Many people face a problem such as lack of sleep. Getting up to work every morning is sheer hell. If you are interested in the question of how to learn to go to bed earlier, then this article is for you. For more than half of humanity, going to bed early is a real problem. The inhabitants of the planet are chasing big money, sacrificing their sleep and health. In addition, the body receives a full charge only during sleep. No yoga, massage or relaxation sessions will help restore all energy.
If a person goes to bed every night, but cannot sleep for a long time - he is concerned about the question: "How to learn to go to bed early?" But before answering this question, it is necessary to explain some details. There are several types of people. The former can sleep in 4 hours, and the latter in only 8. For starters, determine what type you belong to. Of course, you need to remember that a person is programmed to sleep for about 8 hours. People are also divided into owls and larks. The first will be hard to go to bed early and just as difficult to wake up early. Larks, on the contrary, can go to bed early and wake up early without any problems. In some countries, this feature is taken into account and allowed to come to work not in the morning, but when a person has a good night's sleep. The main thing is that the work be done on time.
There is such a theory that all sleep is divided into stages. Each stage lasts 1.5 hours. That is why sleep should be a multiple of 1.5 hours, that is, 3 hours, 4.5 or 6, etc. If you wake up after 6 hours, at the end of a certain cycle, then the awakening will be normal and even peppy. But if you wake up after 7 hours, when the next stage of sleep will be in full swing, it will be very difficult. Eyes will open, the body will still sleep.
How to go to bed early?
Another answer to the question of what time to go to bed to wake up awake is self-analysis and the development of a habit. To determine how much your body needs to sleep, you need to go to bed and wake up on your own. Write down on the sheet how much time you overslept. The next evening, repeat your measurements. Continue for several days and calculate the average duration of your sleep. Knowing this, you can go to bed on time and wake up with ease. That the dream came quickly and easily, do not overdo it. At night you can drink a glass of milk or eat fruit. Also, before going to bed, it is better not to watch TV or use a computer. It is best if you take a bath at night and drink tea from herbs. Before going to bed, you can read a book, but not for very long.
Plan your next day!
If you can not go to bed early, but because you are interested in how to go to bed on time, there is one more piece of advice. You need to plan your daily routine in the evening. Plan as many things as you can do. But remember: don’t put off until tomorrow what you can do today. Leave the most important things in the morning, they will be stimulants of awakening. If there are things that you don’t like, postpone them until the end. In the morning, do only what will be pleasant for you.
How to get used to the regime?
There is another category of people. It includes those who go to bed early, but cannot sleep for a long time and, therefore, wake up hard. They are concerned about the question: "How to go to bed early?" The answer is very simple. You need to accustom yourself to the regime. Every day you need to go to bed 15-20 minutes earlier and also wake up. Gradually, you will train your body to fall asleep and wake up at the right time for you. Another important tip: the regimen must be observed constantly, even on weekends. Perhaps this will seem ridiculous to you, because the weekend is the only opportunity when you can sleep. Know that if you have a mode, you will always feel cheerful and easy to get up in the morning even without an alarm clock.
To easily get out of bed, you need to fall asleep with positive emotions and plans for tomorrow. If before going to bed you will think about how you do not want to go to work, or that you will not get enough sleep in any case - the body will take this into account, and therefore awakening will really be difficult. And if in the evening you plan a lot of things, prepare yourself something delicious for breakfast, then waking up is not difficult.
What should be an alarm clock?
Put not very loud music on the alarm clock. Better if it will gradually increase. Loud music can negatively affect the nervous system, and you wake up in a bad mood. If all these tips do not help you, set several alarms in a row. You can also remove the alarm away from the bed. In order to turn it off, you need to get up, and you will definitely wake up. Only after turning off the alarm do not go to bed again, otherwise you may fall asleep and oversleep important matters.
Some people deliberately set an alarm 5-10 minutes earlier than necessary to soak up the bed later. Psychologists say that this does not need to be done. It is better to fully sleep these 10 minutes, and then wake up. You need to get up immediately after the alarm, otherwise you can fall asleep again. After sleeping, you need to immediately open the curtains.
Daylight will reduce the production of sleep hormone - melatonin - and you will feel cheerful. If the awakening occurs very early, when it is still dark outside, you need to turn on the light in the room. In addition, buy bright curtains and colored glasses in the kitchen. Put the red apples in the vase. Bright colors will act on you just like daylight. You can also buy a lamp for light therapy. They are sold in medical equipment stores. If you sit under such a lamp for at least 20 minutes, the production of sleep hormone will decrease in the body. Such devices are even used to treat depression.
Water is the source of life!
It is better to start a new day with water. Immediately after waking up, drink a glass of water, it tones the body and charges with vigor for the whole day. During breakfast, it is better to drink juice or green tea. If you are coffee lovers, then you need to drink it at the end of breakfast. Otherwise, it can provoke an increase in blood pressure.
It is generally advisable to sleep with the window ajar, but this is not always possible. Scientists have calculated: if you just ventilate the room before going to bed, and then close the window and go to bed, after 2 hours the air in the room becomes stale. Therefore, open the window immediately after lifting and take a few deep breaths. Oxygen will help the brain wake up.
Sex is the best start to the day!
Sexologists say that the best start to the day is sex. In the morning, the body is relaxed as much as possible, and the pleasure will be unforgettable. In addition, after sex, the hormone of joy is secreted, which is enough for you all day.
What kind of food should you start the day with?
In order to easily wake up, do not drink alcohol and coffee at night. They are referred to as stimulants that affect sleep.
For breakfast, you need to consume carbohydrates, they will help the brain wake up and start working. In addition, you need to use vitamins of group B, magnesium. Walnuts and sea buckthorn positively affect the nervous system and stimulate the production of serotonin - the hormone of vitality.
Many are used to waking up from energy drinks. Remember - this negatively affects your health. Power engineers disturb sleep, invoke a spasm of blood vessels, reduce attention and memory. Therefore, they are generally better not to drink, especially in the morning.
You can drink coffee in the morning, but not very much. Coffee lovers also have health problems. Their hands are shaking, sleep is disturbed. But if you know the measure and drink 1-2 servings per day, there will be no problems.
Daytime sleep
Sometimes people need a nap. It can last from 40 minutes to 1.5 hours. For example, in Japan there are special rooms for employees of institutions, etc., where people can relax during lunch. It should be noted that the Japanese have a high life expectancy and the same performance.
What to do if insomnia suffers?
There is a record in the world - a person did not sleep for 11 days. But ordinary people after three days of insomnia begin to go crazy: the body is exhausted, the nervous system is disrupted, a person loses attention and memory, and after 3-4 days without hallucinations, hallucinations may appear. In case of sleep disturbance, consult a doctor. It can be a therapist or a neurologist. There are experts who deal with sleep problems - somnologists, but they are very few and it is very difficult to get an appointment with such a doctor.
You can not take sleeping pills without a doctor’s prescription, they negatively affect the nervous system. Also, because of them, attention is disturbed - this is especially dangerous for those who drive a car.
In order to wake up easily in the morning, be cheerful and cheerful all day, you need to go to bed on time.