, you need to literally throw yourself out of bed.

“If we slow down in getting up and praying, then the distressed guardian angel leaves us and the evil one comes to immediately instill in us a whole series of vain, idle or unfaithful thoughts - for example: about the need for additional sleep to preserve the health of the body; brings a memory of some trouble or anxiety from the life of the previous day.
You don’t need to listen to him, but quickly get dressed, constantly saying the Jesus Prayer or some other prayer to yourself or in a whisper. With this we achieve a lot at once.”

NOT. Pestov “Modern practice of Orthodox piety.”

“If you get up from your bed, and sleep from demonic obsession begins to torment you again, then jump up courageously, as if from fire, or as from poisonous snake, or like a roaring lion who wants to devour you. Resist sleep, ascetic, and, having risen, refresh yourself in the wind, keeping up your prayer at the same time. A person living alone does not need to sleep at the end of the day or night, for this causes great burden to him.”

Paisiy Velichkovsky “Kriny villages...”

Sign of the Cross

“Get out of bed, cross yourself and say: in the name of the Father and the Son and the Holy Spirit, and also: Lord, grant us to be preserved without sin on this day and teach me to do Your will.”

Saint righteous John Kronstadt "How to achieve holiness"

“As soon as you wake up, let your first thing be the sign of the cross, and your first words be the words of the Jesus Prayer.”

Venerable Barsanuphius of Optina

Secular articles on the topic of waking up in the morning recommend that when you wake up, you immediately smile. Why don’t you and I, having made the sign of the cross, smile with gratitude at the new day?

Necessary for the body

Getting ourselves in order before morning prayer. Will help you cheer up cold water while washing, wash cool water maybe arms and legs. So that the bustle of life does not carry us away and deprive us of prayer, it is very important to maintain attention to God during physical washing and preparation for prayer.

***
“Before the beginning of your prayer and after it, pray your own prayer and in the intervals readable prayers insert your prayer, making bows from the waist and the ground and kneeling. Annoy the Lord, the Mother of God and the Guardian Angel, in your word to Them, asking for everything that you feel is extremely necessary for yourself; pray that you will let yourself be known, and that through knowledge you will put in the desire and provide the strength to correct everything that is faulty, and even more so that your heart will be filled with the spirit of contrition and humility, in which sacrifice to God is most pleasing to Him.”

Saint Theophan the Recluse “What is spiritual life and how to tune in to it”

Morning prayer rule

Many works have been written on how prayers should be performed. Let us make a few statements here.

« To spend the entire day completely holy, peacefully and sinlessly, the only means for this is the most sincere, fervent prayer in the morning after rising from sleep. She will introduce Christ with the Father and the Holy Spirit into the heart and thus give strength and strength to the soul against the attacks of evil; You just need to guard your heart.”

John of Kronstadt “My life in Christ”

"Creature morning prayer- thank God for sleep and strength and pray to Him to help you do things all day for His glory.”

Saint Theophan the Recluse “What is spiritual life and how to tune in to it”

***
“When people don’t pray in the morning, they seem to say: “Lord, today I can do without You.” Not fulfilling evening rule, a person is likened to the nine ungrateful people healed of their illnesses by Christ.”

Archimandrite Eleazar (Ivanov)

« “In the morning, getting up very early, he went out and went into a deserted place, and there he prayed.”(; ). Here is a lesson to get up early and devote the first hours of the day to prayer, in solitude. The soul renewed by sleep is fresh, light and penetrable, like the fresh morning air; therefore, she naturally asks to be allowed into the place where all her joy is, before the face of the Heavenly Father, into the community of angels and saints. It is more convenient for her to do this at this time than later, when the worries of the day are upon her. The Lord arranges everything. We must accept from Him a blessing for our deeds, necessary admonition and necessary reinforcement. And hurry early, while nothing prevents you from privately ascending to the Lord with your mind and heart and confessing to Him your needs, your intentions and asking for His help. Having tuned in to prayer and thoughts of God from the first minutes of the day, you will then spend the whole day in reverence and fear of God with your thoughts collected. Hence - prudence, sedateness and harmony in affairs and mutual relations. This is a reward for the work you force yourself to do in the morning solitude. This is also for everyday people, therefore, a measure of prudence, and not something alien to their goals.”

