What techniques to use before and after sleep to feel good

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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

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

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.

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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.

By Yraa

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