Each new day begins in the morning, and whether you manage to create a positive and good mood for yourself in the morning will determine the fate of the whole subsequent day.

How not to wake up

A sharp and annoying alarm clock rang - and the brain gives the whole body a command to wake up.

Performing it, the adrenal glands release a horse dose of adrenaline into the blood, from which, as in stress, the blood vessels, and the heart in panic state trying to disperse blood through them, while working for wear.

With a sharp jump out of bed, sleepy and not having time to gain tone muscles are compressed into a ball, and receives a traumatic load, comparable in severity to the exhausting training of professional athletes.

Most of the brain areas have not yet awakened and are not included in well-coordinated work all nervous system, causing disorientation and making it difficult to perform simple manipulations: from losing orientation in space to falling out of your hands or a teaspoon.

The finale of such a chaotic and panicked awakening in best case there will be distraction, drowsiness, irritability and Bad mood throughout the day. At worst, dizziness, pressure surges, back and neck pain, hemorrhages different severity in the muscles and tissues of the body.

This method of awakening is especially dangerous for periods of change. climatic conditions and geomagnetic conditions.

Down with the alarm clock!

Refuse to use an alarm clock with a sharp and disturbing signal, instead use a radio or other multimedia device that can fill the room with the sounds of a soft and pleasant melody at the appointed time.

Train yourself to wake up at the same time. human brain is able (after short training) to fulfill the installation about the need to wake up in certain time He just needs to get used to it.

brain awakening

Start awakening the areas of the brain responsible for feelings and perceptions.

Perceive your body, starting with your feet. "Examine" with the inner eye of the legs, pelvis, stomach, chest, take care of your hands, head, finishing the “morning examination” with your face.

Move on to touch receptors. Pay attention to how the body lies, how the skin feels the presence of a blanket, sheet, mattress.

Slowly inhale the surrounding air with your nose, smelling first the nearby space, and then distant objects.

Listen to the sounds of your breathing and heartbeat, then listen to the space around you, trying to make out the noise of the wind coming from behind the window, the rumble of traffic, voices.

Open your eyes, looking around the space with a relaxed and distracted gaze for a few seconds. Close your eyes. Opening them again, run your eyes first at nearby objects, and then at those in the distance.

The brain woke up, go to the musculoskeletal system.

Sipping

Perform stretches smoothly and slowly. While inhaling, pull the toes of the legs towards you, while exhaling - away from you.

Bend your knees halfway, grab the elbows of opposite hands with your palms and begin to sway, moving your knees to the right, and your elbows to the left and vice versa.

You should get a sip with a slight twist.

Straighten up by relaxing the muscles of your arms and legs. Smile broadly and sincerely, kneading the muscles of your face and stimulating the release of the hormone of joy, serotonin, into the bloodstream.

Turning over on your side or stomach and helping yourself with your hands, stand up. You do not need to get up, lying on your back by bending your lower back. The vertical folding lift is far from the best way to get out of bed in the morning.

Next steps

Turn on light unobtrusive music and do simple and easy exercises morning exercises and then take a water treatment.

Strong and elastic jets of water will finally awaken the body. Upon completion, proceed to.

Spending a few minutes in the morning proper awakening, in return you will get a whole day with a wonderful mood and high working capacity, and therefore, let's learn how to wake up correctly!

Take care of yourself! Be always healthy!

Regular lateness to work or to an important meeting, dissatisfaction with the boss, fines and lack of bonuses are powerful arguments to think about your daily routine. Irresponsible people who make others wait simply do not know how to properly organize their time, correctly setting priorities. In order to cope with the upcoming affairs in the rapid rhythm of megacities, many people “sacrifice” their own rest, increasing the length of the day. However, such an action is invariably accompanied by a negative connotation - difficult awakening in the morning.

To correct the usual set of circumstances, it is important to plan ahead of time a list of tasks for the day. In the formation of tasks, it is necessary to rationally evaluate own forces- you can't do more than you can. Preparing for upcoming events is an opportunity to evenly distribute your energy over the entire length of your work activity. By coping with the assigned goals, you will develop self-confidence, avoiding the occurrence. By properly organizing your schedule, you will learn to get up in the morning easily, staying at the appointed place on time. As you get used to the new routine, you will notice how positive side change the attitude of those around you.

How to fall asleep quickly?

