Healthy and sound sleep is the key to health and well-being. The habit of get­ting up ear­ly can in many ways change a per­son­’s life for the bet­ter. Thanks to ear­ly awak­en­ing, the body is filled with ener­gy, new ideas for the next day appear, mood ris­es, and many of the planned tasks are eas­i­ly car­ried out.

In order to get up eas­i­ly in the morn­ing, sev­er­al con­di­tions must be observed, oth­er­wise, awak­en­ing will be dif­fi­cult. First of all, in order to wake up eas­i­ly, the night’s sleep should be long, strong and deep. This can be achieved by fol­low­ing the rules of prepa­ra­tion for sleep, diet and phys­i­cal activ­i­ty before bed.

The habit of getting up early should be formed gradually

For those who decide to devel­op the habit of wak­ing up ear­ly in the morn­ing, experts advise doing it grad­u­al­ly. A sharp ear­ly awak­en­ing, when we lit­er­al­ly force our­selves to get out of bed, neg­a­tive­ly affects the emo­tion­al and phys­i­cal state of a per­son: fatigue is felt in the body, a reduced con­cen­tra­tion of atten­tion is observed through­out the day, a per­son feels lethar­gic and joy­less.

In order to get up ear­ly and feel alert and full of ener­gy at the same time, it is impor­tant to reduce night­time sleep by 5 min­utes every day with the help of an alarm clock. Thus, the stress for the body from chang­ing the reg­i­men will be min­i­mal, and in a few days a per­son will ful­ly adapt to an ear­ly awak­en­ing.

Also, one should not lose sight of the fact that a person’s sleep should be at least 8 hours a day — then there will be a com­plete restora­tion of strength, and the per­son will feel rest­ed and ready for a new day. There­fore, fol­low­ing the basic rules of going to bed, it is impor­tant to know that the key to a great start to the day is to fall asleep ear­li­er, no lat­er than 22:00. Sleep time, start­ing from this time, experts call the most ben­e­fi­cial for health and suf­fi­cient to get enough sleep and feel great in the morn­ing.

Man’s morning sleep and alarm clock

Man's morning sleep and alarm clock

Wak­ing up with an alarm clock is a habit for many peo­ple. Those who do with­out it have learned to trust their inter­nal bio­log­i­cal clock. Using an alarm when wak­ing up can do a good job. Experts who research the sphere of sleep, in order to accus­tom them­selves to get­ting up ear­ly, advise not to keep an alarm clock near you with­in reach. It is best if it is not next to the bed — then, in order to turn it off, the per­son will have to get up. Thus, it will not be pos­si­ble to deceive time and “fill up” sev­er­al times for 5 min­utes.

An impor­tant rule in this case is not to go back to bed when the alarm is off, but to make the bed and go to the show­er.

How to make sleep sound

A pre­req­ui­site for get­ting up ear­ly and feel­ing rest­ed is a sound sleep of a per­son. Prop­er prepa­ra­tion for sleep and fol­low­ing some rec­om­men­da­tions will help to make it so.

Teach your­self to walk in the evening in the fresh air. This will con­tribute to the nor­mal­iza­tion of the emo­tion­al state, which means it will pro­vide a deep, good rest. A win­dow open at night, near which a per­son sleeps, even in the cold sea­son, will con­tribute to sound sleep. Experts rec­om­mend mak­ing sure that the con­di­tions in the bed­room cor­re­spond to a quick and com­fort­able falling asleep — the pil­low and bed should be as com­fort­able as pos­si­ble for the head, neck and spine. To relax and dis­tract from thoughts about the past day, you can lis­ten to light pleas­ant music or read your favorite book.

Doc­tors do not rec­om­mend eat­ing foods that con­tain a lot of salt or fat short­ly before bed­time. With a strong desire, you can lim­it your­self to fruits, a light sal­ad or a glass of kefir. This method of action will help you fall asleep eas­i­ly and quick­ly, which means that the next morn­ing you will get up rest­ed and hap­py.

You should not try to solve the prob­lems of the past day before going to bed — this will not only not help you fall asleep quick­ly, but can also pro­voke dif­fi­cult dreams.

Create motivation

Create motivation

In order to get up ear­ly in the morn­ing, you can cre­ate moti­va­tion in the evening. For exam­ple, it may be an impor­tant mat­ter that will be nice to do in the after­noon or in the morn­ing. Then, upon awak­en­ing, there will be no prob­lems with get­ting up. A person’s sleep, even in the ear­ly morn­ing, eas­i­ly recedes when the brain starts to work — the thought that some­thing very pleas­ant awaits dur­ing the day will help you get out of bed and start your day much faster than usu­al. It is worth accus­tom­ing your­self to cre­ate such moti­va­tion every day — this will help you eas­i­ly restruc­ture the mode of activ­i­ty and rest.

Exercise after sleep for energy

It is not enough to get up ear­ly, after sleep it is still impor­tant to feel well-rest­ed and cheer­ful. The best way to achieve this is morn­ing exer­cis­es or jog­ging. By fol­low­ing all the rules list­ed above, it will not be dif­fi­cult to pro­vide the body with ener­gy and health for the whole day through phys­i­cal exer­cise. You can spend 10–15 min­utes on a com­plex of phys­i­cal activ­i­ty, com­plet­ing it with a med­i­ta­tive exer­cise or yoga. This will help you wake up and feel great all day long. In addi­tion, the reg­u­lar­i­ty of morn­ing phys­i­cal exer­cis­es will grad­u­al­ly begin to pos­i­tive­ly affect the appear­ance — the body will become more flex­i­ble, elas­tic, the skin is young.

Thanks to the morn­ing jog after sleep, not only the brain will wake up, but also the body — each part of it will be filled with strength, the mus­cles will work well, and the blood will active­ly cir­cu­late in the body.

How to make waking up enjoyable

How to make waking up enjoyable

Get­ting up ear­li­er should be accom­pa­nied by joy­ful emo­tions — then the things that are planned for the day will be solved with a good mood and a smile, which will ensure their pos­i­tive out­come. What sur­rounds a per­son great­ly affects his mood after sleep. It is worth tak­ing care that when you wake up, the sur­round­ing inte­ri­or is pleas­ing to the eye — it can be beau­ti­ful paint­ings, pieces of fur­ni­ture and inte­ri­or. Fur­nish your bed­room in such a way that every time you open your eyes, you are hap­py with what you see, and there is a desire to wake up.


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