How easy it is to get up after sleep. Healthy environmental conditions

In the morning, also because of bad weather, I don’t want to get out from under a warm blanket and run somewhere. It’s just that sometimes you need to wake up in a matter of minutes and you can’t please yourself with morning drowsiness and bliss. Children somehow manage to immediately start somersaulting on the bed, running and dancing on the ceiling. And after that, with appetite, they have breakfast with bowls of semolina porridge, spitting at each other with a wonderful, chocolate and nutritious drink. And adults at this time of the day are practically not able to decisively stop all this disgrace. Because most adults, on the contrary, in the morning most of all resemble poorly animated zombies. Who roam swaying around the apartment in search of their socks, toothpaste and the meaning of life and have little understanding of what is actually going on around. Although in fact, turning your morning into a wonderful, eventful and active segment of the day is quite real. A few tips to help you wake up easier and faster every morning.

How to wake up in the morning quickly

If it is very difficult for you to wake up in the morning, then first of all evaluate your health. The reasons for this problem may be malnutrition And strict diet. If fatigue and drowsiness are your eternal companions, then you should definitely consult a doctor.
Don't eat before bed! You need to have dinner around seven in the evening, and go to bed - at 22.00-23.00. Then you will feel a slight hunger, and this supports the brain tone in the morning.
In the evening, put an invigorating drink or coffee near the bed. Drink this drink from the moment the alarm rings. This will make it much easier for you to wake up.
Fresh air invigorates! Fresh air will help to cheer up and wake up faster. Ask your relatives, who wake up earlier than you, to open the window or window in the bedroom. If fresh air causes drowsiness, this indicates deep fatigue - it's time to go on vacation!
Place the alarm clock away from the bed, such as in another room or in the far corner of your room. So you get out of bed just to turn off the alarm.
Mini massage. As soon as the alarm clock rang, begin to carefully massage each finger of the hand. Perform the massage two to three times with each hand. Located on the fingers a large number of nerve endings. During the massage, they are actively stimulated, and the body begins to wake up.
Use an alarm clock with light. In winter, the sun rises very late, and it is because of this that it is very difficult to wake up. Buy this alarm clock and you will get your personal light every morning and it will be much easier to get out of bed.
A glass of water in the morning! While the coffee is being prepared, drink a glass of water at room temperature. Water makes the whole body work, which means it will help you wake up.
Do not drink alcohol or coffee in the evening. After all, your body needs time to remove alcohol and caffeine from the body. Therefore, for good night give up these drinks, and it will be much easier to wake up already.
Music in the studio! Turn on the radio or TV louder! The morning show will make you wake up either from irritation or from interest. Rhythmic music also does not hurt, although it is better for our nervous system influences, of course, instrumental.
Previously, noble maidens always had a bottle of salt. It helps to refresh and invigorate. Leave it in the room in a conspicuous place so that it is always at hand. For more pleasant awakening You can use other pleasant scents as well. For example, oil with the smell of orange, lemon, grapefruit, which invigorate well.
Like penguins. Wash your face in the morning cold water! This not only encourages and helps to wake up, but also prolongs the youthfulness of the skin of the face.
Practice throughout the day so that it will be much easier for you to get up in the morning. Lie down, turn off the lights and turn on the alarm. When the alarm goes off, get up and do this exercise twice a day. This will help you get used to the sound of the alarm and how you should respond to it.
A delicious breakfast, exercises and cold and hot shower. The melody of the alarm clock also matters. Put your favorite song on the bell, and then it will be much easier for you to get out of bed and recover.

How to wake up in the morning in more detail

If you slept for a long time, this does not mean that you will automatically wake up vigorous and fresh. Your state after waking up largely depends on how correctly the phases of deep sleep and dream phases alternated at night. If the phases of dreams were crumpled, uneven, or, even more so, absent, it means that your brain has not fully recovered and awakening will turn into a continuation of a nightmare for you.

Two hormones are responsible for the proper flow of your sleep - cortisol and dehydroepiandrosterone (DHEA). Cortisol puts your brain into a deep sleep phase, DHEA spins “movies” at night, forcing the brain to wake up a little and show at least some activity.