Initially, it is important to realize that it is easy to get up in the morning only for those people who go to bed earlier. To replenish internal resources, the body needs a certain period of time, so it is almost impossible to wake up earlier than the allotted time. In this situation, it becomes especially difficult for "owls", whose daily routine involves being awake under the cover of night. Insomnia and useless stay in bed, an uncomfortable sleeping place and thoughts that overwhelm the mind - a variety of reasons that do not allow you to fall asleep. Following simple recommendations, you will learn, waking up in a great mood and with positive emotions:

Turn off electrical devices and appliances in the break room to immerse yourself in total darkness. At night, a special hormone is secreted in the body, drowsy, therefore, the absence of light becomes a kind of command for changes in the work of biological mechanisms.
Get rid of by tuning in to a positive spectrum of emotions. positive thinking will allow you to fall asleep quickly, without focusing on cold or heat, extraneous noise or snoring of the chosen one.
Place a bowl of water next to the sleeping place, in which you first add 2-3 drops essential oil lavender, bergamot or geranium. The properties of such extracts will help to relax by calming the nervous system.
Find before going to bed, streamlining thoughts in your head. Think ahead about the events that happened during the day. Don't leave unfinished tasks when you go to bed. Find a way out of difficult situations in advance in order to relax in a peaceful state.
Skip food before bed so as not to provoke work digestive tract. Such activities will definitely prevent you from resting, because you will regularly get up to the toilet or be distracted by extraneous noises “spewing out” of the stomach.

Neglecting the above tips is an irrational decision, because healthy sleep allows you to gain strength and replenish the energy necessary for new achievements. If you learn to fall asleep earlier, then waking up in the morning will be much easier. During the rest, the body will recover after a hard day's work, preparing for the conquest of unexplored peaks.

First 5 minutes after waking up

The first five minutes after waking up is the fundamental time frame from which to extract maximum benefit. During this interval, you can get rid of drowsiness, recharged with positive energy for the coming day, or vice versa - set yourself up for negative outcomes of events by staying in bed until dinner. It is important to realize that thoughts are material, and the future directly depends on your actions in the present. If you do not neglect the rules of 5 minutes, then waking up in the morning will become much easier. You just need to apply the recommendations in practice, adhering to the following sequence:

First minute. Allocate these 60 seconds for positive emotions, plunging into the world of dreams and pleasant memories. Imagine a future car that you are diligently saving money for, or subconsciously reproduce your graduation at school, think about loved ones and loved ones, imagine the desired position at work - do not limit your imagination.
Second minute. Pay attention to your body. First of all, you need to stretch to help the body become more active. Be sure to take 2-3 measured breaths, saturating the lungs with oxygen.
Third minute. Massage slowly occipital part head, earlobe and temples, improving blood circulation. Simple actions are designed to activate vital processes.
Fourth minute. Slowly get out of bed by sitting on the corner bed. Collect your thoughts by drinking 250 ml of pasteurized water with a slice of lemon or orange. A drink like this helps get you started. gastrointestinal tract, which will not allow you to stay in bed for a long time.
Fifth minute. Get out of bed by going to the window. Open the curtains while looking outside. Imagine yourself next to people who are already rushing to work or heating cars. To be among strong-willed personalities, you just have to put yourself in order and have breakfast.

It is important to take into account that easy awakening becomes possible only if you really get enough sleep. There are no recommendations with which you can easily wake up after a hard day's work, having rested for 60-120 minutes. Don't forget to go to bed on time, allocating at least 7-8 hours for healthy sleep. To achieve the desired result, you need to responsibly approach the preparation process. You must be aware that rest is an integral part of life, which should not be neglected.

By learning to go to bed earlier, you will already take a tangible step towards your cherished goal. However, you can ease your awakening in the morning with the help of other practical advice, which allow you to easily get rid of drowsiness:

Come up with yourself good reason to wake up earlier (increased productivity or meeting a loved one).
Keep a diary where you can mark your successes and display failures (in the schedule of awakenings and falling asleep, indicate exact time checking regularly for changes).
Put the alarm clock in the far corner of the room, choosing the most unpleasant and loud melody (in order to turn off electronic device you will have to get out of bed).
Enlist the help of loved ones who are already accustomed to waking up early (let relatives or friends call you at a prearranged time).
Contact the morning alert service, where at the appointed hour, the company's employees will definitely achieve their goal by waking you up using all kinds of means.
- Another one weighty argument to wake up (during intimacy hormones are produced that speed up brain activity).
Avoid stimulants that interfere with sleep (caffeine, alcohol, drugs and tobacco products).
Change your daily routine gradually, enjoying small victories on the way to your cherished goal (start waking up first 15 minutes earlier, then 20, etc.).
Come up with a reward for completing a task (please treat yourself to a trip to the cinema or a restaurant, buy a gadget or item of clothing).

If you follow simple rules, then you will provide yourself with a positive charge of emotions throughout the coming day. becomes an integral part good morning when a person correctly wakes up from sleep. It is not surprising that people who have had enough sleep are distinguished in the everyday crowd by smiles and “fire” in their eyes.

By adhering to the tips and recommendations above, you will, by adjusting your own reputation among others. Waking up on time in the morning, you will have time to Right place at the appointed time, getting rid of the status of an irresponsible person. The attitude of close people and work colleagues will improve, and the length of the day will increase significantly. Achieve your desired goal in a day when everyone is passionate labor activity, much easier.