Many people face such a problem as lack of sleep. Getting up every morning for work is a living hell. If you are interested in the question of how to learn to go to bed earlier, then this article is for you. For more than half of humanity, going to bed early is a real problem. The inhabitants of the planet are chasing big money, sacrificing their sleep and he alth. In addition, the body receives a full recharge only during sleep. No amount of yoga, massage or relaxation sessions will restore all the energy.
If a person goes to bed every night, but cannot fall asleep for a long time, he is worried about the question: "How to learn to go to bed early?" But before answering this question, it is necessary to explain some details. There are several types of people. The former can sleep in 4 hours, and the latter in only 8. To begin with, determine which type you are. Of course, you need to remember that a person is programmed to sleep for about 8 hours. Still people are divided into owls and larks. The first will be hard to go to bed early and just as hard to wake up early. Larks, on the other hand, can go to bed early and wake up early without any problems. ATsome countries take this feature into account and allow them to come to work not in the morning, but when a person has had enough sleep. The main thing is that the work is done on time.
There is a theory that all sleep is divided into stages. Each stage lasts 1.5 hours. That is why sleep should be a multiple of 1.5 hours. That is, 3 hours, 4, 5 or 6, etc. If you wake up after 6 hours, by the end of a certain cycle, then the awakening will be normal and even vigorous. But if you wake up after 7 hours, when the next stage of sleep is in full swing, it will be very difficult. The eyes will open, the body will still sleep.
How early to go to bed?
Another answer to the question of what time to go to bed to wake up refreshed is introspection and habit formation. To determine how much your body needs to sleep, you need to go to bed and wake up on your own. Write down on a piece of paper how much time you slept. Repeat your measurements the next evening. Continue like this for several days and calculate the average duration of your sleep. Knowing this, you will be able to go to bed on time and wake up with ease. To sleep quickly and easily, do not eat before him. At night, you can drink a glass of milk or eat fruit. Also, before going to bed, it is better not to watch TV or use a computer. It is best if you take a bath at night and drink herbal tea. Before going to bed, you can read a book, but not for very long.
Plan your future day
If you can't go to bed early, soyou are interested in how to go to bed on time, there is one more piece of advice. It is necessary to plan your daily routine from the evening. Plan as many things as you can get done. But remember, don't put off until tomorrow what you can do today. Leave the most important things for the morning, they will be awakening stimulants. If there are things you don't like, save them for last. In the morning, do only what makes you happy.
How to get used to the routine?
There is another category of people. It includes those who go to bed early, but cannot fall asleep for a long time and, therefore, wake up hard. They are worried about the question: "How to go to bed early?" The answer is very simple. You need to accustom yourself to the regime. Every day you need to go to bed 15-20 minutes earlier and wake up the same way. Gradually, you will accustom your body to fall asleep and wake up at the right time for you. Another important tip: the regime must be observed constantly, even on weekends. You may find it funny, because the weekend is the only time you can get enough sleep. Know that if you have a routine, you will always feel cheerful and easy to get up in the morning even without an alarm clock.
To easily get out of bed, you need to fall asleep with positive emotions and plans for tomorrow. If before going to bed you think about how you do not want to go to work, or that you will not get enough sleep anyway, the body will take note of this, and therefore the awakening will really be difficult. And if in the evening you plan a lot of things,prepare yourself something tasty for breakfast, then it will not be difficult to wake up.
What should be the alarm clock?
Set your alarm to low volume music. It is better if it gradually increases. Loud music can negatively affect the nervous system, and you will wake up in a bad mood. If all these tips do not help you, set several alarms in a row. You can also put the alarm clock away from the bed. In order to turn it off, you need to get up, and you will definitely wake up. Only after turning off the alarm, do not go back to bed, otherwise you can fall asleep and oversleep important things.
Some people deliberately set their alarms 5-10 minutes early so they can soak up the bed later. Psychologists say that this is not necessary. It is better to sleep fully for these 10 minutes, and then wake up. You need to get up immediately after the alarm, otherwise you can fall asleep again later. After sleeping, open the curtains immediately. Daylight will reduce the production of the sleep hormone - melatonin - and you will feel cheerful. If the awakening occurs very early, when it is still dark outside, you need to turn on the light in the room. In addition, buy bright curtains, colored glasses for the kitchen. Place red apples in a vase. Bright colors will act on you just like daylight. You can also purchase a light therapy lamp. They are sold at medical supply stores. If you sit under such a lamp for at least 20 minutes, the production of the sleep hormone will decrease in the body. Such devices are used even for the treatmentdepression.
Water is the source of life
It is better to start a new day with water. Immediately after waking up, drink a glass of water, it tones the body and energizes for the whole day. During breakfast, it is better to drink juice or green tea. If you are a coffee lover, then you should drink it at the end of breakfast. Otherwise, it can provoke an increase in blood pressure.
In general, it is desirable to sleep with the window ajar, but this is not always possible. Scientists have calculated that if you simply ventilate the room before going to bed, and then close the window and go to bed, after 2 hours the air in the room becomes stale. So open the window right after getting up and take a few deep breaths. Oxygen will help wake up the brain.
Sex is the best start to the day
Sexologists say that the best start to the day is sex. In the morning, the body is as relaxed as possible, and the pleasure will be unforgettable. In addition, after sex, the hormone of joy is released, which will last you all day.
What food should I start my day with?
To wake up easily, do not drink alcohol and coffee at night. They are classified as stimulants that affect sleep.
For breakfast, you need to eat carbohydrates, they will help the brain wake up and start working. In addition, you need to consume B vitamins, magnesium. Walnuts and sea buckthorn have a positive effect on the nervous system and stimulate the production of serotonin, the hormone of vigor.
Many are accustomed to waking up fromenergy drinks. Remember - this negatively affects he alth. Energy drinks disrupt sleep, cause spasm of blood vessels, reduce attention and memory. Therefore, it is better not to drink them at all, especially in the morning.
You can drink coffee in the morning, but not very much. Coffee lovers also have he alth problems. Their hands are shaking, sleep is disturbed. But if you know the measure and drink 1-2 servings a day, there will be no problems.
Daytime nap
Sometimes people need a nap. It can last from 40 minutes to 1.5 hours. For example, in Japan, there are special rooms for employees of institutions, etc., where people can relax during lunch. It should be noted that the Japanese have a high life expectancy and the same productivity.
What to do if you suffer from insomnia?
There is a record in the world - a man did not sleep for 11 days. But ordinary people after three days of insomnia begin to go crazy: the body is depleted, the nervous system is disturbed, the person loses attention and memory, and hallucinations may appear after 3-4 days without sleep. In case of sleep disturbance, you should consult a doctor. It could be a therapist or a neurologist. There are specialists who deal with sleep problems - somnologists, but there are very few of them and it is very difficult to get an appointment with such a doctor.
You can not take sleeping pills without a doctor's prescription, they have a negative effect on the nervous system. They also disrupt attention, which is especially dangerous for those who drive.
To wake up in the morningeasy, be cheerful and cheerful all day, you need to go to bed on time.