Closer to the morning, the level of DHEA is usually the highest, so the phases of dreams follow one another, and the transition to awakening becomes simple and almost instantaneous. One has only to crow once to this ticking mechanism - and you are already ready for work and defense. In theory. Because in practice, in many people (especially those subject to frequent stress) the level of DHEA is lowered in general, and especially at night. And this is very in vain, since DHEA is the most important substance not only for the brain, but also for the whole body. It is an anti-stress hormone that is simultaneously responsible for your good mood, activity, energy and ability to rejoice.

Prolonged stress, fatigue, feelings of melancholy and anger, on the contrary, contribute to the production of stress cortisol, which suppresses the production of DHEA. Then in the evening you can’t fall asleep for a long time, after which you fall into a black hole without dreams, and in the morning you get up in the same depressed state, since the level of cortisol will still be high until noon.

One of the most successful ways fight against the lack of DHEA - physical activity after noon. Having visited gym a few hours before bedtime, you will have time to produce enough DHEA in order to see enough of something interesting in your sleep (and it is possible that it is naked and very passionate - nighttime erections are also directly related to this wonderful hormone), and in the morning you wake up in a state of quite close to working.

If evening insomnia, feeling unwell in the morning and constant fatigue last longer than two to three weeks - it's time to see a doctor. Deficiency of DHEA can also be caused by various problems in the body, such as heart disease, circulatory system, digestive organs, thyroid gland or general vitamin and mineral deficiency.

Sleep well, wake up refreshed

You, going to sleep well, went to bed early, and then for two hours you spent two hours spinning under the covers, counting all the sheep of Australia and New Zealand combined? It was better to stop futile attempts earlier and go on a more reliable path, for example, by drinking a glass of red wine and taking some interesting edition of classical oriental philosophy to read. But even the joint efforts of French winemakers and Chinese sages may not be enough if you go to bed in a room that is too warm or if your body itself is hot.

To fall asleep we need low temperature body - 36.4 gr. If you can't bring the temperature down, you won't be able to sleep for a long time. So open the window, accept cool shower, and most likely, you will not have time to turn even the second page of your favorite essay. And next time, do not play sports immediately before bedtime - it is harder for warmed muscles to lose temperature.

Do not wander in the dark - go into the light

It has long been known that the farther north a people lives, the more gloomy religion they come up with, the more problems they have with a sense of humor and the more sad tales they tell their children. All doctors unanimously repeat: the reason for this is the constant lack of light. Here in the regions, where the sun spit almost twenty-four hours a day, there is much more cheerfulness. Therefore, if you want to be an optimist, hold out the switch from a powerful lamp to the bed. So you will not depend on the vagaries of our northern climate, and even the most gray and filthy morning will start with bright light. Which instantly blocks the production of the "dull" hormone melatonin. When visual organs give a signal to the brain that it’s dark around, by and large there is nothing to do and it would be nice to sleep - your body begins to produce this very melatonin in considerable quantities, which contributes to a feeling of fatigue, lethargy and drowsiness. In general, not quite what a person needs in the morning. And in the morning a person needs about 40,000-60,000 lux (illumination units). Some of them you will receive with daylight, which will break through even the densest clouds, and the rest will be complemented by bright lamps. And melatonin will immediately stop its subversive activity.

Cheer up by yawning and stretching

In the morning, your muscles feel sluggish and stiff, blood circulation in them is slow, coordination and mobility are noticeably reduced. But jumping out of bed and immediately starting to jump, squat and do push-ups is not an option. First, it can be traumatic. Second, even healthy man from such a shock can experience sharp drop pressure, which will not improve his well-being. You need to start with the most gentle and at the same time the most effective exercises now. That's right, sipping. If you do not have such a habit, try to develop it in yourself. 2-3 minutes of competent sipping - and 70% of working capacity is restored. Another way to turn yourself on is to yawn widely with pleasure several times. A lot of muscles are involved in yawning - larynx, jaw, mimic and even eye. As a result, one long and painstaking "uuuuu" provides increased blood circulation in almost all areas of your head.

Cheer up and take out the trash

Were you too lazy to take out the trash yesterday? Well, that's right. But now there is an occasion for a brief visit to outer space. Going outside before showering and having breakfast will help you make all your morning activities more meaningful. One minute, during which you carry the garbage bags to the tank, is enough to feel like a worthy member of human society. Even if everyone around is in business suits and ties, and you are in pajamas and slippers.

