Get out of bed the right way. Simple exercises

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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 of lavender, bergamot or geranium essential oil. 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.

March 24, 2014, 14:43

But it is equally important to know how to wake up in the morning correctly, how to do it easily and relatively quickly.

After all, it depends on what the upcoming new day will be like.

From this article, you will learn how to wake up, get up early in the morning easily, without problems and be cheerful so that the day goes well, happily, and your health and energy are at their best.

If you can’t wake up in the morning and feel overwhelmed afterwards, it means that you simply don’t know how to wake up properly.

Remember the important rule:

Events during the day will be successful, the day will go well, only if you have enough vital energy to accomplish the day's work. It all depends on your personal strength.

The amount of internal energy depends on many factors. Of course, you can specifically increase throughout the day, as you wish. But precisely proper awakening in the morning and a good start to the day a large percentage how much vital energy you will have today.

How not to wake up in the morning

Never wake up to a harsh, loud noise alarm clock.
No need to jump out of bed abruptly in the morning and run to turn off the alarm clock, wash your face, have breakfast.

In these cases, the brain will begin to give commands to wake up very quickly, although the body will not be ready for this yet.

Such a frantic rise in the morning leads to a large release of adrenaline, a reduction in blood vessels like under stress increased heart rate, muscle tension.

All this is an unjustified burden on the body, although you do not notice it.

Over time, such an awakening can lead to, or other bodily problems.

Many people think that waking up early in the morning improves vitality. It's a delusion. In order for the energy to increase, you need the right way out of sleep, a smooth rise in strength and right job psyche. Everything should be done slowly in the morning.

Remember that the amount vitality closely related to the work of our psyche.

And it is also important for her to wake up properly.

Firstly, the psyche does not like abrupt transitions from sleep to wakefulness.

Second, she needs the right attitude for a new day.

What will be the first emotions or thoughts after waking up in the morning: bad or good, so will the work of the whole organism: well-coordinated or not, which means the amount of vital energy long after waking up.

If a person thinks about the bad, swears that he has to get up again and go to work, then he will attract diseases, reduce his strength, change the fate of the new day in a negative direction.

And a sharp rise in the morning, like stress for the body, sets your psyche to the same.

It is also important to remember that the health of the psyche, and hence the body, is, first of all, calmness, relaxation and peace. It is very important to wake up in the morning in exactly this state of mind so that the new day goes well. And a sharp awakening in the morning, on the contrary, stirs up, excites the psyche. everyday stress you will have enough throughout the day, so you don’t need to start the day with it.

Proper use of the alarm clock

Of course, now few people use the old loud alarm clock. But if you still have it, discard it.

Set the alarm on your phone or other multimedia device to a pleasant melody for you. It is very important that she play quietly at first, and then gradually increase the volume, which means that she does not wake you up abruptly.

Relaxation or classical music contributes to a good pacification of the psyche, which means it is better to put it on. But if you still like some kind of rock, put it on. The main thing is that you like the music, that it matches your soul, and that it nevertheless raises the volume gradually, without waking you abruptly.

Don't leave your alarm clock far away. Many do this in order to get out of bed, turning it off.

You can not get up immediately in the morning after waking up.

It is better to turn off the alarm by reaching out your hand. And if you are afraid to fall asleep again, use the repeated alarm, or better, increase self-discipline.

How to get up early in the morning refreshed

So, it is impossible to get up immediately, and even more abruptly.

Therefore, after turning off the alarm clock, do not rush to get up.

You can soak up under a warm blanket for a few more minutes. Of course, do not overdo it, otherwise you will fall asleep again. Therefore, move as if doing light morning gymnastics in bed Stretch your arms, legs, move your body a little. Everyone knows how a person usually wakes up, pulling his hands up and doing it unconsciously. In fact, the body needs it, the body tells us what to do, so go to meet him.

Thus, the body will gradually, without stress and injury, prepare for the upcoming day. And stretching the muscles will have a beneficial effect not only on the body, but also on the entire internal energy.

