How To Get Up Early

For some of us, getting up early means getting out of bed, stumbling around like a zombie until you have a third cup of coffee, and then taking a morning nap just to make you feel at least half as good. Never more! For a well-functioning early wake-up call, you will need to reset your sleep pattern, develop effective early waking habits, and become a morning bird.

Sleep training

Jak vstávat brzy – wikiHow

Jak vstávat brzy – wikiHow

Choose your target time to get up. If you want to prepare well and crave after 6 in the morning, great! That is your goal. It will be a goal that you will work towards every day of the week. However, you will do this gradually to avoid shocking your body.

Right every day of the week , including the weekend. There will be no sleep until you are completely reprogrammed. But once you get into it, you won’t need it anymore!

Jak vstávat brzy – wikiHow

Jak vstávat brzy – wikiHow

Set your alarm 15 minutes earlier than usual. If you normally sleep until nine and decide to get up immediately at 6:30, it just won’t work. Well, it can happen once, but then you spend the whole day drinking coffee and regretting your decision. Set the alarm for 8:45 the next day. And the next day? 8:30. And even if it’s finally a wonderful Saturday, download another 15 minutes until you reach your target wake-up time.

If blows are a serious problem for you, stay at one level for two days. You can stay at 8:00 on Monday and Tuesday and then reduce the time to 7:45 on Wednesday.

Jak vstávat brzy – wikiHow

Allow enough time for a good night’s rest at night. If you’re used to sleeping from 12 to 9, you can’t go to bed again at midnight and expect to get up at 6 in the morning to be a walk in the rose garden. When you get up earlier and earlier, go to bed earlier and earlier. The goal is not to need less sleep (sleep is wonderful after all), the goal is to get up earlier sooner . Researchers say that if you get the recommended amount of sleep during the night, it’s easier.

If sacrificing night hours is like giving up your firstborn child, you can also try to get your body used to it so that it needs less sleep. It works the same, but with a set time to sleep.

Jak vstávat brzy – wikiHow

Look forward to it. To jump out of bed with gusto, you may need something to jump on. So find something to look forward to! If you can’t think of anything, use this experiment as something you will do to the fullest. After all, the road to new, more productive habits is definitely something you can be proud of.

What awaits you the next day, why can’t you wait to get up? Size does not indicate efficiency – small things work the same way. Even looking forward to a morning cup of coffee works! Can you almost feel her taste?

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Jak vstávat brzy – wikiHow

Get ready for benefits. Getting up early is associated with a lot of different positive things. The survey says that morning birds have better grades, are generally more active, can prevent problems and plan better than their late-rising counterparts. We hope you will cope with your impending wonder.

It’s like a problem, whether it used to be a chicken or a hen. Morning birds have more time to exercise, family and quieter time in the office (and easier commuting). Does sleep make their lives better or do they sleep better because they have good lives? Try it on yourself!

Better sleep and easier getting up

Jak vstávat brzy – wikiHow

Start with a regular evening regime. In a sense, your body needs to program soothing. The daily hustle and bustle makes you a life-size Duracella bunny, and we can’t just slow down from 60 to 0 in your evening. There may be anything you want in your evening mode, but you should do it daily (to serve your body as a command) for at least 15 minutes.

The evening regime can consist of taking a shower, drinking warm milk, listening to classical music, or relaxing exercises such as yoga or pilates. If you are reading, read without any bright light (more on that later). Reserve a bedroom for sleeping only. Refrain from any strenuous activities just before you go to bed, as this will prevent a comfortable sleep.

Jak vstávat brzy – wikiHow

Dim the light about an hour before you go to bed. Dimming your lights an hour before your scheduled sleep will help suppress the hormone melatonin, which can lead to better sleep. Try turning off the TV, computer, and so on for an hour before you want to go to bed.

The science in this is that all these bright lights make confusion in the inner clock of our body. When you sit in front of a computer, television and telephone by 2 o’clock in the morning, your body has no idea what’s going on; it can be 2 o’clock in the morning or 2 o’clock in the afternoon. Turning off the lights will allow your body to realize that ” it’s time to go to bed. We’re turning off!

Jak vstávat brzy – wikiHow

Get a decent amount of sleep. It’s a simple truth, but that doesn’t mean it’s not important: getting enough sleep will help you get up earlier. What’s yours?

It is easier to get up early if you get the recommended amount of sleep during the night. Plan your:

7 to 9 hours of sleep for men .

8 to 9 hours of sleep for women .

9 to 10 hours of sleep for pregnant women .

10 to 12 hours of sleep for children and the elderly .

Jak vstávat brzy – wikiHow

Sleep with the curtains half extended. Sleeping with half-stretched curtains can help your body stop producing melatonin while increasing adrenaline production. This can help your body prepare for the day when your alarm clock rings.