Feofan the Recluse “Thoughts for Every Day of the Year”

***
“The demon of despondency... plunges those standing in prayer into sleep, and in untimely yawns steals poetry from their lips.”

John Climacus "The Ladder"

Finally

By properly organizing our day and week, we can train ourselves to go to bed and get up at the same time. Having learned to do this, and also get up at the first ringing of the alarm clock, we will overcome drowsiness and lethargy. Perhaps this should be the first step in spiritual life. If we pray with attention and feel every word of our morning appeal to God, then we are unlikely to want to go back to bed after that.

However, after illness, during periods of sunlight deficiency, with hypo- and avitaminosis, and with some diseases, drowsiness is a physiological phenomenon. This can be combated with tonics. herbal preparations(tincture of ginseng, Eleutherococcus, Rhodiola, Schisandra, Leuzea, etc.), invigorating drinks - coffee, cocoa, etc.

But in most cases, the lack of vigor in the morning is a consequence of our incorrect organization, weak psychological mood, lack of self-motivation to awaken. Thus, we deprive ourselves of the joy of meeting a new day.

In conclusion, wise advice from Barsanuphius of Optina. It is very relevant for all of us, and especially for those who live with relatives who are far from church life:

"Eat little secret to get up easily for matins and not oversleep: do not judge those who oversleep and are late. If you don’t judge others, it will be easy for you.”

If you notice that every morning, over and over again, you allow yourself to take a “five more minutes” nap, there are a few simple ways that will help you wake up easily in the morning. Try to stick to a routine the night before and set a goal to sleep 7-9 hours a night. In addition, some small tricks can help you wake up faster, for example, you can try placing your alarm clock on the other side of the room and opening the blinds or curtains to allow more light in the room. You can even use a special application that will help you wake up and get out of bed immediately.

Steps

How to wake up on time

Don't allow yourself to doze off after the alarm goes off! It is very important to get out of bed as soon as the alarm rings. Every time you decide to sleep in a little more after your alarm goes off, you're disrupting your sleep pattern, leaving you feeling just as tired.

If you set your alarm for 7:00, but you're actually only going to get up at 7:10 (so you can take a quick nap and lie around after the first alarm goes off), simply set your alarm straight to 7:10, giving yourself an extra 10 minutes of normal, uninterrupted sleep.

As soon as you wake up, turn on the light. This will help your eyes adapt to daylight, and it will also activate your brain, making you wake up and get moving.

Place your alarm clock on the other side of the room so you have to get out of bed to turn it off. This will help you break the habit of falling back asleep by turning off your alarm because you still have to get up to get to it.
- Place your alarm clock on a bookshelf, near your door, or on a windowsill.
- First, make sure that the alarm clock is not very far away and you can definitely hear it!
Immediately after you wake up, open the blinds or curtains. It's much more tempting to lie in bed when the room is dark. Therefore, every morning, immediately open the blinds or curtains to let you into the bedroom. sunlight, which will help you wake up.
- If you don't have much light coming into your bedroom, try purchasing a dedicated alarm clock. It simulates the dawn, making it much easier for you to wake up.
If you have a coffee maker with a timer, set the timer so that your coffee is ready by the time you wake up. If you're used to drinking coffee every morning, setting your coffee machine to start brewing coffee at a certain time is a great motivation to get out of bed and start a new day. The smell of fresh coffee will wake you up, and you won't have to waste time preparing it.

Place a warm jacket, robe or sweater next to the bed. One of the main reasons people have such a hard time getting out of bed in the morning is because it feels so warm and cozy under the covers. Put on a warm jacket or sweater immediately after waking up, and you won't have to worry about the morning chill.
- You can also wear warm socks or slippers to keep your feet warm as soon as you get out of bed.
If you don't have an alarm clock, try setting up an alarm app. Of course, you can always use your phone's alarm clock, but there are plenty of apps designed specifically to help you wake up and get out of bed. Browse the application catalog and choose the one that suits you best.
- Try these apps: Wake N Shake, Rise or Carrot - they will help you wake up easily in the morning.
To always wake up on time in the morning, schedule morning time important meetings. You are more likely to get out of bed immediately if you know you have important things to do. Schedule important meetings and walks with friends in the morning - this will be a good motivation to wake up on time and start doing business.

