How to quickly and easily wake up in the morning - easy and effective tips. How to wake up in the morning

You can get up anyway. As well as walking, sitting, bending over ... The question is that not all methods are equally useful, and some are even harmful. And for some reason, we often, without hesitation, use just such methods. The result of this is: chronic muscle strain, injuries, and as a result - chronic and sharp pains in muscles, joints and spine. But to learn to move correctly (that is, naturally and with minimal effort) is not that difficult.

Main rules:

Minimize muscle tension;

Properly apply the inertia of the movement;

- "round" movements;

Avoid sudden movements.

As you know, you can win either in strength or in the length of the path. Getting up (and moving in general) incorrectly, we move our body with muscle effort, often overloading the joints and spine. Proper movement usually longer, but it does not require any noticeable effort or additional reliance on anything.

But first, let's lie down on the floor. Of course, you can do this quickly by taking an emphasis lying down on your hands, and then lower yourself to the floor. But we will go the other way: longer, but much safer, natural and pleasant. The movement is divided into phases for ease of mastering, but of course in life it is performed together. I note that it in itself (with repeated concentrated execution) is an excellent exercise for returning the ability to move harmoniously and naturally.

So, to learn to get up, you must first lie down:

1. We get down on one knee (for example, the right one - you can start with the one that is more convenient for you personally).

2. We put right palm on the floor in front of you.

3. We put the left palm.

4. Leaning on the palms, lower the second knee to the floor.

5. Continuing to lean on the hands, we turn the pelvis to the left, lying on the floor with the right thigh.

6. Left palm on the floor, right hand stretches along the floor to the left - perpendicular to the body, we lie down on the right side.

7. Smoothly roll onto your back. Relax.

Here we avoid bending and bending the back, trying to lower ourselves by bending the knees and elbows, rounding the motion and rolling where possible. We will rise from the “lying on the back” position in the reverse order:

1. Bending your knees (feet on the floor), tilt your knees to the right. At the same time, the pelvis naturally turns.

2. Continuing to turn the pelvis, roll onto the right side and shoulder.

3. We continue to roll onto the chest, the hands are under the body (the right hand may “want” to stretch forward, do not interfere with it!). Turning will facilitate a slight extension along the longitudinal axis of the body in the direction of the head. Bent knees will prevent you from rolling over, so they straighten as you go. We pull our hands to our shoulders - this will make it possible to push off the floor.

4. Giving the pelvis back, we go to our knees. We do not raise the head and torso, the back is inclined. The palms remain on the floor. You can push off with your hands, helping yourself to your knees.

5. We bring the buttocks to the heels, transfer the weight of the body back, smoothly sit down on our knees.

6. We shift the weight of the body forward, rise to our knees.

7. Get on one knee.

8. We rise to our feet.

We came to the "standing" position: smoothly, without any extra effort and pain without straining your back. Be sure to alternate the exercise on both sides, this is the key to the harmonious development of the body and brain. understand the nuances and individual characteristics movement is possible with unhurried multiple repetitions. Try to move naturally, and not so much think as feel. The body itself will suggest a rational path, you just need to let it do it and listen to the prompts. Relax, alternate between tucking and stretching as your body desires.

The right start to the day is the key to a good mood and success in all endeavors. Find out why ethnoscience recommends getting up right foot And what kind of drink should I drink in the morning for cheerfulness.

Everyone remembers the saying “get up on the wrong foot”. She reflected folk wisdom, according to which you should start the day right. If you want to tune in to the positive in the morning and get the most out of what you have done, use simple advice- Free and efficient.

Learning how to get out of bed

If you wish to increase vitality in the morning, then after waking up, do the following movements. Slowly bat your eyes and at the same time pull your toes down. Then bend your knees, straighten them again and repeat the exercise three to four times.

Then slowly roll from side to side and only when you feel a surge of strength, start getting up. It will be better if the bed has a soft rug. Lower your legs on it, and stretch your arms up. Imagine how solar, positive energy enters your body through your fingertips. Now you can get up. Start moving with the right foot. According to signs, this promises good luck and adds vitality.

