The habit of long sleep: how to get rid of it

Wak­ing up ear­ly is no easy task. But peo­ple who have devel­oped the habit of wak­ing up at dawn know how many ben­e­fits there are. In the morn­ing hours, there is max­i­mum brain activ­i­ty, a desire to “turn moun­tains”. An ear­ly rise gives a charge of vivac­i­ty, sets the tone for a new day. At this time, you can be alone with your thoughts, slow­ly enjoy a deli­cious and healthy break­fast and think about plans for the day. Such good habits improve the qual­i­ty of life.

But not every per­son wakes up in the morn­ing with a good mood. How to learn to get up ear­ly?

Chang­ing Habits: Set a Goal

To make it eas­i­er for you to get out of the “cap­tiv­i­ty” of a warm blan­ket, find a pow­er­ful incen­tive. You need to know why you wake up so ear­ly. Think about what you have long want­ed to do, but you did not have enough time? In the morn­ing, you can train to rhyth­mic music, knit, work qui­et­ly. The goal should be not only use­ful, but also desir­able — then it will be more moti­vat­ing.

Take a look at your day to help you deter­mine how well you spend your time and what habits are hin­der­ing your pro­duc­tiv­i­ty. To make it eas­i­er for you to orga­nize your affairs, get a note­book and write down what you did dur­ing the day. If you get up ear­ly, then you will be sor­ry to waste this time — such is human psy­chol­o­gy.

Be patient and con­sis­tent. Don’t lose the fight against lazi­ness, and soon the force of the habit of get­ting up ear­ly will bring you plea­sure. But don’t take dras­tic mea­sures. If you wake up a few hours ear­li­er than you are used to, you will feel tired and over­whelmed. Even first aid will not help: a show­er and aro­mat­ic cof­fee. So every day, set your alarm clock 10–15 min­utes ear­li­er than usu­al. Over time, the body will get used to and accept the new “rules of the game” — habits are not devel­oped imme­di­ate­ly.

Cre­ate con­di­tions for the for­ma­tion of a habit of behav­ior

At the time of the ascent, every­thing should be per­fect. If the apart­ment is very cold, then you will not want to get out of a warm bed. Do not for­get to buy your favorite tea or cof­fee to treat your­self in the morn­ing, pre­pare every­thing you need to pre­pare break­fast.

Spend the day active­ly — in the evening you will eas­i­ly fall asleep ear­li­er, and the force of habit will work faster. Do not plan class­es for the evening that can be post­poned for the next day — then you will not “fright­en away” the dream. All things that are of some val­ue to you, trans­fer to the first half of the day.

Give your body mod­er­ate exer­cise through­out the day. After wak­ing up, do morn­ing exer­cis­es, walk more often. Do not shirk from house­hold chores — it dis­ci­plines and cre­ates fer­tile ground for a new habit.

Force of habit: do you need an alarm clock? Psy­chol­o­gy of ear­ly ris­es

Of course, at first you won’t be able to wake up ear­ly on your own — behav­ioral habits are dif­fi­cult to change. There­fore, every evening, start an alarm clock and put it away from the bed. To turn it off, you have to get up, and your con­science will not allow you to return under the cov­ers again.

If this tech­nique does not help, there is anoth­er, more effec­tive one. In the evening, start an alarm clock and hide it in a clos­et or turnkey bed­side table, and put the key away. While you get the key in the morn­ing, you will have time to wake up. And after a while, the force of habit will work, and you will wake up in a good mood.

As a last resort, you can ask some­one to call you in the morn­ing and wake you up. Let them call at inter­vals of 5–10 min­utes to check. A tele­phone con­ver­sa­tion will quick­ly wake up a sleepy per­son. After that, you can eas­i­ly join the work mode and change your behav­ior habits.

A nice morn­ing rit­u­al can be a good moti­va­tion. After wak­ing up, drink a glass of warm water and take a con­trast show­er — you are guar­an­teed a charge of vivac­i­ty. No mat­ter how dif­fi­cult it is, do not stay in bed too long, oth­er­wise you will not be able to force your­self to wake up lat­er. When the body gets used to it, you will do all this auto­mat­i­cal­ly.

In the evening, do not eat 2 hours before bed­time — then in the morn­ing there will be no heav­i­ness and dis­com­fort. If the feel­ing of hunger does not allow you to fall asleep, then sat­is­fy it with an apple or a glass of kefir. Elim­i­nate fat­ty, spicy foods and give pref­er­ence to veg­eta­bles and fruits. You will not only feel great, but also improve your health.

First aid: lit­tle tricks

Because of the new habit of get­ting up ear­ly for din­ner, you will feel very tired at first. Try to set aside at least one hour to lie down or take a nap. The body will restore strength, and you will again be full of strength.

In order to quick­ly take root such use­ful habits of behav­ior as an ear­ly rise and a con­trast show­er, come up with rewards and pun­ish­ments for your­self for devi­at­ing from the new dai­ly rou­tine. If you strict­ly adhere to the lift­ing sched­ule, then buy your­self the desired thing or encour­age rest with friends. For late awak­en­ing and slack, be sure to pun­ish with “cor­rec­tion­al labor.”

To make it eas­i­er for you to fall asleep, use folk tricks. Drink a glass of warm milk or green tea with hon­ey before bed. Take a relax­ing warm bath to relieve ten­sion and fall asleep faster. Do not drink cof­fee and strong tea before going to bed — they can cheer you up.

When you learn how to get up as ear­ly as planned, con­sol­i­date the result. Set your alarm for the same time every day. The force of habit is great — soon you will wake up on your own.