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Do you know how we talked about the light keeping you awake? Well, if you sleep, it will wake you up. Crazy, isn’t it? Natural sunlight is perceived by your body even when you are sleeping.

Sunlight can also warm your bed and let the temperature tell you to get up. If possible, consider placing your bed in a convenient place in your room to take advantage of this effect.

Jak vstávat brzy – wikiHow

Jak vstávat brzy – wikiHow

Try to fall asleep again if you wake up at night. Stay in bed to avoid waking up your body with movement. However, if you throw yourself and roll over for more than 20 minutes, get up. Engage in relaxing activities (such as reading or stretching) until you feel you can go back.

Waking up in the middle of the night can be a sign of a more serious problem. Rethink your habits and environment. If you are doing everything right (as you will find at the end of this page), consider seeing your doctor. You may have trouble sleeping that can help you.

Jak vstávat brzy – wikiHow

Jak vstávat brzy – wikiHow

Adjust the temperature. Most doctors will advise you to keep the room temperature somewhere between 18 and 22 ° C. However, what is pleasant for one person may not be pleasant for another. If you have trouble sleeping, play with the temperature. You may find that your sleep woes are gone as you press a button.

If you don’t sleep alone, use layers or reveal yourself. Try to find a common territory where you will negotiate. When it comes to the worst, you can always reach for warm blankets!

Jak vstávat brzy – wikiHow

Put your alarm clock away from the bed. When it’s out of range, it forces you to get out of bed. If you put it next to the bed, it’s just a temptation to put it down and fall asleep again – for 9 minutes. This is not useful.

If your alarm clock is the kind of BEEP BEEP BEEP BEEP (you just got goosebumps? ) Consider buying a new one. There are dozens of them that are better. Some fly, some smell like bacon (OK, it’s still under development) and some hit you in the face. If yours is in danger of being driven in a day or two, consider buying a new one.

Jak vstávat brzy – wikiHow

Avoid moving your alarm. As soon as the alarm rings, get out of bed and start your day. Eventually you will wake up and feel better because you have overcome the morning drowsiness. Jump out of bed (if possible) and think about how to deal with your inevitably breathtaking day.

Moving the alarm will not make you feel more relaxed. The researchers found that you would never get the best REM sleep while moving the alarm. This guilty pleasure is especially useless for your vigilance. In fact, you will only feel worse.

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Jak vstávat brzy – wikiHow

Awaken your senses. Once you get out of bed, treat yourself to a well-deserved talk. It can be a mug of coffee or tea (the smell of brewing it will definitely start you), a glass of cold water or a nice shower. Whatever it is, make sure it goes through one (or more) of your senses. When your body and mind are stimulated, you will automatically wake up.

In addition to taste, smell and touch, light and sound also work. Unfold the curtains, turn on some music and step into your day with your right foot. The better the morning, the better the afternoon and evening!

Ensuring the best sleep quality

Jak vstávat brzy – wikiHow

Exercise early in the day. Many doctors believe that doing moderate-intensity cardiovascular exercise during the afternoon will help you fall asleep at a reasonable time. So go to the gym, join the basketball team, or dust off the treadmill you thought you’d use. It will help you go to bed earlier.

Try not to exercise late at night. Exercising late at night raises your body temperature. Because sleep is supposed to be caused by a drop in body temperature, late exercise can be harmful if you want to go to bed early.

Jak vstávat brzy – wikiHow

Avoid drinking caffeinated beverages in the evening. It will keep your body awake and will basically cause insomnia. Limit daily consumption to less than 500 mg of caffeine per day.

Large Starbucks coffee has 330 mg of caffeine. Red Bull is holding on to a decent 80. Just for information.

Jak vstávat brzy – wikiHow

Jak vstávat brzy – wikiHow

Get more sleep the day after you have slept little. People need more sleep the next day after not getting enough sleep. So if you only sleep 5 or 6 hours on Monday (which you usually shouldn’t), then be careful and treat yourself to 10 to 11 hours on Tuesday to compensate for the deficit. Otherwise, you will find yourself in a vicious circle of drowsiness every morning.

Don’t take a long nap during the day to catch up. The closer you go to bed, the more devastating it can be. If you need to take a nap, try to do it before 15:00 and limit it to a maximum of 45 minutes. It will give you plenty of rest while you still have a chance to fall asleep quickly in the evening.

Jak vstávat brzy – wikiHow

Jak vstávat brzy – wikiHow

Avoid large portions of food before bed. Not only will the attack wake you up, but once you lie down, you may have trouble staying in bed. Not only is it not good for your line, but it is also good for the next day.

Your digestion slows down during sleep, and if you eat a large meal before, it can cause heartburn (except for toilet trips). If you go to bed after overflowing, it will also be difficult to fall asleep at first. So it’s best to just avoid it.

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