Wake up to everything prepared before

"The morning is wiser than the evening?" And how! I personally don’t know a more tricky task than morning trying to figure out why you have one sock with a stripe and the other without, and where absolutely all clean shirts have disappeared. To think in the morning over a cup of coffee about the structure of the universe is yes. This is sacred. And here you don’t risk getting bruises on your shins, tearing through the heaps of various clothes in the closets and sniffing the armpits of all the sweaters you come across. The intellect wakes up slowly, and the ability to perform strictly consistent and energetic actions in the morning fluctuates at a critical level. So before going to bed, gather everything that you are going to wear and take with you in advance. And if you also have enough strength in the evening to prepare breakfast in the refrigerator on a separate plate, put a cup with a bag of tea and sugar on the table, pour water into the kettle and put a newspaper next to it, then in the morning your body will willingly crawl out of bed and crawl onto a meeting with these blessings of civilization, which he will get without unnecessary trouble.

Think only about pleasant things and get up with a smile

Do you know how you differ from a computer? The fact that you can easily program yourself without inviting any uncle Gates for this. Waking up, try to think about something pleasant that should happen today. (Well, at least something pleasant will still have to happen to you?!! Well, at least think about what wonderful weather today, marvelous dampness, beautiful clouds and a fresh hurricane outside the window ...)

The old rule "Get up with a smile!" has a very deep meaning. The mood that you create for yourself in the morning will more or less last until the evening - so let it be a good mood. And all sorts of unpleasant things can be thought about later, when these thoughts do not threaten you to spoil the coming day in advance. For example, after breakfast, during a trip to work. (But by no means before.)

Eat in the morning to wake up

You have to eat in the morning. To make yourself. To rape your nature, rising at the sight of this terrible jar of yogurt. Do you know how many people go to work every day with just a cup of coffee and a cigarette? Exactly the same time as later until noon he cannot come to his senses and spreads his thoughts on the office table, instead of tossing and turning with a huge amount of plans.

In order to feel human all day long, you need to consume at least a third of your daily calorie intake at breakfast. And even if you are on a diet, skimping on breakfast is unacceptable. Even if you don’t feel like eating now, you will want to eat three times more later. Ideally, breakfast should consist of:

from cereals - for a long-term influx of energy,
from fruits - for an immediate release of energy and vitamins
from dairy products - for proteins and minerals.

For example, a plate of muesli with milk and an apple, yogurt and a black bread sandwich with cheese, crispbread with jam, banana and kefir.

Good morning to you!

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

Steps

How to wake up on time

Do not allow yourself to doze off after the alarm! It is very important to get out of bed as soon as the alarm goes off. Every time you decide to get some more sleep after your alarm goes off, you're undermining your sleep patterns and still feeling tired.

If you set your alarm for 7:00 but don't really intend to get up until 7:10 (to take a nap and lie around after the first alarm), just set your alarm for 7:10 right away, giving you an extra 10 minutes of normal, uninterrupted sleep.

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

Put the alarm clock on the other side of the room - so you had to get out of bed to turn it off. This will help break the habit of falling asleep again by turning off the alarm, because you still have to get up to get to it.
- Place an alarm clock on a bookshelf, near a door, or on a windowsill.
- First, make sure that the alarm clock is not too far away and you will definitely hear its signal!
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 them into the bedroom. sunlight to help you wake up.
- If your bedroom doesn't get much light, try buying a dedicated alarm clock. It simulates the dawn, making it much easier for you to wake up.
If you have a coffee machine with a timer, set the timer so your coffee is ready by the time you wake up. If you're used to drinking coffee every morning, set up your coffee machine so that it starts making coffee for you at a certain time - this 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 spend time preparing it.

Put a warm jacket, bathrobe or sweater next to the bed. One of the main reasons people find it so hard to get out of bed in the morning is because it's so warm and cozy under the covers. Put on a warm jacket or sweater right 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, try setting up a dedicated 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 catalog of applications and choose the one that suits you the most.
- Try the following 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, assign to morning time important meetings. Most likely, you will immediately get out of bed if you know that you have important business ahead of you. 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 cheerful

As soon as you wake up, drink a glass of water. This not only helps to maintain water balance body, but also helps us feel more alert and active. Before going 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.