How to feel energetic

As soon as you wake up, drink a glass of water. This not only helps maintain water balance body, but also helps us feel more energetic and active. Before you go to bed, place a glass of water next to your bed or simply pour yourself some water in the morning as soon as you wake up and get out of bed.

When you have to get up in the morning, you always lack at least half an hour to get enough sleep. But work and other urgent matters don’t wait, so you still have to get out of bed. For some people, a quarter of an hour is enough to do this, while for others, even an hour is not enough.

True, it happens that you can force yourself to get up, but you can’t finally wake up and feel a surge of strength and vigor. What you need to do to wake up quickly, and how to feel joy in the morning, and not the desire to give up everything and continue dreaming.

Why do you want to sleep in the morning?

The answer to this question seems obvious - the body has not yet recovered from sleep, the brain has not yet worked at full capacity, and therefore it is difficult to force yourself to cheer up and start everyday activities. However, there may be other reasons why it is difficult to wake up in the morning. Pay attention to how long it takes you to get out of bed from the first time your alarm goes off. If you go to bed in about 20 minutes, you can assume that everything is normal and the desire to sleep more is caused solely by physiology.

If the amount of time it takes to get yourself out of bed in the morning is more than half an hour, this phenomenon is called heavy lifting, which can be a result of individual characteristics body, and improper organization of rest.

Is there anything you can do about the urge to smash your alarm clock that comes to you every morning? It is possible and even necessary, since getting up early is good for your health.

Proper sleep

For it to be such, it is necessary, first of all, to properly prepare for it.

Those who take into account the following recommendations wake up much easier in the morning:

At least an hour before going to bed, do not watch TV or use the computer;
Avoid alcohol before bed, as well as tea, cocoa, and coffee;
If you decide to eat at night, do not overeat, or better yet, give up late dinner altogether;
Accept hot bath about an hour before rest;
To make it easier to get yourself out of bed in the morning, read a book at night, listen to music, play a game with someone. Board games or just chat.

Rest mode is also important. It is believed that the ideal system for dividing the day is into three equal parts of 8 hours each (for rest, for work and for sleep). At the same time, each person can have his own regime.

Although 6-8 hours of sleep is considered normal, some people need 5-6 hours of rest, while others need 10-12 hours of sleep. The main thing is that your health does not deteriorate.

We wake up easily

There are a number of techniques that will help with this.

You don't need to get up immediately as soon as you open your eyes. It is recommended to do the charging, which will take very little time.

It's not about physical exercise, and about those that are done in bed:

Yawn. The body performs this procedure with pleasure. Moreover, he feels the need for it, because thanks to it, oxygen flows to the brain, saturating it, which will help him wake up quickly in the morning;
Exercises for the eyes. The latter will be in tension all day, which means they need to be prepared for this. Without moving your head, look around your room - the ceiling, walls, window;
Sipping. It will awaken not only the brain and set it up for work, but also the body.

If these activities don't help, there are other techniques you can try to help you wake up quickly and feel your best.

It is necessary to greet the morning in a bright room. It’s very good if there is a person next to you,
who is ready to open the bedroom curtains before you wake up. If there is none, do not close them at night;
The room should be at the optimal temperature and sufficient quantity fresh air– it will help you wake up quickly. To do this, you need to ventilate the room at night. By the way, you can feel more cheerful by ventilating the kitchen before eating breakfast;
Music. Many modern people wake up to the alarm clock mobile phone. These devices allow you to customize any melody to which you will wake up. Play something optimistic and invigorating. When you get out of bed, you can also turn on your favorite music;
Kitchen. When it is cozy, this is, of course, good, but a calm environment is not conducive to a person waking up quickly. Your kitchen needs to be “invigorated” a little, for example, with bright curtains and/or dishes;
Citrus. All citrus fruits have a scent that promotes wakefulness. If you eat at least one tangerine for breakfast, you will feel a surge of energy. Some people replace eating citrus fruits simply with the smell, purchasing air fresheners with the desired aroma, but they, of course, will not help you wake up so quickly in the morning and not want to sleep all day long, like a natural fruit.