Folk advice on how to get out of bed properly medical justification. After all, if you abruptly jump out of bed immediately after sleep, there will be a jump in blood pressure, which can lead to dizziness and fainting.

Why you need to take a shower in the morning

First of all, you need to charge cold running water with positive information. Open the faucet and fill the container with water. Cross it three times and slowly wash your face.

It will be better if you first pour a chilled infusion into the water: brew 100 grams per liter of water chamomile and 100 grams of plantain. After that, you need to take a shower and finally pour the charged water from the container on yourself. She will wash away all the negativity and nightmares, if any.

Moreover, the shower does not have to be contrasting. To keep a good mood in the morning, the water can be at any temperature you like.

What drink to drink in the morning

great attention in folk advice, it is given to what kind of drink should be prepared in the morning for cheerfulness for the whole day. Tonic teas include classic black tea with medicinal herbs.

For cooking, you will need a mixture of rose hips, lemongrass, mint, currant leaves and clover. You need to take 100 grams of each ingredient and move. Add a pinch to a teapot with black tea. Such a drink will help regulate blood pressure, remove the symptoms of fatigue and have a positive effect on the work of the whole organism as a whole.

Since ancient times people's councils how to start the day right included a lot of psychological training. Each of them is based on a simple prayer addressed to God: “Lord, give me strength, good luck and health! Make this day joyful and bring only good things! Amen". Be healthy, be optimistic and don't forget to press the buttons and

03.08.2015 10:00

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Large flows of information, daily stress, climate and season changes can knock us out of our daily routine. It's good that there is such a regime at all. All of the above affects primarily our sleep - important element health. About how to wake up if you haven't slept enough, without special efforts and, most importantly, early - we'll talk in this article.

Morning. The subway train takes passengers to work. Their faces express discontent, they themselves are rumpled and sleepy. How do you make sure you don't become one of them?

Exists whole complex steps to start the morning right. You can choose the ones that suit you, you can combine, you can do one thing if it works. We will list progressively: from the moment when you just opened your eyes, to full awakening. For example:

1. turn off the alarm if it continues to ring, it has already fulfilled its main function.
2. Turn on the lamp at the head- bright light will work on the gradual awakening of the body.
3. Stretch or yawn if there is such a need. In fact, we yawn when we want to cheer up, and not vice versa. Therefore, yawning in the morning is a very useful thing.
4. smile and try to set yourself up in a positive way. The day ahead is just beginning, and there will be a lot of good things in it, only if you set the mood yourself.
5. Glass of water. very important and useful action. In order to wake up faster and normalize the level of fluid after sleep, the body needs at least one glass of water in the morning.
6. Do exercises. No need to invent difficult exercises or put a barbell and a set of weights at home. It is enough just to stretch the muscles and do a little stretching - so the body will wake up sooner and come to tone.

For greater effect, you can perform a complex morning exercises yoga - they can be found freely on the Internet, but it is better to consult with experienced teachers.

1. wash your face cold water or accept cold and hot shower- this is another good remedy to cheer up, besides, after charging it will be very useful.
2. The right start to the morning good breakfast . It will give you energy for the whole day. This is the most important of all meals. Oatmeal with fruit, yogurt, eggs and chicken are ideal breakfast foods. Choose and create your diet. It is better to do this immediately a week in advance.
3. Eliminate oily and spicy food, do not add syrups and remember that saturation comes after 10 minutes from the beginning of the meal - wait until the food is digested.

1. At any of the stages described above, you music will help to wake up - an energetic and favorite composition or a playlist right away.
2. The advantage will be the possibility walk in the morning. Walking after sleep will strengthen all the measures taken earlier, and you will fully wake up.