Anna Mironova

Reading time: 9 minutes

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If you are from the squad of those whom no force can get out of bed in the morning, who runs to work or school at the last minute, and for whom every morning is one big stress, we will try to help you.

9 best recipes for cheerfulness in the morning - how to learn to get up early, and at the same time - sleep well?

Walk outside before bed. Usually performed by non-working pensioners and young people in love. Join now!
Sleep in a well ventilated room With open window. Available to everyone.
Sleep on a comfortable pillow. With age, the height of the pillow should increase. Special attention give cervical region spine, all its seven vertebrae!
Listening to good music before bed , reading your favorite book, watching programs about nature and animals.
Don't eat before bed! The body will digest food and will not let you sleep soundly. The heavier the food, the harder it will be to sleep. Inner part Your body also requires rest, at least at night, because in the morning the endless processing of more and more portions of the food you supply will begin again.
Don't talk before bed hard problems , including with yourself, do not solve unsolvable problems. Most problems, oddly enough, will resolve themselves after a while, and difficult tasks are solved. early morning: while you sleep, your brain solves this problem. Remember the genius saying "Morning is wiser than evening". Sometimes the most "tricky", the most brilliant ideas come to mind in the early morning, at 4-5 in the morning. That's when the brain clicks problems like a computer!
Large bed and clean linen. These are prerequisites for healthy sleep. Do not spare money on this, because in a dream we spend a third of our lives. Read also:
Quick shower before bed. Works instantly. Just imagine how good it feels to be in a clean bed after a shower under a warm blanket…
Come up with a good reward for yourself tomorrow for such a feat
It can be an interesting business that is waiting for your fulfillment, shopping and buying a long-looked-for thing, it can be a meeting with friends - otherwise you have already begun to forget how they look, everything is a phone, yes a social network.

Each person has their own reasons for happiness and good mood, and for many people this work is a hobby! But try to add variety to the necessary routine, each time you can do something in a new way, add your own zest. Rearrange the furniture, finally!
Towards the rays of the sun
Getting up early in the summer is quite easy - let me into your bed Sun rays They will keep you warm and wake you up.

Sunlight stimulates the production in the human body important substance-serotonin - the hormone of happiness, and also regulates the circadian rhythm.
Don't waste your precious morning time!
Schedule the most important things for yourself in the morning. For information: mental activity the most productive time is around 10 am, well, for the sake of objectivity, at 2 and 6 pm. You can check!
We charge with energy and cheerfulness in the morning
And if possible - run in the morning, preferably with a companion. Well, if there is not enough willpower for this, no one has canceled a couple of squats and sips. Read also:

After all, it is necessary not only to wake up the brain, it is necessary that the whole body wakes up, the muscles work, the blood runs merrily through the veins. “Shut up your shoulder, swing your arm!” After all, during the day we have a lot of things to do. Good and kind.
We start The biological clock
A person who is too tired during the day falls asleep with difficulty. Having washed himself all night, he gets up in the morning with difficulty. Everyone has a moment during the day when their eyes close by themselves. So close them and sleep, if possible, for 20 minutes. So tell your body: Sleep 20 minutes! You will be surprised, but you will wake up in exactly 20 minutes, like Stirlitz. Our biological clock runs smoothly.

The biological clock works in the morning too. Many people wake up 5 minutes before the alarm goes off. What happiness - you can lie down for another five minutes! During this time, you can just think about what needs to be done in the morning and during the day, how to do it most expediently and at lower cost, and also think over the logistics of all these actions. Look for non-standard solutions. And the most important thing is to wake up refreshed and well-rested.
Pleasant environment for happy early awakenings
You need to wake up and get up in a pleasant environment: a tidy room, a clean work desk, a nice picture on the wall, anticipation of a cup good tea with honey, the hope of meeting your loved ones and just good good friends.

And let the number of pleasant events always outweigh the number of unpleasant ones. All in our hands!

Good luck!

