How to quickly wake up in the morning, be fresh and not want to sleep. How to be in a good mood after sleep

Everyone knows the problem of waking up for a long time. In the morning, especially on a working day, when you need to wake up early, you don’t want to leave your cozy bed. Meanwhile, the morning is rightfully considered the most productive part of the day, when you can solve many problems with a fresh mind. difficult questions. Waking up early is one of the good habits those who have achieved success. Is it possible to learn to wake up quickly in the morning?

Of course you can. To do this you need:

1. Think about the joy that the beginning of the day brings.

What thoughts do you wake up with? If you don’t want to get up, then your day is probably pictured in your imagination as boring and useless. Try to concentrate your attention not on what is unpleasant for you, but on those positive aspects that will make you wait every next day. In anticipation of something good, you will certainly begin to wake up faster and in good mood.

2. Sleep in a suitable place.

A person sleeps best in a bright and cool room. In order to wake up quickly, do not curtain the windows, allowing sun rays illuminate the room. If you have to get up before sunrise, you need to take care of bright lighting, because it is light that gives our body a signal that it is time for activity. Dark room will interfere with awakening, since the brain will be sure that the night has not yet passed and it’s time to sleep.

3. Stimulate yourself to get up.

Are you stimulating yourself enough? Try putting some kind of melody with a rhythm on your alarm clock instead of the usual squeak, and put the alarm clock itself away from the bed, so that to turn it off you still need to get out of bed and walk to it.

4. Wake up your body with exercise.

If you are unable to wake up quickly in the morning, your body may not be ready yet. active actions. In this case, he should be woken up physical activity. Choose a series of simple exercises that, if performed daily, will help your body wake up. You can start with something very simple. This way you will take care of your figure and finally wake up. Another good way to wake up your body is to take contrast shower, every now and then, changing the water temperature. This procedure is especially useful after a good exercise.

5. Take care to replenish your energy reserves in the evening.

Drowsiness and difficulty waking up can also signal that your body simply does not have enough energy and is trying to replenish its supply through sleep. In this case, you should take care in advance to replenish your energy supply with the help of tasty and healthy breakfast. Prepare everything you need in the evening, and when you hear the alarm go off, remind yourself that there is something delicious waiting for you in the kitchen.

You should always have breakfast, no matter how late you are, because a full morning meal should fill you with energy and give you the strength to complete all points of your daily plan. Being hungry, you will not only want to sleep all the time, but you will also think not about work, but about how soon you can have a snack.

Surely, everyone is familiar with the feeling of lack of sleep, weakness, and sadness in the morning. It is especially difficult to get up in the rainy season, cold weather or when it’s still dark outside. But for some, getting up in the morning turns out to be an overwhelming task even in the warm daylight, no matter how loudly the birds sing and the sun shines brightly.

Once again we give ourselves a little respite: “Just five more minutes and I’ll get up!” - and we wake up. During this period, neither another cup of coffee, nor an invigorating shower, nor the cheerful voice of DJs from the radio will save you.

What are the reasons for such heavy rocking in the morning?

Why is getting up in the morning so hard?

I can’t wake up in the morning, what should I do? We are increasingly asking this question. And it’s okay if you slept for an hour and a half, and before that you unloaded the cars. But no, nothing like that happened. And getting up in the morning is no other feat. Why is this happening? It's time to look for the answer. Let's consider the main factors:

The first reason is a banal lack of sleep.

Eight o'clock healthy sleep men need for good rest. Women's and children's body it takes at least nine hours for the body to recover. In the constant rush and race for survival, we simply don’t have enough time to sleep. You have to sleep for four, five or six hours. In such conditions, it is naturally difficult to wake up in the morning. What influences your grueling schedule? Urgent matters, being overwhelmed at work, or the inability to turn off the computer and TV in a timely manner?

The second reason is overeating

But why can’t I wake up in the morning if I go to bed on time? This is a fairly common question. And keep track of what time you have dinner? What dishes do you choose for your evening meal? Heavy foods and alcohol negatively affect the quality of sleep. It is especially difficult for the body to process foods rich in carbohydrates, smoked and fried foods. Sleeping immediately after dinner is a big burden for the body. Heaviness in the stomach and a difficult morning rise are standard consequences of overeating.