How to properly wake up in the morning

To wake up in the morning cheerful, with good mood and no longer want to sleep, in fact, you need to wake up smoothly, slowly. This seems like a paradox. But this is how you go to meet your body, and in return it will give you an increased tone.

Ideally, after you wake up in the morning, you need to gradually awaken the psyche.

Of course, if you were awakened by an alarm clock and you need to get up for work, this is difficult to implement, and there is no time. Therefore, after turning off the alarm, just relax a little, stretch, as described above, and get up.

But if you wake up on the weekend and you have nowhere to hurry, then a smooth and long awakening in the morning will be more beneficial for your health.

First, take a look at your whole body, pay attention to how you lie, how warm it is under the covers, how pleasant it is for you to lie.

Listen to the noise around you, in the room, outside the window. It is ideal to wake up to the chirping of birds or just to the sound of nature, such as a slight wind.

Enjoy the fact that you don't have to get up and run anywhere. And if you still need it, then be lazy, so a few minutes, which will not play a big role, but will bring benefits.

Remember what dream you had last night, try to remember all the smallest details of sleep. Actually such simple technique, like remembering a dream, leads to an altered state of consciousness, relaxes the psyche, increases intuition, thereby beneficially affecting your entire being. Maybe the dream will tell you something about the upcoming events of the new day.

How to wake up in the morning in a good mood

If you start the day with positive emotions, then there will be more of them, throughout the day. Yes, and vitality is very dependent on this.

Enjoy what you feel good in bed. If there is a loved one or child near you, kiss or hug him. Say: "S Good morning dear or dear". Thus, you make it pleasant not only for yourself, but also for another. And such a manifestation of love will return to you in double size, will give you more better mood and an increase in internal energy.

Love gives energy, which means happiness and health.

Thank the world for waking up, for the fact that you are pleased, for the fact that your loved ones are around you, you are at home, in a calm atmosphere. And if you need to go to work, then think that you will soon return again and in the evening you will be at home among your relatives. If you thank the world and give it Love, the Universe, in gratitude, will give good events during the day and also elevated level energy.

How to get up early in the morning and get enough sleep

If you develop a strict schedule for going to bed and waking up, then there will be a very healthy sleep.

Go to bed and get up at the same time. It is very important.

You will easily get enough sleep, wake up calmly in the morning even without an alarm clock in right time, watch often dreams. A person should not only sleep 7-8 hours, but also go to bed early and get up early. It has been proven that going to bed before 12 pm, the body rests better. Of course, it all depends on the characteristics of the organism, an owl person or a lark. But still, do not forget about.

Many people ask: “How to get up at 5 or 6 in the morning and get enough sleep?”.

It's simple, go to bed early. The secret is simple.

It is normal to wake up in the morning, if you go to bed late it is very difficult.

And if you can't go to bed earlier, then you don't have self-discipline.

Proper falling asleep

Sleeping in the evening affects how the morning will be.

With what mood did we fall asleep, what did we do before going to bed, did our loved one give us love? All this will affect not only sleep, but also awakening, and therefore the whole subsequent day.

If you eat a lot before going to bed, lie down with full stomach or worse, accept that morning will be very difficult and unpleasant.

How can you wake up refreshed in the morning if we force the body to do the hard work of digesting food or removing poisons at night.

Healthy environmental conditions

Both the quality of sleep and the quality of waking up in the morning are affected by external conditions.

So try to create comfortable conditions and a healthy outdoor environment.

If the room is cold, then you are unlikely to want to leave a warm bed.

But it shouldn't be hot either. If the room is stuffy, it is very bad. Fresh air promotes a healthier awakening in the morning. In the summer, sleep with the windows open, but even in the winter, don't forget to ventilate your bedroom.

Try to get some sleep in a tent in nature. You will immediately feel the difference. Thus, it is possible to treat some diseases in general.

What after waking up

What should you do after you wake up in the morning to make your day more successful?