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Waking up on time in the morning is practically impossible for so many people. mission impossible. Getting out of bed turns into slipping, instead of cheerfulness and a feeling of freshness - weakness and drowsiness. How easy it is to wake up in the morning - this problem is relevant for many. Here are some tips on how to learn how to wake up easily and quickly in the morning.

Check your health. Perhaps the feeling of morning sleepiness is a sign of some kind of disease or lack of vitamins and minerals. important trace elements: B vitamins, rutin, vitamin D, iodine. Check the thyroid gland - many diseases endocrine system cause a feeling of drowsiness. In men, drowsiness is one of the symptoms of prostatitis.

Don't forget about the disease of this century - chronic fatigue syndrome. In addition to drowsiness, CFS is also characterized by depression, apathy, and a feeling of weakness. Drowsiness is one of the symptoms of vegetative-vascular dystonia, herpes infection, hormonal disruptions in the body. In some cases, drowsiness is initial sign cardiovascular diseases.

To improve your health, you need to drink vitamin complex, raise immunity, consult a doctor to identify latent diseases. After the end of the examination, if nothing is revealed, you will be calm about your health.

Think about sleep hygiene

The deeper and calmer your sleep is, the faster your body will recover. Here are some tips on what to do and how to get up easily in the morning:

Organize Better conditions for sleep: get a flat or orthopedic pillow, choose an orthopedic mattress that is comfortable for you.
Provide during sleep complete absence lights in the room and extraneous sounds. If that's not possible, buy a sleep mask and earplugs.
Remove the TV and laptop from the bedroom - the bed should only be used for sleeping. There should not be any provoking factors in the room so that you cannot say to yourself - now I’ll just look email and sleep right away.
Be sure to ventilate the bedroom before going to bed to saturate it with oxygen.

Your sleep rate

Determine your sleep rate. A common person sleeps an average of 7-9 hours. Lack of sleep is as bad as oversleeping. If you do not fill up your sleep norm, then lack of sleep will accumulate until the weekend and on weekdays it will manifest daytime sleepiness, deterioration in concentration of attention, memory.

It will not be superfluous to determine whether you are an owl or a lark. Larks have an easier life, they are naturally better adapted to an early rise. There are not very many biological owls in life - only 2-3 cases per 1000. All other people who consider themselves owls are just disorganized larks. It is important to get back to normal on time.

If you are used to going to bed at 1, and you need to get up at 7 and this sleep time is not enough, then you need to shift the time to fall asleep gradually, first at 12 o'clock at night, then at 11. If an unusual time causes difficulty falling asleep, you can use a mild natural sleeping pill sleep, like melatonin. It causes mild drowsiness, which can be used to fall asleep. The next morning after taking melatonin, you do not feel weakness and drowsiness, it is not addictive.

Sleep cycles

However, sometimes after sleeping for 8 hours, you wake up broken, exhausted and completely incapable of active life. Why is this happening?

Human sleep is divided into cycles, each of which lasts about one and a half to two hours. Each cycle is divided into slow and fast phases. The slow phases are deep dream, which is of particular importance for the restoration of the body. REM sleep or REM sleep is a more superficial sleep during which intellectual ability person. From the evening in the cycle longer duration occupies the slow phase of sleep, by morning the fast phase of sleep begins to predominate.

If a person is awakened at a time when he is in a slow phase of sleep, he will wake up very hard, with a feeling of drowsiness, weakness. From fast phase sleep man comes out very easily. Therefore, to wake up easily, you need to do it in REM sleep.

When you need to fall asleep in order to wake up properly

Earlier official medicine it was believed that any falling asleep before 12 at night is useful, that the most beneficial sleep until 12 at night. In Ayurveda, the period during which the body is completely restored is considered to be the interval from 22 pm to 24 night. That is, a person, in order to be cheerful and fresh in the morning, needs to sleep soundly by 22 in the evening.

Modern methods of calculating optimal sleep and waking times support these settings. That is, if you take average duration sleep, necessary for a person to restore the body, the time of melatonin production, as well as cyclicity, then optimal time to fall asleep is easy to calculate.