Reason three - lack of regime

I can’t wake up in the morning, what should I do? First of all, review your daily routine. Some activities keep us awake at night. A few hours of sleep during the day is not enough for proper rest. But when evening comes, the body actively resists sleep. The whole point is that the regime is going astray. As a result, we toss around for a long time, count sheep, and cannot sleep. In the morning we dream of getting another five minutes of sleep, which is always not enough.

Reason four - going to bed late

It's hard to get up in the morning if you go to bed after midnight. The most valuable time for relaxation and restoration of the body - the period from 21.00 to 00.00. You can even sleep the required 9-10 hours. But if you go to bed late, it becomes difficult to get up in the morning. The reason for this is unproductive hours of sleep.

Reason five - indiscipline

It’s also hard to get up in the morning because we put off getting up. Turning off the alarm or moving it for five to ten minutes is a common mistake. It is easier for the body to wake up in the shallow sleep phase. If you don't get up immediately after waking up, you risk plunging into deep sleep. Getting out of this state will be much more difficult.

Reason six - overvoltage

Mental overstrain also impairs the quality of sleep. Our focus on work problems and family circumstances prevents us from relaxing. Thoughts in the head live “a life of their own,” causing our brain to tense up. In this case, relaxation before bed is necessary. Take your mind off your thoughts and get busy breathing exercises, have a drink herbal tea. It is necessary to calm down before going to bed. Otherwise, it will be difficult for you to fall asleep, and then difficult to get up in the morning.

Reason seven - pharmacology

Do you find it difficult to wake up in the morning? Maybe you're taking medication? Allergy medications, antidepressants, painkillers, blood pressure medications? Drugs from these groups negatively affect the quality of sleep. The body does not fully recover. Because of this, you don't feel rested.

Reason eight – lack of comfort

Quite often, sleep disturbance occurs due to lack of comfort. Relaxation and restoration of the body can be hampered by a bed that is too hard or too soft. Or maybe you have a high and uncomfortable pillow and bedding that is unpleasant for your body. Dry air and uncomfortable temperature regime also interfere with proper sleep.

Reason eight – ignoring sleep hygiene

Sometimes it's hard to get up in the morning because of trivial things. Did you watch TV or surf the Internet until midnight? Or maybe you decided to treat yourself to strong tea or aromatic coffee before bed? Then you shouldn’t be surprised that you can’t sleep, and it’s so hard to wake up in the morning. Many of us deliberately destroy sleep, watch what you do.

Reason nine - snoring

The scientific name for snoring is apnea. This is a phenomenon that causes discomfort to others. It also negatively affects the body of a sleeping snoring person. Holding your breath provokes sleep structure disturbances. This is fraught daytime sleepiness, brokenness, deterioration in memory quality.

Reason ten – restless legs syndrome

Excessive activity lower limbs provokes deterioration in sleep quality. Swelling, numbness and cramps force us to seek more comfortable position. Which is why we toss and turn a lot. Morning lethargy is a consequence of this phenomenon.

If you find it difficult to get up in the morning, it means your body is not recovering during the night's sleep. Be sure to determine the cause of poor quality sleep. Inadequate sleep is a big stress for the body. It provokes a decrease in performance and Bad mood. Having eliminated the reasons good sleep, you can improve the quality of your life and make waking up more pleasant. After all, the day begins in the morning, and it should be joyful.

Instructions

Make it a rule to turn off the TV after 20:00. blue light the screen excites the nervous system, suppressing the production of the hormone melatonin, which is responsible for sleep and the regulation of circadian rhythms. Falling asleep while watching TV negatively affects morning awakening.

Do fitness in the evenings or just go for an evening jog. Physical activity, especially in the fresh air, is very useful for good sleep. This will allow the body to fall asleep faster and sleep soundly throughout the night. And in the morning you will wake up and easily get up refreshed and well-rested.

Before going to bed, light scented candles in your bedroom for a few minutes. Correctly chosen essential oils and the warm light of the candle will calm the body and set it up for sleep. Put out the candles before your head hits the pillow. The light aroma will remain in the bedroom until the morning and will allow you to get up in a good mood.

