How to properly wake up after sleep. How to wake up in the morning

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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 how 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 complete 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 keep in mind 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 the completed 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

If things don’t go well for a person, everything falls out of hand and nothing works out, they say that “he got up on the wrong foot.” And it is not just words. Medicine has proven that in order for the day to go well, you need to get up right. No wonder so many peoples have whole rituals, special complexes exercises, “salutations to the sun.” To feel cheerful, you don’t have to jump out of bed abruptly at the first sound of the alarm clock. The transition from sleep to wakefulness should be slow.

What is a dream? This special condition an organism in which some processes slow down (metabolic, for example) and others (nervous) intensify. It is believed that in a dream the brain processes all the information that it received during the day, sort of sorting it out. There are changes in the work of the cardiovascular system, the volume of circulating blood decreases. The spine is somewhat compressed. Upon awakening, all these systems must be prepared for the day's work. To do this, there are some very simple exercises.

1. Do not think about the unpleasant things that await you during the day. Why not the light of day to set yourself up for the bad? In the morning you need to be charged with joy. If it is possible to wake up to a pleasant, good music- arrange it for yourself.

2. To activate cardiovascular system, lying on your back and putting your hands on your stomach, do a few deep breaths and exhalations, straining the stomach, protruding very strongly abdominal wall when inhaling and pulling it in as much as possible when exhaling. Thus, you naturally pump the blood out of abdominal cavity in which she lingered. Intense breathing ventilates the lungs. Take 10-15 such breaths. Those who find it difficult to perform the exercise with their legs extended can bend them a little.

3. Roll over to your left side, pulling your knees to your chin, put right hand on right hypochondrium and take 5 to 15 breaths. With this exercise you will clear bile ducts, it is very useful for those who have a "tight" intestine.

4. In the morning, it is also necessary to stretch the spine: stretch your right hand forward right heel pull away from you, do the same with the left side. Then stretch forward with both hands, and with your heels away from you.

5. If time permits, in the knee-elbow position, do arching and arching the back (like a cat), touching the bed with your chest.

6. After this little gymnastics, sit on the bed for a while. It is good if you take the first step on a massage mat or stand in massage shoes. After walking in them for 10-15 minutes, you will massage the feet, on which all organs are projected.

If you have any diseases, some features appear in the morning awakening. For people with hypertension morning is the hardest time, and statistics, unfortunately, confirm that the most a large number of catastrophes with hypertension (crises, strokes, sudden death) takes place between 6 and 11 am. Therefore, hypertension still in bed needs to take medicine and lie down for a while. And so that there is no extra load in the morning, the necessary must be prepared in the evening - from breakfast, which will only need to be warmed up, to a suit that you will put on without standing in front of the closet for half an hour, nervous from the wealth of choice and lack of time. Morning fuss can add a lot of trouble, provoke illness, so it should be minimized. Going out into the street, it is very good for everyone (especially those with hypertension) to walk 1-2 stops on foot, "grab" the air (of course, if it is not a product of a gassed city center).

Now about how to get up correctly for people suffering from osteochondrosis, especially cervical and thoracic, those who have in the morning discomfort, dizziness, nausea.

It is necessary to sleep without a pillow, on a bed of medium hardness. You can do everything breathing exercises, which were mentioned above, after that you should get up very carefully. First, lower your legs out of bed and lie down for a little while. Then sit down and open eyes with very soft movements, make 5-10 turns of the head to the right and left and tilt it back and forth the same number of times. After that, get up, stand a little and start your day.

Approximately the same ritual should be in patients with hypotension (low blood pressure). They know that when moving sharply, especially when moving from horizontal to vertical position, there is noise in the ears, darkens in the eyes, up to a fainting state.

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 coming 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 it is the right awakening in the morning and a competent start to the day that give a large percentage how many vital energy you will have today.

How not to wake up in the morning

1. Never wake up to a harsh, loud noise alarm clock.
2. 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 a sharp awakening in the morning increases 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 it.

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 even 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. Sleep with you in the summer open windows, but even in winter, do not 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.

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 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 in 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!

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 ahead of time 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 for half the night and not get enough sleep again, forget about them after six in the evening.
2. Try to rehearse the 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.