If we take the average duration of the cycle at one and a half hours and at 6-8 hours, then on average, a person should oversleep 4-5 sleep cycles. How to quickly wake up in the morning easily? To do this, he must wake up in REM sleep. The REM phase takes approximately 15-20 minutes of the entire cycle. That is, if you wake up in the middle of the cycle, then you will fall into the slow phase of sleep and will feel sleepy, irritated and angry. What is the best time to wake up so that you can get up easily? If the end of sleep falls between cycles, then a feeling of cheerfulness and freshness will come, even if you have to wake up early.

How to wake up in the morning right time? Based on this data, many calculators have been developed to calculate the time to go to bed. True, you need to consider that these calculators calculate the time to fall asleep. That is, in fact, a person needs 15 minutes to fall asleep. Therefore, you need to go to bed 15 minutes earlier so that by the calculated time you are already deeply asleep.

What life hacks will help you wake up in the right phase early in the morning

An ordinary alarm clock, depending on the volume, can, of course, wake a person in any phase of sleep. Although everyone probably at least once, but in the morning he found himself in a situation where he wondered in bewilderment how in a dream he managed to bypass all the passwords and turn off all 5 alarms. In the fast phase of sleep, a person can be awakened by any slight noise.

Fitness bracelet

People who are interested have probably met such a gadget as a fitness bracelet with a built-in sleep sensor. The fitness bracelet is not able to calculate the phases of sleep, but it can analyze the quality of sleep. The slow phase of sleep is characterized by a slowdown in cardiac activity, breathing becomes more shallow, pressure decreases. In the REM phase of sleep, all indications change, in addition, a person in the REM phase has muscle activity. The bracelet takes all these indications and analyzes them.

The sound sensor with ultra-sensitive sound recording sensors records the activity of a person during sleep. The more movement and activity, the more likely you are in the active fast phase. Also, accelerometers and a heart rate monitor are built into the fitness bracelet.

The main function of fitness smart alarm clock is to track the onset of REM sleep, when the body itself is ready to wake up. In this alarm clock, the wake-up time can be set to a half-hour range, in which the body should wake up. Initially, at the beginning of the fast phase, the alarm clock gives a preliminary light, quiet vibrating signal that wakes up the body, and then, after some time, when the body is ready to wake up, it gives the main vibrating signal.

Sleep trackers on your phone

Creators software for smartphones, phones have long been turned into everything that is possible, including sleep sensors. Today, more than 50 such applications are sold on the Apple Store and Android Market, all of which use the accelerometers built into the smartphone. All applications function in much the same way. A smartphone with an installed application should be placed near the sleeping person's head on a pillow. The built-in motion sensor will analyze all human movements during sleep, thus distinguishing deep phase sleep from fast active.

However, these applications also have disadvantages:

they give false signals if 2 people are sleeping in the bed or if the cat is also sleeping;
during the night reading of information, the smartphone battery can be discharged up to 80%.

How can you help yourself wake up?

So, you woke up on time, but you need to help yourself a little more to recover from sleep. Particularly important for creating right attitude first 5 minutes after waking up:

1 minute - when you wake up, think about something very pleasant and motivating: buying a car, a close vacation, or just about a loved one;
2 minutes - stretch right in bed: this will help straighten the muscles and enrich them with oxygen;
3 minutes - rub your head, neck, ears;
4 minutes - sit on the bed and drink a glass of water, placed in the evening near the bed. The body dehydrates overnight and this will help it return to normal. However, water can be replaced with tea, cola, coffee - depending on your preferences. Orange juice invigorates well;
5 minutes - get up and open the window - let fresh air fill the room while you carry out morning hygiene procedures.

What else will help you wake up easily and get up in the morning? Buy a night light with a timer and turn on the lamp 10-15 minutes before the expected awakening. If the room is bright, getting up will be easy. Turning on the TV on a timer on the news channel or turning on the timer on the music center to pleasant, not intimidating music can also have a positive effect on waking up. Melodies need to be changed, because on average in 2 weeks the brain gets used to them.

List of used literature:

Neurology. Directory practitioner. D. R. Shtulman, O. S. Levin. M. "Medpress", 2008
National Institutes of Health. NINDS Hypersomnia Information Page (June 2008). Archived April 6, 2012. (English)
Poluektov M.G. (ed.) Somnology and sleep medicine. National leadership in memory of A.N. Wayne and Ya.I. Levina M.: "Medforum", 2016.