Remember important rule, if you want to sleep, go to bed, even if the clock shows 1-2 hours less than your usual bedtime. It’s not in vain that the body gives a signal - in order to be cheerful and fresh the next morning, you need to get a good night’s sleep. Therefore, an extra hour or two of sleep in the evening cannot be superfluous.

To wake up in the morning with pleasant thoughts, do not eat at night, and before going to bed, think about how you will eat something tasty for breakfast. Morning feeling of lightness hunger along with thoughts about the promised treat quickly and with great mood will get you out of bed.

Sleep at night with open window or at least with the window open. Fresh air, not oversaturated carbon dioxide, will allow you to sleep better, and the morning will begin with a fresh head and a vigorous body.

Don't set your alarm clock close to your bed. Put it on a shelf at the other end of the room, so that to turn off the signal you would have to not only extend your arm, but also stand in full height. Better yet, put your alarm clock in another room if you know you will hear it from there in the morning. A few steps around the room will definitely help you wake up and not oversleep on your way to work. Never give in to self-persuasion to sleep a little more. Get up, turn off the alarm clock and never return to your pillow. The signal must always be set at the same time.

As an alarm signal, choose a pleasant, but nevertheless cheerful melody. No sharp or loud sounds that make you want to shut them up immediately. You can purchase special alarm clocks that simulate a sunrise with gentle music.

In the morning, while still lying on your pillow, think of any interesting adventure that awaits you during the day. Even with the most ordinary life you can imagine something unusual. For example, imagine that no one in the office will be able to work without you, computers will break down, and colleagues will be sad. Or set big goals for the day; the desire to do a lot will easily get you out of bed.

Morning is the most important time day. Sometimes the whole day depends on how it turns out. A slight awakening sets a person up for a wonderful day, gives new strength and energy. How to wake up easier in the morning? This question is asked by many people who have to get up for work. Everyone can make their morning cheerful and fill it with a great mood. How easy is it to wake up in the morning?

Go to bed at the same time

Going to bed on time guarantees easy awakening. It is difficult to train your body to fall asleep at the same time every day, including weekends, but the results will not be long in coming. This strict regime guarantees quality sleep, and after a while the body will wake up without an alarm clock. In addition, you should fall asleep before 12 pm, it is during these hours that the body rests best.

Alarm clock is a friend of the morning

An alarm clock will help answer the question of how to wake up easier in the morning. It is not difficult to purchase it. It is best to buy a device that plays calm and pleasant music. Avoid sharp signals as loud sound causes stress. On the Internet you can find many sites that serve as a social alarm clock. When registering on such a site, enter a phone number and specify right time, and in the morning the bell rings. Usually the calls are robots that play a pleasant melody and wish you a great day.

Another way to learn to get up in the morning is to set the alarm clock not near your bed. Place it in a place where it cannot be turned off quickly and easily. For example, place it on a cabinet or under a table, in another room or on a window. When annoying sound If you get bored, you will have to get up and turn off the device. By the way, stores sell original alarm clocks “for the lazy” in the form of airplanes or animals. In the evening, the desired time is set, and in the morning such a plane will circle around the room until the owner presses the switch. There are also devices that “eat up” money. Any bill is inserted into a special hole, and if you don’t get up in the morning and turn off the alarm clock, it will simply shred the money into small pieces.

Take your time to get up

After waking up, you should not immediately get up and get down to business. You can allow yourself to lie mindlessly in a warm bed for a few minutes. A sudden awakening is stressful for a person, with the exception of being late, there is no time for stress, it would be nice to be on time. But you shouldn’t bask in bed for too long, you might fall into the arms of Morpheus again. Massaging your lobes and the back of your head will help you wake up faster and easier.

Early rise

How easy is it to wake up in the morning? The answer to this question has been known since ancient times. The easier it is to wake up in the morning, your head doesn’t hurt, and the sun puts you in a good mood. Our ancestors began their day with sunrise. This is how nature designed it, all our organs “wake up” at 5-6 in the morning. For many, getting up so early is a nightmare, but once you get used to this regime, you begin to understand all its advantages. And it’s easier to do hard work in the morning. Be patient, getting up early in the morning, especially if you have a habit of sleeping until 12 noon, is extremely difficult. You should get used to the new regime gradually. Set your alarm 10 to 15 minutes earlier than usual each day, and you may see your waking hours change at the end of the week.