Let's begin with optimal time for - minimum 7 hours. If you sleep less than three, then no matter how hard you try, you will not be able to wake up easily. Between three and seven hours of sleep, there is a chance of a comfortable awakening, but the body will be exhausted and tired quickly. Seven hours is the minimum, and you should not experiment with health.

What to do if there was no daily routine and now you need to get up early? There are a number of measures, simple and clear.

Prepare yourself for the morning awakening:

1. Two hours before bedtime, you must exclude any meals. This is especially true for fatty spicy dishes, alcohol and coffee - if you don't want to toss and turn half the night and not get enough sleep again, forget about them after six in the evening.
2. Try to rehearse morning awakening. Sounds funny, but it works. Set your alarm for a few minutes ahead. Lie down on the bed and imagine that you are sleeping. When the alarm goes off, immediately turn it off and get up. Do this several times - the body will develop a habit and over time it will wake up easier and faster.
3. Playing with an alarm clock - put the mechanism away from you, for example, in the far corner of the room - on the table. So to turn it off, you have to get out of bed.
4. Ask a friend or relative to call in the morning and wake you up.
5. Put a glass of water by your head at night so you don't have to go to the kitchen when you wake up.
6. Make a to-do list for the day. There will be a feeling of forthcoming work, and you will not be able to sleep for a long time.

1. Come up with a reward for getting up early: buy clothes to exercise or a dressing gown, prepare in advance tasty breakfast and leave it overnight, watch a delayed episode of your favorite show, or read a chapter of a good book.
2. Do not go to bed with confused thoughts, doubts, resentment or anger. The body will not be able to sleep due to stress and anxiety state. Try to settle all the exciting questions for the evening.
3. At least an hour before bedtime, put aside gadgets, close social networks and turn off the TV. It is better to read something neutral or light to tune in emotionally to good dreams.
4. Meditate or do evening yoga exercises. Your muscles will relax and it will be easier to fall asleep.
5. It also has a good effect on the state of the body. cool shower. It is cool, because after it you wrap yourself in a warm blanket and fall asleep.
6. Don't like the cold? hot tub with essential oils will relax you and make your sleep serene and easy.
7. Don't overload yourself - proper rest restore strength and performance.
8. Get into the realm of Morpheus faster light massage. In case of insomnia, do special massage exercises- they can be easily found on the Internet.

If, despite your best efforts, you may need to see a doctor.

Stick to your sleep schedule - wake up and go to sleep at the same time. In this way, you will consolidate the habit and after months you will be able to wake up without an alarm clock. But if drowsiness appears earlier than usual, do not suffer - go to bed.

Another important point: how quickly you can fall asleep depends on your awakening. As you know, we sleep in cycles of 90 minutes. During this one and a half hour, a person manages to visit both the fast phase and the phase slow sleep. We will not go into details of what each of the phases carries, but turn to the calculations.

To wake up vigorous and full of energy, you need to do it at the end of the cycle, that is, if you go to bed at 23.00, then it will be better to wake up at 06.30 or 08.00. In this way, you will save the length of the cycle, and it will be easier to open your eyes than if you set the alarm for 07.00. To wake up on time, count this moment - set the alarm for the right time.

To fall asleep faster, remember the position in which you wake up. Exactly this comfortable position for your body, and in it you will fall asleep earlier than in others.

Daily performance before going to bed of the usual things, without stress on the brain and muscles, will set the body for the night. Here, brushing your teeth, lightly cleaning the room, playing with pets, or anything else is best. The main thing is to do it constantly, so that over time the body begins to get used to them as preparation for sleep.

Quite often, musty or dirty air in the room prevents you from falling asleep quickly. This is due to the fact that the body allocates additional forces for proper air exchange. To prevent this from happening, it is necessary to constantly monitor the air quality in a room or apartment. Check if it is working, ventilate the rooms just before going to bed, try not to smoke, or ask your neighbors to do it in other places.

If you still find it difficult or uncomfortable to breathe as a result, get an air purifier. And even better - a breather. It is a compact supply ventilation with the ability to heat and purify the air and control parameters from a smartphone.