How easy is it to get up in the morning? This question has plagued more than one generation. We are no exception. Someone manages to easily get out of bed every day and meet the dawn with a smile on their face. But what about those who belong to the "owls"?

Solving the question of how easy it is to get up in the morning is not so simple. If everything could be attributed to "owls", "larks" and "pigeons", then everyone would have given up on this a long time ago. But the relevance of this problem does not subside, which means that it is necessary to talk about it, again and again to look for an answer.

What's the point of writing tips on how to get up easily in the mornings that don't work, you say, and you'll be absolutely right. Therefore, in this article, a kind of selection of facts and research by scientists on the topic of an early rise. Read it, and perhaps today you will understand what exactly you are missing in order to make morning awakening easy and pleasant.

How easy is it to get up in the morning?

1) And the first point of solving the problem, how easy it is to get up in the morning, is . What does it mean? Everything is simple. In the evening, going to bed, you should tune in to an early rise. It's good for relaxation here. And at the moment when you feel that your body is completely relaxed, and perhaps you are already falling asleep, you should give yourself a positive attitude. For example, tomorrow I wake up refreshed and energetic at 6:00 am! Repeat this setting several times. You may not be able to capture the right moment the first time. But after a few days of such a simple workout, you will understand when you need to set the body.

2) You definitely need to take a sip fresh air . Scientists have found that in two, even after evening airing and installing a lamp, salt air is saturated carbon dioxide already after 2 hours. That is, the air becomes stale and stale. It hinders our awakening. If it is cold outside or there is no way to sleep with a slightly ajar window, then the first thing you need to do after waking up is to "take a sip" of fresh air! Do morning exercises at open window or just open the window and inhale full chest- say hello to the sun! This will start the work of all body systems.

3) The alarm clock has no chance. When we turn off the alarm clock and let ourselves sleep for another 5,10,15 minutes, the body cannot properly respond to the rise. After the alarm rings, take vertical position without delaying the rise. Yes, it is unpleasant and hard, but then you will not feel overwhelmed and tired all day long.

4) You can also stand up eyes closed . Scientists have found that even most larks get out of bed with their eyes slightly closed. They do not try to wake up in bed, they get up and only then wake up in the course of action. Tests have shown that the main awakening occurs when a person begins to wash. Therefore, you don’t need to endlessly lie in bed and set the alarm clock for another 5 minutes, and then for another 5 ... Get up as you are and go straight to the washbasin. Moreover, water has amazing property: she takes it all off negative energy, refreshes and gives a feeling of cheerfulness. Ideally, you need to take a shower, and not just wash your face.

5) After washing, you can do a light exercise. You don't need any super hard exercises. If you do not have time for a full-fledged morning workout, a few tilts, rotations of the head and shoulders, and a slight stretch of the legs will be enough. This will set you up for the coming day, and the dream will go away completely. Those who practice yoga do not face the problem of getting up in the morning, try it and you can start your day with the "" complex. It wonderfully awakens the body after sleep and energizes it for the whole day.

6). It's not so easy to carve out time for cooking in the morning. But it must be done if you want to wake up easily in the morning. A hearty, tasty and healthy breakfast will help you improve your mood in the morning! You need to forget about sandwiches and make healthy and healthy breakfasts!

7) The secret is never to be late. And finally, in order not to be late for work in the morning, choosing clothes, prepare them in the evening. This habit is very difficult to establish. But when you try on yourself all the charm of this action, then you no longer want to pick up clothes in a hurry in the morning. If it is still difficult for you to prepare clothes in the evening, then, by at least, just think about what you will wear in the morning, then after morning preparations and breakfast you will have much less time to pack.

Well, the last tip from "" for everyone who wants to know how easy it is to wake up in the morning: Smile at yourself in the mirror and wink - tune in this way to a good mood, recharge with positive, so that the whole day goes on a wave of lightness and joy!

I really hope that you will implement at least some of the advice of scientists on how easy it is to get up in the morning into your life, and maybe it will become at least a little easier for you to wake up in the morning!

And if someone finds enough willpower in himself to start implementing all the recommendations from the proposed list, then the coming one will certainly be marked by your easy morning awakening, good mood and excellent health!