Nutrition

How to quickly and easily wake up in the morning? This often depends on nutrition. You should not eat food 2 hours before bedtime. At night, food is poorly digested, it creates heaviness and discomfort. Also avoid eating heavy, fatty and sweet foods: meat, legumes, desserts and cakes. This is easy to follow if the lunch was hearty and satisfying. If necessary, you can snack on something light, cottage cheese or yogurt; this will not only help satisfy your hunger, but is also good for your health. digestive tract. Do not drink strong drinks before bed, tea, cocoa or coffee. These drinks excite nervous system and prevent the body from falling asleep. An excellent remedy would be brewed herbs, mint or lemon balm. Also folk remedies It is recommended to drink something hot before bed - the drink warms you up, helps you relax and fall asleep quickly.

Don't skip breakfast in the morning. It is useful to drink a glass of water with lemon before it; this will not only invigorate the body, but also strengthen immune system. Breakfast should consist of more than just a cup of coffee and it should be balanced, containing dairy products, fruits and grains. How to learn to get up in the morning? Scientists are also looking for an answer to this question; they have come to the conclusion that it is better not to drink a cup of coffee in the morning, but simply to inhale its aroma. Energy and vitality of the body are guaranteed for several hours. In addition, doctors advise giving up coffee in the morning, since this drink is harmful to human health, it can be replaced green tea. It not only gives you a boost of energy for many hours, but also contains vitamins and minerals that prevent aging of skin cells.

Motivation

It is hardly possible to wake up easily in the morning if you do not know why you need to get up early. Think about what you can do during these free hours: work, sports or personal matters. You can use this time for activities that you just can’t get around to or don’t have enough time after work. To get up easily, you need motivation - because when the day is fun and interesting, getting up is much easier.

For most, the incentive to get up in the morning is work; getting up at 8 am and driving through traffic jams is a serious step. Work is an ironclad incentive. Responsible people will always wake up on time and in any condition. The easiest way to formulate a goal for getting up early is for individuals whose hours are scheduled, which gives them the opportunity to work even more, and therefore make more profit. The same applies to people of free professions, freelancers. The main thing here is not to be lazy and develop the will to get up early in the morning.

Charge from water

How to get up in the morning without feeling tired and lethargic? This question is relevant for many people. A shower in the morning will help. There is no need to injure your body cold water, the main thing is to alternate cool water with warm water. A change in temperature is important; in addition, such a warm-up strengthens the body, improves aroma oils or other scents.

Radical method

How to wake up easier in the morning? Computer geniuses have come up with many new programs that allow you to wake up in the morning, for example, a computer can work instead of an alarm clock. New and pretty radical method, which helps answer the question of how easy it is to get up in the morning, is special program. Its essence is that certain moment the computer starts working and formatting hard drive. Each user stores a lot of important data on the device and, of course, does not want to erase it. Therefore, to disable formatting, you will have to get up and cancel the action, and do it quickly. In such an extreme situation, sleep will pass by itself.

Ideal conditions

To make the morning pleasant, you need to create “ ideal conditions" The temperature in the room should not be too low so as not to freeze and remain basking under a warm blanket, but it should not be too hot either. Buy an automatic coffee machine; the aroma of the drink will help you wake up quickly in the morning. Plan your day in advance, prepare clothes and documents, rushing is no fun for anyone. For family people waking up because waking up someone else by pushing them in the side is more interesting than waking up yourself. Let family members share their experiences of how easy it is to wake up in the morning. Ask your relatives or partner to wake you up, but not just by saying: “Get up, you’ll be late,” “Wake up, sleepyhead!”, but to sit on the bed and start talking. How to easily wake up early in the morning, doctors in Bangkok suggest. When you open your eyes in the morning, look at your hands and arms. We do so much with our hands and look at them so little, without paying due attention to them. Not really traditional way rise among our citizens, but, nevertheless, it exists and is popular in many countries.

How to wake up easier in the morning? By following simple tips and recommendations, you can not only make your morning joyful and leisurely, but also reconsider your schedule. Everyone can make their awakening pleasant; their mood for the whole day depends on it.

Waking up on time in the morning is an almost impossible mission for many people. Getting out of bed turns into sliding, instead of vigor and a feeling of freshness - weakness and drowsiness. How easy it is to wake up in the morning - this problem is relevant for many. Here are some tips on how to learn to wake up quickly and easily in the morning.