If you ever woke up for work, although the alarm clock rang ... If you know the feeling when you just want to lie down even on the floor, close your eyes for at least a minute ... When it is impossible to sleep at night - you toss and turn, thoughts overcome, and get up early tomorrow ... Many questions arise : "How to wake up quickly and easily?", "How to get up in the morning?" If they also bother you, then this article with instructions for healthy sleep and cheerful awakening just for you.

However, any person at least once in his life had a situation when he could not fall asleep, woke up or wanted to sleep during the day. Anything can happen, as they say. However, if you organize your schedule correctly, take into account your own characteristics, think over the system and use wise advice, then it is possible to avoid such unpleasant situations. So, let's find out how easier it is to wake up in the morning?

"Owl" is a sentence?

As far back as the end of the twentieth century, it was experimentally proved that, regardless of the will of a person, he belongs to one of the chronotypes (in relation to sleep). A division of people into "owls" and "larks" has been established, in which the peak of activity falls on different time. The "owls" cheerfulness comes in the evening, they can easily work at night, but it is very difficult for them to wake up in the morning. The optimal rise for them is around noon. Accordingly, the “larks” are cheerful in the morning, but already in the early evening their eyes begin to stick together. There is also such an intermediate chronotype as "dove".

It is clear that modern life more designed for "larks". To stay in discomfort and resort to tonics have just "owls". However, they are better able to adapt to changes, such as shift schedule, to change the time zone and even to stress.

Often one hears a kind of excuse: "I am an owl." Of course, it is simply necessary to take into account individual characteristics, but you can’t just give up. Everyone has an individuality, but it is important to control their qualities - to use them for the good.

Both the owl and the dove, and even the overworked lark, can have difficulty getting up early.

Optimal sleep time

How easy is it to wake up in the morning? First of all, you need to follow certain mode. It is also important to understand your own characteristics. But if after a tense working week, active Friday evening, on Saturday you slept for ten hours, this does not mean, of course, that this is your norm. It can be understood, for example, on vacation, when the body has regained strength, and you, waking up without an alarm clock, feel great.

There is a table of the value of sleep by the hour. That is, it is believed that an hour of sleep before midnight is equal to three hours, and from five to six in the morning the same hour is equal in efficiency to ... a minute!

Babies are known to sleep for almost a day. Over time, the need for sleep decreases. A teenager also sleeps for a long time (eleven hours), because in a dream the body grows. In general, they talk about the optimal rest of six to eight hours for an adult. At the same time, men can sleep less, and women need more time to recover. After physical labor required more sleep than after mental. Some people really need ten hours of sleep, and some need five. By the way, there is the principle of eight: eight hours of sleep, the same - work, the same - rest.

Sleep systems

What can I do to wake up easily in the morning? You can try to develop your own system. For example, da Vinci slept for fifteen minutes every four hours. Everyone should create their own system, even if not so radical. Someone, for example, can “fill up” during the day, for others daytime sleep- nonsense.

The principle "more is better" is not suitable for sleep. Often after a long sleep a person feels heaviness, headache, there are problems with blood pressure, with gusto. You can not sleep more than your norm, but less - also nothing. Also, you can’t get enough sleep “in advance”, the norm should be observed, if possible, every time. During sleep, there is a "reboot" of all body systems, rest, distribution of information received during the day. And it is important to get enough sleep at least once a week: sleep a little longer, lie in bed, spend a relaxed morning.

Bedroom preparation

How to learn to wake up easily in the morning? Many wise people They say that for this, first of all, you need to lie down correctly. First you need to prepare the bedroom and yourself for sleep.Logically, the bedroom is for sleeping. In reality, there is often a TV, a computer, books, a lot of distracting things. Of course, the atmosphere should be pleasant, the light is dimmed, soundproofing is desirable. The air must be fresh - do not forget to ventilate even in winter. In summer, you can generally sleep with open window. In winter, you can use a humidifier. The aroma should be pleasant, you can use soothing essential oils: bergamot, jasmine. Good old herbal pillows in bed (lavender, chamomile) - also wonderful solution. The blanket should not be too warm (may cause nightmares), not too light ( restless sleep). Everything should please you.

