In the morning, you press the snooze button on your alarm clock several times, rub your eyes, drink liters of coffee, but still feel like you are walking in your sleep for a couple of hours? How to make yourself get up in the morning? If you want to wake up quickly and feel refreshed, do this.
Go to bed early
It's very simple: to quickly wake up early in the morning, you need to get enough sleep. And in order to sleep, you need at least 7-8 hours of sleep per day, in less time the body does not have time to recover. Do you need to wake up at 7 am, cook breakfast for everyone and collect your child for school? So, you need to go to bed no later than midnight. Better yet, even earlier, because the growth hormone, which allows us to remain alert and not gain weight, is produced only from 11 pm to 1 am, and only in sleep.
Remove gadgets from the bedroom
You must have read many times that the blue glow of smartphones and tablets interferes with the secretion of the hormone melatonin, which is necessary for sound sleep. And for sure you still, to put it mildly, left this information without attention. And in the morning they rubbed their eyes, pressed the “snooze” button and drank liters of coffee. Try it once before bed and see the difference.
- First of all, don't use social media, play games or watch movies an hour and a half before bedtime. Better read a book - traditional, not electronic, or have sex - also traditional, not virtual.
- Second, turn off all gadgets or remove them from the bedroom. The room should be completely dark, only in this case the sleep hormone melatonin is produced as expected, and you can quickly fall asleep and wake up.
Don't overeat at night
If you have had a hearty dinner and immediately went to bed, it will not be easy to relax, because the body needs to make a lot of effort to digest what you eat. In addition, a full stomach in a supine position puts pressure on the diaphragm, and this interferes with breathing and makes it difficult for the heart to work. The result is that you are hot, stuffy, your heart hurts, you cannot fall asleep for two hours, and in the morning you are not able to get up. The optimal time for dinner is 3 hours before bedtime, while trying not to overeat. Complex carbohydrates (vegetables, brown rice, wholemeal pasta) + lean protein (cottage cheese, fish, seafood, eggs) are what you need to wake up quickly in the morning.
Put your alarm away from your bed
This method will help you wake up quickly if you haven't had enough sleep. When the alarm goes off at the far end of the room, you'll have to get up anyway - if only to turn off the annoying alarm.
Buy a backlit alarm clock
In autumn and winter, it is difficult for us to wake up also because it is dark outside the window and it seems that it is still deep night. The backlit alarm clock will help you wake up quickly in the morning, because it not only rings, but at the appointed time it starts to glow brighter and brighter, imitating dawn.
Immediately after waking up, drink a glass of water
During the night, the body loses moisture, and in order to quickly wake up and cheer up, you need to restore fluid reserves. In the evening, pour water into a glass and place it on the bedside table near the bed.
Rub your palms together vigorously
Then rub your whole body. This will increase circulation and help you get up quickly.