Check your health. Perhaps the feeling of morning sleepiness is a sign of some kind of disease or lack of vitamins and important microelements: B vitamins, rutin, vitamin D, iodine. Check your work thyroid gland– many diseases endocrine system cause a feeling of drowsiness. In men, drowsiness is one of the symptoms of prostatitis.

Don't forget about the disease of this century - chronic fatigue syndrome. In addition to drowsiness, CFS is also characterized by depression, apathy, and a feeling of exhaustion. Drowsiness is one of the symptoms of vegetative-vascular dystonia, herpes infection, hormonal imbalances in the body. In some cases, drowsiness is initial sign cardiovascular diseases.

To improve your health, you need to drink vitamin complex, boost your immunity, consult a doctor to identify hidden diseases. After the examination is completed, if nothing is revealed, you will have peace of mind about the state of your health.

Think about sleep hygiene

The deeper and more restful your sleep is, the faster your body will recover. Here are some tips on what to do and how to get up easily in the morning:

Organize best conditions for sleeping: purchase a flat or orthopedic pillow, choose an orthopedic mattress that is comfortable for you.
Provide during sleep complete absence light in the room and extraneous sounds. If this is not possible, buy a sleep mask and earplugs.
Remove the TV and laptop from the bedroom - the bed should only be used for sleeping. There should be no provoking factors in the room so that you cannot say to yourself - I’ll just take a look now email and go straight to sleep.
Be sure to ventilate your bedroom before going to bed to saturate it with oxygen.

Your sleep norm

Determine your sleep norm. An ordinary person sleeps on average 7-9 hours. Lack of sleep is just as harmful as oversleeping. If you do not get enough sleep, the lack of sleep will accumulate until the weekend and on weekdays it will manifest itself as daytime sleepiness, deterioration in concentration and memory.

It's a good idea to determine whether you're a night owl or a lark. Larks live lighter, they are naturally better adapted to waking up early. There are not particularly many biological owls in life - only 2-3 cases per 1000. All other people who consider themselves owls are simply disorganized larks. It is important to get back to normal on time.

If you are used to going to bed at 1, but need to get up at 7 and this sleep time is not enough, then you need to gradually move the time of falling asleep, first to 12 o'clock at night, then to 11. If an unusual time causes difficulty falling asleep, you can use a mild natural sleeping pill - a hormone sleep, such as melatonin. It causes mild drowsiness, which can be used to fall asleep. The next morning after taking melatonin you do not feel tired or drowsy, it is not addictive.

Sleep cycles

However, sometimes even after sleeping for 8 hours, you wake up exhausted, exhausted and completely incapable of active life. Why is this happening?

Human sleep is divided into cycles, each of which lasts approximately one and a half to two hours. Each cycle is divided into slow and fast phases. Slow sleep phases are deep sleep, which has special meaning to restore the body. Phase REM sleep or rapid eye movement phase is more light sleep, during which they are restored intellectual abilities person. In the evening, the slow phase of sleep occupies a greater duration in the cycle; by the morning, the rapid phase of sleep begins to predominate.

If a person is woken up while he is in the slow phase of sleep, he will wake up very hard, with a feeling of drowsiness and weakness. From fast phase A person goes to sleep very easily. Therefore, in order to wake up easily, you need to do it in the fast phase of sleep.

When to fall asleep to wake up correctly

Earlier official medicine it was believed that any falling asleep before 12 am is beneficial, which is the most healthy sleep until 12 am. In Ayurveda, the period from 22 pm to 24 night is considered to be the period during which the body is fully restored. That is, in order for a person to be cheerful and fresh in the morning, he needs to be fast asleep by 10 pm.

Modern methods for calculating optimal sleep and waking times support these settings. That is, if you take average duration sleep, necessary for a person to restore the body, the time of melatonin production, as well as cyclicity, then optimal time for falling asleep it’s easy to calculate.