In addition to all these techniques, a positive attitude helps to gain vigor.

Some people already wake up in the morning in a bad mood, thinking about problems, troubles, negatively perceiving the fact that now they need to get up and get to work through traffic jams, where the boss and a lot of routine tasks are waiting.

Of course, such thoughts will not help you wake up quickly in the morning, not only if you haven’t had enough sleep, but also if you slept like a baby all night.

Massage your fingers and earlobes. Tactile sensations transmit information to the brain that it is time for a person to contact the outside world. Stay positive. Think about what good things await you today, and remember only this positive point– it will make you feel a surge of strength.

All these methods can be applied regardless of the quality of your rest and its duration. But if a person does not get enough sleep, he may need additional activities.

One of them is cold and hot shower. It not only gives energy, but also has a beneficial effect on the entire body, strengthening it and increasing immunity. The procedure ends with a cold shower, and its total duration should be 3 minutes.

Many people also practice this method as a contract with their own brain. You need to agree in advance - before going to bed. Tell yourself that waking up tomorrow morning will be easy, and your mood will be cheerful and optimistic.

Do not despair if the first time your auto-training does not bring results - after several applications of this technique you will definitely see the result.

If you are at work

Probably, each of us has encountered at least once a situation when in the middle of the day we want to sleep.
The work at this moment should, as they say, be in full swing, but you are not able to do it, because the body requires rest. Invigorating gymnastics will help restore his ability to work.

On long autumn and winter nights (and sometimes even in summer), you really don’t want to get up for work in the morning! Use easy way wake up quickly and feel good throughout the day.

The alarm clock rang in the morning, turn on your back. With your legs straight, pull your toes towards you and tense all the muscles in your legs for a few seconds. Relax.
Point your toes away and tighten your leg muscles again. Relax.
Do this 10-15 times until a certain sensation appears in the perineal area (it’s difficult to describe, but it doesn’t matter).
Throughout this exercise, periodically open and close your eyes.

Pull the toes of both feet towards you. Move the heel of one foot forward as far as possible (sliding along the bed). Hold in this position for several seconds. Relax.
Same with the other leg.
Do this for several cycles. Exercise improves condition lumbar region spine.
Using finger movements from the center to the sides, lightly rub your forehead and face, and using top-down movements, rub your neck. Lightly massage your eyelids and rub your ears. Raise your head and comb your hair with your fingers.

With a smile, we sit on the edge of the bed and sit for 1-2 minutes.

If you have time, rub your body. First the stomach, chest and back, then the arms and legs. The arms and legs are rubbed with movements from the periphery to the center, and the sequence of areas is from the center to the periphery: shoulders, forearms, hands.
This massage improves the movement of energy in the channels of the body.

We stand up calmly, feet together. As you inhale, stretch your whole body. We stretch our arms and shoulders up and back, rib cage reveals itself. Exhale, continue to stretch.
As we inhale, we rise onto our tiptoes and stretch upward even more. The stomach is tucked in, we do not bend in the lower back.

Exhaling, we lower our heels, place our feet shoulder-width apart, bend forward with our hands touching the floor. The head hangs calmly on the relaxed neck muscles.
Using your abdominal muscles, lightly press your palms onto the floor.
Having done 2-3 cycles of free breathing, while inhaling we rise to the starting position.

With our shoulders squared, we go about our morning routine. Along the way, look in the mirror and smile at your reflection. Let it smile back at you and say: “ Good morning, my good".

Catch the feeling of joy and hold it at least for the morning.
On your way to work, open your attention to the world around you. Feel the joy of the coming day.
If you can maintain this state throughout the day, you will definitely notice changes that will begin to occur in your life.

In the evening, go to bed early. Best sleep- until midnight. Don't watch TV before bed, find quiet place in the apartment and remember (play on the internal video) the events of the past day. Look at them and let them go. This is already in the past.

Start practicing this method and see how easily and quickly you will wake up in the morning in any weather.

It goes without saying that exercise and a nice shower in the morning will give you energy and health for the whole day.
A pleasant shower is either a slightly cool shower, if you have warmed up well after gymnastics, or first warm up under a hot shower, and be sure to finish with a purely cold shower (but without hypothermia, so that the sensations do not go beyond the pleasant).