The vast majority of people have to get up quite early to get to work or school on time. And far from always such an awakening is easy and pleasant. Most often, a person rises with great difficulty, after which for a long time after sleep he feels overwhelmed and unable to fully engage in work. In this regard, the question becomes relevant: how to learn to get up early and with good health?
Sleep phases and the benefits of getting up early
Sleep is a resting process of the body, consisting of several stages lasting 60–90 minutes. Experts distinguish the following stages of sleep:
The body is just starting to relax and get ready for sleep. There is a movement of the eyeballs under the covered eyelids, a quick awakening is possible.
Human consciousness turns off, the movement of the eyeballs stops. Body temperature drops slightly and breathing slows down.
The body is as relaxed as possible, there is an active restoration of cells, tissues and energy spent during the day. Awakening during this period will be difficult and will lead to a prolonged feeling of fatigue and weakness.
In addition, during sleep, fast and slow phases are replaced. During the fast phase, the human brain actively processes the received information and produces dreams. In turn, the slow phase brings peace and restoration of the body.
In order to wake up easily and with good health after sleep, you need to go through 4 complete cycles, consisting of fast and slow phases. Thus, the minimum duration of sleep without awakening should be 6 hours. Moreover, it is better that all cycles are completed before 4.00 in the morning, because at this time the rhythms of the body change, and the slow period of sleep is significantly reduced. As a result, a person simply does not have time to fully recover.
The most difficult period for awakening is the phase of deep sleep. Therefore, in order to get enough sleep and feel great, you should go to bed somewhere 7.5 hours before getting up. In this case, awakening will occur at the end of the cycle, when the person is ready to move on to wakefulness. It will be light, and the person will be completely rested. That is why it is easier to get up, for example, at 5:30 than at 6:00 or 7:00.
Getting up early has its undeniable advantages:
you can slowly get together and have a full breakfast;
do long-planned additional things;
not worry about being late for work or school;
there is a high probability of reaching the destination without traffic jams;
you can use the high morning productivity.
Thus, getting up early is extremely beneficial and really worth learning.
Before bed: how to go to sleep
The following recommendations will help prepare the body for an early rise and ensure high performance after sleep:
go to bed according to the natural rhythms of the body — around 22:00 (no later than 23:00);
ventilate the room before going to bed, because it is easier to fall asleep in a fresh and cool room;
ensure peace and quiet — close the doors, turn off the lights, draw the curtains, use ear plugs and a special eye mask if necessary;
do not conduct sports training before bedtime, do not work at the computer for a long time and do not use gadgets;
give up the habit of thinking about complex issues before going to bed, transferring it to the next day;
do not go to bed with a full stomach — have dinner 4 hours before bedtime, you can eat only one fruit at night;
do not drink invigorating drinks before going to bed — tea and coffee, it is better to choose clean water;
think over your ritual of going to bed and start relaxing about an hour before it — take a warm bath with the addition of herbs or essential oils, turn on relaxed music, look through a magazine or just lie quietly;
set the first alarm call 15 minutes earlier, which will allow you to lie down a little more and slowly recover after a long sleep;
choose a pleasant, not harsh melody for the call and set the alarm so that you cannot immediately turn it off and continue to sleep.
Another important factor is the mindset to get up early. To consolidate the habit of getting up early, you need to motivate yourself for this, imagining how much more convenient and comfortable it will be to get together and solve all the morning issues. You can also schedule additional things to do in the morning, such as preparing a light breakfast, which will be another incentive to wake up faster.
After sleep: proper awakening
It is important not only to go to sleep correctly, but also to get up after waking up. You need to do this smoothly, gradually, to avoid increased heart rate and dizziness.
Easy and comfortable awakening will help a little daily exercise:
without opening your eyes, raise your clasped hands up, stretch out strongly and take 3–4 deep breaths and exhalations;
with the knee pulled up to the chest, touch the bed on the opposite side of the body, repeat the movement with the second leg;
place your palms on your eyes and slowly raise them up, seeing you off;
make a light massage of the face, nose, ears;
stretch up the limbs, raise the head, linger in this position for 60 seconds;
press your knees to your body, bury your face in them and linger for 30–60 seconds.
After such a charge, you can take a contrast shower and go about your business. It is better to form the habit of getting up early gradually, starting with 1–2 times a week and bringing it to a daily regimen.
More ways to improve your daily routine
For some people, especially night owls, it is quite difficult to adjust to falling asleep early and, accordingly, getting up early. Therefore, if the habit of staying up late has already formed, it can be difficult to relax and fall asleep at the scheduled time. In this case, it is recommended to use folk remedies at night — a small amount of honey and a soothing infusion of mint or lemon balm. It is better not to use drugs.
A special contrast wash will also help well, in which the face is first rinsed 20 times with cold water, and then 20 times with hot water. After sleeping, wash your face in the reverse order, starting with hot water and ending with cold.
Do not wait until the “right” time if you already want to sleep. It’s better to lie down right away than to struggle with sleep at first and then struggle to fall asleep at a set time later.
You can also involve your relatives as assistants who will control the process of going to bed. It will also be useful to draw up a daily plan of affairs with the deletion of completed ones. This encourages you to get up early to get through the day productively. Many recommend keeping a special sleep diary, where you need to fix your schedule and record the sensations of early or late awakening.
At first, you should come up with a reward for getting up early — buying some nice little things. And don’t be upset if you didn’t manage to get up at the scheduled time. Gradually, the body will get used to the new regimen, and it will become much easier to do this.