If we take the average duration of a cycle as one and a half hours and 6-8 hours, then on average a person should sleep through 4-5 sleep cycles. How to quickly wake up in the morning easily? To do this, he must wake up in REM sleep. The REM sleep phase takes approximately 15-20 minutes of the entire cycle. That is, if you wake up in the middle of the cycle, you will fall right into the slow phase of sleep and will feel sleepy, irritated and angry. What is the best time to wake up to get up easily? If the end of sleep falls between cycles, then a feeling of vigor and freshness will come, even if you have to wake up early.

How to wake up in the morning right time? Based on this data, many calculators have been developed to calculate bedtime. However, you need to take into account that these calculators calculate the time of falling asleep. That is, in fact, a person needs 15 minutes to fall asleep. Therefore, you need to go to bed 15 minutes earlier so that you are already deeply asleep by the calculated time.

What life hacks will help you wake up in the right phase early in the morning?

An ordinary alarm clock, depending on the volume, can, of course, wake up a person in any phase of sleep. Although everyone, probably at least once, in the morning found themselves in a situation where they wondered in bewilderment how in a dream he managed to bypass all the passwords and turn off all 5 alarm clocks. In the REM phase of sleep, any slight noise can wake a person.

Fitness bracelet

People who are interested have probably come across such a gadget as a fitness bracelet with a built-in sleep sensor. The fitness bracelet is not able to calculate the stages of sleep, but it can analyze the quality of sleep. For slow phase Sleep is characterized by a slowdown in cardiac activity, breathing becomes more shallow, and blood pressure decreases. In the REM phase of sleep, all readings change, in addition, a person in the REM phase begins to experience muscle activity. The bracelet takes all these readings and analyzes them.

A sound sensor with ultra-sensitive sound recording sensors records a person's activity during sleep. How more movements and activity, the more likely it is that you are in the active fast phase. Also, the fitness bracelet has built-in accelerometers and a heart rate monitor.

Main function fitness smart alarm clock is to monitor the onset of the REM sleep stage, when the body itself is ready to awaken. In this alarm clock, the wake-up time can be set to a half-hour range, in which the body should wake up. Initially, at the beginning of the fast phase, the alarm clock gives a preliminary light, quiet vibrating signal that awakens the body, and then, after some time, when the body is ready to wake up, it gives the main vibrating signal.

Sleep trackers on your phone

Smartphone software makers have long turned phones into everything they can think of, including sleep sensors. Today, more than 50 such applications are sold on the Apple Store and Android Market, all of which use accelerometers built into smartphones. All applications function approximately the same. Smartphone with installed application you need to place it on the pillow near the sleeping person’s head. The built-in motion sensor will analyze all human movements during sleep, thus distinguishing the deep phase of sleep from the fast active one.

However, these applications also have disadvantages:

they give false signals if two people are sleeping in the bed or if a cat is also sleeping;
During night reading of information, the smartphone battery can be discharged up to 80%.

How you can help yourself wake up

So, you woke up on time, but you need a little more help to recover from sleep. Particularly important for creating the right attitude first 5 minutes after waking up:

1 minute – when you wake up, think about something very pleasant and motivating: buying a car, an upcoming vacation, or just about your loved one;
2 minutes - stretch straight in bed: this will help straighten the muscles and enrich them with oxygen;
3 minutes – rub your head, neck, ears;
4 minutes – sit on the bed and drink a glass of water placed near the bed in the evening. The body dehydrates overnight and this will help it return to normal. However, water can be replaced with tea, cola, coffee - depending on your preferences. Orange juice is a good invigorator;
5 minutes - get up and open the window - let fresh air will fill the room while you carry out your morning hygiene procedures.

What else will help you wake up and get up easily in the morning? Buy a night light with a timer and set the lamp to turn on 10-15 minutes before you expect to wake up. If the room is light, getting up will be easy. Turning on the TV on a timer on a news channel or turning on the timer on the music center to pleasant, non-scaring music can also have a positive effect on waking up. Melodies need to be changed, because on average it takes 2 weeks for the brain to get used to them.

List of used literature:

Neurology. Handbook of a practicing physician. D. R. Shtulman, O. S. Levin. M. "Medpress", 2008.
National Institutes of Health. NINDS Hypersomnia Information Page (June 2008). Archived April 6, 2012 (English)
Poluektov M.G. (ed.) Somnology and sleep medicine. National leadership in memory of A.N. Vein and Ya.I. Levina M.: “Medforum”, 2016.