Of course you have to accept water procedures, do morning exercises and take breakfast.

It seems that these are elementary things, but, firstly, I will tell you how to do it more correctly, and secondly, I will offer you a more effective replacement morning exercises. All this is in your interest.

But you will read about this in the next article.

Spending extra minutes on proper waking up, in return you will receive good mood And increased efficiency for the whole next day.

So, how to get up, wake up in the morning with ease, be cheerful, happy and sleepy. You just need to be friends with your body, understand what it needs, listen to it.

And now for you a beautiful video and beautiful music.
Vera Brezhneva - Good morning.

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, you just need 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 head. 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:

Stretch for a minute while lying in bed, then rise.
Do gymnastics.
Take a cool (not icy) shower.
Drink a glass of water - cold in summer and warm in winter. It will awaken the stomach.
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 should not be 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 a good day!

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 morning exercises, and then take water treatments.

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

Having spent a few morning minutes on the right 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!

Difficulty level: Easy

1 step

Usually, a person needs 8-9 hours. This time can be easily reduced to 5 hours, no matter how crazy it sounds. And in special units, in the army, etc. according to a special military system, the time is reduced to three. It's difficult, the privilege of professionals probably need a barracks position. But we ordinary people Let's stop at five o'clock. To do this, just go to bed every day for five minutes later. Stop every time you feel sleepy, but just don't increase your sleep time. How in kindergarten, strictly observe the regimen. Two or three months of training like this, and you yourself will be surprised how easy it turned out.

2 step

To sleep better, do it at night cold and hot shower. Not warm, hot and not icy (you are most likely not a walrus), just a contrast. This procedure you will be calmed and deprived of at least physical discomfort, such as dirt and sweat.
It is most useful to lie down on your back, it does not interfere with breathing and heart function. If you are used to sleeping on your side or stomach, take a few days to get used to a different sleeping position - on your back. As soon as the result is achieved, you will immediately notice how much less desire to lie in bed in the morning after waking up

3 step

Great, now you are able to think. Now, to remove the desire to immediately go to bed - drink a glass in one gulp cold water, which you cooked on the bedside table last night. The tone ran through the body with light steps. Quickly turn on the tape recorder (computer, music center, radio) and enjoy the loud incendiary music pouring from there! Go to the mirror, look at your sleepy face, and smile at yourself through the veil of the departing dream. The day should start with a smile.

Now get up for a little exercise - knead tired muscles. Start by massaging your face, and then full program- neck, shoulders, arms, etc. In order not only to wake up, but also to improve health, it is necessary to perform a fairly long exercise for 15-30 minutes, with full gear and full range exercises. Perfect option- this is a run on the street, about 2-5 km, with a gradual increase in distance and speed. On the street - strength exercises. If there is a body of water nearby, you can spend some time swimming ... Scary? Okay, stop at a simple lesson

As soon as you have finished with sports, running into the shower, start with a cool, smoothly turning into a contrast one. This should finally wash away the remnants of sleep from you, and you can go to work or study in a good cheerful mood.

Well, that's all, pleasant dreams and easy awakenings! Good luck!

Never drink any stimulants at night REM sleep. Throw away all pills and sleep aids. Maximum, if you are in a tense state, drink motherwort or mint tincture. And in no case do not take alcohol, otherwise you simply won’t want to get up in the morning, for well-known reasons.
In general, it’s great if you open the window, even in winter. The air in the room should circulate, be saturated with fresh oxygen, providing the brain with as much nourishment as possible. But do not overdo it so as not to wake up the next morning with a runny nose or cough
You should also not wrap yourself too tightly in a blanket, which, by the way, should be light, but spacious. The less clothes on the body, the better, so try to abandon the usual pajamas. Doctors say that a person wakes up much faster and easier if the feet are kept in a slight coolness - that is, outside the blanket.
And remember (!), before going to bed, do not load yourself with problems, think about something pleasant, about family, friends and about the joys that tomorrow will bring.