It is known that peo­ple are divid­ed into “larks”, who feel a surge of vig­or in the morn­ing, and “owls”, whose activ­i­ty increas­es in the after­noon and at night. Many con­sid­er them­selves to be the lat­ter, attribut­ing heavy morn­ings to the char­ac­ter­is­tics of the body. How­ev­er, this opin­ion is erro­neous, because often the “owls” of us are made sim­ply by the usu­al urban rhythm. Emo­tion­al mood, prop­er nutri­tion and nec­es­sary phys­i­cal activ­i­ty will help to adjust the nor­mal mode.

General doctor’s advice

Suf­fi­cient sleep is an impor­tant com­po­nent of a healthy lifestyle, so the advice of doc­tors in case of var­i­ous ail­ments is often asso­ci­at­ed with the orga­ni­za­tion of nor­mal con­di­tions in the bed­room.

  1. Light and dark­ness. It is nec­es­sary to sleep in com­plete dark­ness, so the body rests much bet­ter. But the bright rays of the sun will help you wake up quick­ly.
  2. Silence. The bed­room should be the qui­etest room in the house.
  3. Fresh air. Stuffi­ness, like harsh sounds, makes sleep dis­turb­ing.
  4. Cor­rect tem­per­a­ture. In a cool room (18–22°C), a per­son falls asleep more sound­ly.
  5. Humid­i­ty. The best option is 45–55%.

Evening: proper nutrition and preparation for sleep

In order to wake up refreshed, it is very impor­tant to take care of the right evening and going to bed.

  1. Light din­ner. Avoid overeat­ing at night, prop­er nutri­tion for din­ner is a sal­ad of fresh veg­eta­bles, por­ridge, a lit­tle cheese or cot­tage cheese, a glass of kefir.
  2. Herbal tea. Suit­able herbs with a relax­ing effect — moth­er­wort, mint, lin­den.
  3. Cup of milk with hon­ey.
  4. Go to bed no lat­er than 22:00.
  5. Prop­er cloth­ing. Choose loose paja­mas made from nat­ur­al fab­rics that are pleas­ant to the touch.
  6. No com­put­er or TV. Annoy­ing fac­tors that do not con­tribute to relax­ation.
  7. Warm bath.
  8. Breath­ing exer­cis­es.
  9. Refusal of neg­a­tive emo­tions. Unload the brain — read a book, dis­con­nect from stress and wor­ries.
  10. Plan for tomor­row. Plan some­thing inter­est­ing for the morn­ing that will make you want to wake up.

Morning: fitness and emotional mood

The task of the morn­ing is to acti­vate the forces of the body, then there will be enough ener­gy for the whole day.

  1. Do not set the time on the alarm clock. An end­less series of wak­ing up and falling asleep will not bring cheer­ful­ness.
  2. Get out of bed imme­di­ate­ly.
  3. Charg­ing, work­out. Morn­ing fit­ness is an essen­tial com­po­nent of a vig­or­ous day.
  4. Danc­ing. A nice alter­na­tive to the usu­al work­out.
  5. Jog­ging on the street.
  6. Nice upbeat music.
  7. Cold and hot show­er.
  8. A glass of cit­rus juice. It helps to cheer up no worse than cof­fee, gives the body the vit­a­min C nec­es­sary for immu­ni­ty.
  9. Tasks sched­uled for the morn­ing. Thoughts about them moti­vate you to get out of bed faster and join an active rhythm.
  10. Smile. Pos­i­tive emo­tions make any task eas­i­er.

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