Preparing yourself

Falling down from fatigue the best option. You should prepare for sleep in advance. You can drink light Herb tea(just avoid caffeine and alcohol), but don't overeat. Accept warm shower or a bubble bath. Summarize the day, calm down, turn on pleasant music, read something light, watch a pleasant movie. You need to create your own ritual so that the body knows when the transition to sleep begins.
Also, in order not to run around in the morning in search of, for example, socks, it is better to prepare things for work in advance. In the evening, think about breakfast, promise yourself something pleasant. Replay your awakening in your mind. Meditate well before going to bed, give yourself a light massage.

Working with dreams

How easy is it to wake up in the morning? Let's try to work with our dreams.They can spoil the whole vacation, frighten them, or, conversely, make it unforgettable - fill it with strength. There are no instructions for "dreaming", but for pleasant dreams, it is advised not to eat. heavy food in the evening, do not watch scary movies (and news) in bed, do not read frightening books. Drive away gloomy thoughts from yourself, look for the good in the day. Sleep is a time for you, your rest and recovery.

If you still dreamed horrible dream, then it is better to remember that these are just dreams. As the children were advised, turn on the other side. Perhaps you should ventilate the bedroom, drink some water.

Awakening

How easy is it to wake up in the morning?The main assistant here is the alarm clock. Now there are many options: backlit, "runaway" ... There are special programs on the phone, counting best moment for awakening. You need to choose the optimal alarm clock, and change the melodies from time to time so as not to get used to it. She should be pleasant, cheerful and optimistic. If it’s really hard to wake up, then you can ask a familiar “lark” to call you.Some prefer to wake up to the radio (TV) that turns on at the right time.

nice morning

How easy is it to wake up in the morning? How to quickly and easily get out of bed?To wake up not abruptly, introducing the body into stress, but also not to fall asleep again, follow the following step-by-step instructions:

1. Stretch for a minute while lying in bed, then rise.
2. Do gymnastics.
3. Take a cool (not icy) shower.
4. Drink a glass of water - cold in summer and warm in winter. It will awaken the stomach.
5. Have breakfast.

Breakfast should be, at least light - you need to accustom yourself to eat. Porridge with fruit, muesli, scrambled eggs ... But Orange juice and coffee on an empty stomach can be harmful to the stomach - it is better to postpone them for dessert or use them in aromatherapy - products with the smell of coffee and citrus invigorate, but do not harm.

Easy to wake up baby

How to teach a child to wake up in the morning easily?Often children wake up with difficulty, act up, do not want, for example, to go to school. Adults need to remain calm: wake up gently, but persistently. let in sunlight or turn on the night light first, cheerful music, call the child by name. Breakfast should be nutritious, but light, and water procedures- not torment, but a game. It is necessary to teach from childhood to exercise. It would be nice to make a child small a pleasant surprise, for example, a balloon. And most importantly - inspire the child with your example.

In the end, everyone makes up their own system. good night and awakenings. However, tips can also be very helpful.

How to learn to wake up easily in the morning? Stick to a few non-standard, but simple rules.

• If you don’t want to sleep in the evening, then it’s better to lie down - just relax, read, and sleep will come.
• If you want to sleep unexpectedly early, you need to forget about all the rituals and just go to bed.
• If you want to watch a movie in the evening, finish reading a book and the like, and it’s time to sleep, then it’s better to postpone the pleasant for the morning.
• If you wake up a little before the alarm, get up. Do not be greedy, they say, just a minute, because it will not change anything, and the risk of falling asleep and oversleeping again is great.

The theme of sleep and awakening is especially relevant now. Now you know how easy it is to wake up in the morning without problems. Happy waking up And Have a good day!