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
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.
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
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.