Whoever you consider yourself to be — a “lark”, “owl” or “dove”, with the right daily routine, you will turn into … a person. Who wakes up easily, greets the dawn with joy, and is cheerful and energetic throughout the day.
Does this sound like fantasy to you? So you haven’t tried our life hacks yet!
1. Go to bed earlier
Falling asleep early is much more difficult than waking up “peppy.” But if you go to bed well after midnight, waking up early is out of the question. An organism that has not had time to fully relax will put a “spike in the wheel” for you, making you sleepy and cherishing the desire to rearrange the alarm clock for another 15 minutes.
2. Just get up
Whatever excuses you come up with for yourself, being late for work again, the point is most likely that you could not bring yourself to … get out of bed. Just get up, take 3 steps away from bed, and then go to the bathroom to wash and freshen up.
Did you know?
Leading speaker in the United States, who is invited by large companies to conduct motivational seminars for their employees, writer Hal Elrod I am sure that every morning you need to start with self-development. He personally practices meditation, affirmations and visualization. All of the above helps him get up earlier and feel better.
3. Avoid Gadgets Before Bed
Leaving your smartphone on the shelf and refusing to browse social networks late at night, you make time for the most important thing — a good rest.
Think: nothing matters if you don’t get enough sleep. So why, with our own hands, deprive ourselves of sleep? Moreover, today pleasant dreams are one of the few pleasures available to everyone.
4. Set your alarm in the right place
Got up on the wrong foot again? Perhaps because you lowered these very legs from the bed too late. Make them act faster! The alarm bell rang — you went to turn it off. Ideally — to the far corner of the room or even beyond it, so that you wake up for sure.
On a note!
American writer and journalist Ernest Hemingway said that he was best able to write works early in the morning.
5. Give yourself time to wake up
Only supermen, jumping out of bed, are ready to help people and save the world from mythical monsters. Ordinary people still need time to wake up. Get up 15 minutes earlier to get your thoughts in order — read a book, meditate, take a walk in the fresh air, or draw a plan for building a new house.
Sometimes it is even useful to look at social networks, but only on the condition that it is real for 5–10 minutes, and solely in order to wake up. It’s no secret that some news has a better effect than the loudest alarm clock.
6. Take a sip of water
The body loses a lot of fluid during the night, which, in the conditions of hot air in a room that is well heated in winter or dry in summer, is fraught with dehydration. Place a bottle of clean water by the bed. And at the wake of the alarm, take a couple of sips.
Did you know?
Gorgeous Jennifer Aniston considers himself an “owl”. She repeatedly turned to doctors to help her learn to get up earlier. But in the end, she helped herself: every morning she drinks water with lemon and meditates for 20 minutes.
7. Forget coffee
The one who drinks coffee in the morning is not acting wisely. At least in terms of science. Firstly, too much coffee has the opposite effect, provoking the development of stress and completely depriving you of strength. Secondly, wake-up tea works much better.
The invigorating effect of coffee lasts for 4 hours, and of green tea — almost twice as long. That’s because tea contains “tea caffeine” — theine, which is milder and works better. The main thing is not to save on an invigorating drink by buying cheap tea bags. Allow yourself the best in the morning!
8. Get your hands on ice
Cosmetic ice is a great way to wake up the skin, tone it up and provide a slight blush. But it is also a guaranteed way to cheer up. And for women — to tighten the breasts and make the décolleté area beautiful.
Did you know?
caroline Burkle, American swimmer, Olympic medalist wakes up at 5:30, eats an energy bar and starts jogging, swimming and strength training. And only twice a week she allows herself to sleep until 7 in the morning.
9. Release endorphins
Gushing with “hormones of joy” in the morning seems like an impossible task. But the bottom line is that you can stimulate the body to do this. For example, taking a contrast shower. The alternation of cool and warm water gives vigor, becomes an excellent gymnastics for blood vessels, guarantees freshness and vigor.
By the way, it has been proven that a contrast shower helps to cope with the manifestations of cellulite. True, for this it is advisable to connect a massage with a mitten with a scrub or an anti-cellulite agent to it, and do not forget to rub the skin after it.
10. Cook a delicious breakfast
If you know that a royally laid table awaits you in the kitchen, it will be much easier to get out of bed. What will be for breakfast is up to you. You can follow the example of the French to enjoy freshly brewed tea with croissants, how the Israelis cook shakshuka, or how the Italians boil pasta.
It is worth noting that whatever you choose, breakfast is unlikely to be deposited on the thighs and buttocks, because the day is just beginning and you will have time to “burn fat”.
On a note!
For ambitious people, getting up early is the key to success. Yes, Apple CEO Tim Cook wakes up at 3:45 a.m. and President of Wealth Management Merill Lynch Sally Krawchek — at 4 in the morning.
11. Motivate yourself
Without good motivation, it is unlikely that all of the above will bear fruit. Just think: why do you have to get up early?
Perhaps it will help you move up the career ladder, get your figure in order by making time for a run, or meet your loved one while slowly going to work, and not flashing your heels in a hurry? Every task should have a meaning, find it for yourself!
12. Try to sleep during the day
Specialists University of California at Irvine, USA have proven that even 20 minutes of naps in the middle of the day increase the sharpness of thinking, improve memory and help fight stress. And they are guaranteed to improve mood.
On a note!
Disney CEO Robert Iger wakes up at 4.30 to do what he loves — read newspapers, listen to music or play sports.
13. Switch to public transport
Surprisingly, many businessmen and successful people do this. When it takes several hours to get to work due to traffic jams, a trip to the subway will be a great solution, saving time and effort.
The freed minutes can be added to a night’s sleep or taken to sports. By the way, sitting in the transport you can even take a nap, the main thing is not to oversleep your stop.
14. Review your diet
Sounds boring, but studies published in Journal of Clinical Sleep Medicineshowed that people who adhere to a healthy diet fall asleep on average in 17 minutes, and those who allow themselves excesses — within two hours, and their dreams are superficial and often interrupted.
Did you know?
“What good will I do today?”, the American politician, diplomat asked himself every morning. Benjamin Franklin. He liked to get up early and believed that this helped him to be healthy, rich and wise.
15. Make an appointment with the doctor
If drowsiness and apathy are your usual morning companions, make an appointment with your doctor. This may be the first sign of a health problem. The doctor will help identify the problem, and timely treatment will allow you to forget about it forever.
Vladimir Plakhotin, plastic surgeon
To get up easily in the morning, you first need to establish a regimen of work and rest, especially sleep. We all sin because we like to stay up late on social networks or watching TV, and beauty, as you know, requires sacrifice. Therefore, the correct mode and the rejection of the endless use of gadgets will benefit everyone.
It has been proven that the blue light from gadgets — HEV (High-Energy Visible Light) is the cause of premature skin aging and sleep problems. HEV belongs to the blue region of the spectrum and for this reason is considered to be high energy. The harm to the skin of blue light from gadgets is comparable to ultraviolet radiation — it destroys collagen, elastin and promotes the formation of free radicals. Moreover, it disrupts the production of melatonin, and therefore, people who like to spend time on a laptop or tablet often have problems sleeping. As a result, they constantly look swollen and not getting enough sleep, not to mention the fact that the habit of squinting while looking at the screen of the gadget leads to the premature formation of wrinkles in the periorbital zone.
If you want to get up easily in the morning and look good, go to bed no later than 12 am. It is at this time that the hormone melatonin, which is important for any person, is released into the blood, the task of which is to regulate the endocrine system, normalize blood pressure, strengthen the immune functions of the body, and also slow down the aging process. In general, healthy and sound sleep gives us the opportunity to relax, recharge with new energy, and restart vital processes in the body. It is not worth neglecting these opportunities that nature has given us to the detriment of our health.
Remember that our lifestyle and nutrition also affect the condition of the epidermis and appearance in the morning. Therefore, the presence of bad habits and an unbalanced diet do not have the best effect on how we look, causing dry skin and the appearance of premature wrinkles.
Do not eat smoked meats, pickles and do not drink water 1–2 hours before bedtime — all this leads to swelling in the morning. To maintain good health and youthfulness, ventilate the room before going to bed. In the cold season, it is recommended to turn on a humidifier before going to bed or put a wet towel on the battery.
Avoid using synthetic bedding. And most importantly, do not sleep with your nose buried in a pillow or in a pose on your side — this way you are guaranteed to find new wrinkles or creases on your face. For sleep, it is better to use an orthopedic pillow, the second one can be put under your feet — this will avoid possible swelling in the morning.
Yulia Orlova, trainer, psychologist, hypnotherapist
With the development of civilization and electrification, we are not as dependent on the sun as our ancestors were. Life is in full swing almost around the clock, and falling asleep early can be as difficult as waking up early. Therefore, the first thing you should pay attention to is the time of going to bed. Go to bed tonight — i.e. until 23:59. If you have problems falling asleep, yoga comes to the rescue.
According to yoga, we have a lunar (night) channel that runs along the left side of the spine. When activated, the body relaxes, recovers and relieves fatigue. To activate the moon channel, lie on your right side and breathe in and out a few times through your left nostril to help her breathe easier.
And for easier awakening — on the contrary, turn on your left side and take a few breaths and exhalations through your right nostril so that it breathes easier. This will activate the day channel and help the body wake up.
To make it easier to open your eyes, I recommend any drops for dry eyes. And be sure to drink a few sips of water in the morning. Keep it on your bedside table. Hydration will help the cells wake up.
In Russia, the length of daylight hours varies greatly, depending on the season. Many note that in winter they “hibernate”, cannot wake up, and in summer, especially on vacation, on the contrary, they wake up with the singing of birds and the first rays of the sun.
Modern gadgets will perfectly help level the winter darkness: the light alarm clock imitates the sunrise and provides a natural awakening, thanks to the gradually increasing brightness of the light. You can use any smart alarm clock that tracks your sleep patterns and wakes you up into REM sleep, when you wake up most easily and physiologically.
Also, “owlness” can be the result of psychological trauma in childhood: the child wakes up early and runs to play with his parents. Parents are sleeping, the child sees that he is not welcome and makes an unconscious childish decision: “in order to be loved, I must sleep longer and not interfere with my parents.” With this topic — to the psychologist.
In psychotherapy, the trauma is opened and worked out, and the person easily returns to his normal rhythms — he turns from an “owl” into a “lark”.
And finally: listen to yourself, your body! It knows exactly what is best for you.