10 secrets of easy waking up in the morning

Scientists from the British University of Exeter were able to prove that getting up early is good. As it turned out, those who do not like to luxuriate in bed before dinner are less likely to suffer from depression.

A study in which 346 German teenagers took part showed that “larks” are more diligent and persistent. Their scores are much higher than those of sleepers. And they are less likely to be late.

With such qualities, it is easier to build a successful career, achieve success and stable earnings. But how do you force yourself to wake up early? Eyes stick together, I want to take a nap for an extra 5 minutes, instead of doing business.

But if you follow the 10 recommendations below, you can easily get up in the morning, quickly coping with both work and household chores.

10 Stick to the amount of sleep

Scientists believe that on average, a person should have 7-8 hours of sleep. But even here there are nuances.

Children need more sleep. So, babies under 3 months old should sleep at least 14 hours a day, preschoolers – from 10 to 13 hours. Children of primary school age are recommended to sleep at least 9-11 hours, and teenagers – from 8 to 10 hours. Adults need 7-9 hours to rest, but in old age 7-8 hours are enough.

Unfortunately, not everyone follows these guidelines. According to research, 30% of working people sleep 6 hours a day.

Chronic lack of sleep affects the mood of a person, leads to depression. Because of it, the immune system suffers, the likelihood of heart disease, as well as cancer, increases.

9. Don’t stress out during the day

Good sleep is promoted by moderate exercise. After them, fatigue appears, I want to go to bed faster in order to gain strength.

But if you overdid it and exercised too hard, insomnia may appear after training. Excessive physical activity causes an increase in cortisol levels, which interferes with sleep. Typically, cortisol spikes in the morning and subsides in the evening.

In addition, intense muscular work contributes to the secretion of adrenaline and noradrenaline, which make a person alert and active. If you want to get enough sleep, try not to overexert yourself.

8. Walking before bed is a good habit

To be alert in the morning, you need to get enough sleep. An evening walk promotes good sleep. Light physical activity helps relieve stress.

It is easier for a tired person to fall asleep. Fresh air is good for the whole body, including the brain. Due to the activation of oxygen metabolism, the course of nervous processes is normalized.

Walking, we admire the beautiful landscapes, enjoy the rest, because. all work has been completed. It promotes relaxation, helps to cope with stress.

Those who constantly walk in the evenings note that their sleep has become better. As a nice bonus – the loss of extra pounds, improved posture, and a more relaxed attitude to life, to your problems.

7. Monitor the temperature in the bedroom

There have been studies that have proven that we sleep well in a cool room. The optimum temperature in the bedroom should be 16-19 degrees.

If the house is too hot, you should open the window before going to bed. Coolness promotes the production of the hormone melatonin. It is essential for good sleep. A surge in the release of this hormone occurs at 11 o’clock and a little later, at 1 o’clock. It is advisable to sleep at this time.

6. Keep a couple of sprigs of lavender in the bedroom

These fragrant purple flowers have a mild sedative effect. The smell of lavender soothes and relaxes. It is used for sleep problems.

To fall asleep faster, take a lavender bath. Or drop the oil of this plant on the edges of the pillow, put a bag of dried flowers next to the headboard. You can sew a special pillow for insomnia by filling it with various herbs, among which there will be lavender.

5. The air in the room must be fresh

Unpleasant odors in the room, increased concentration of carbon dioxide, dust – all this interferes with normal rest. To keep the air clean and fresh, in winter you need to ventilate the room before going to bed.

It is enough to open the window for 15-20 minutes, in the morning and in the evening. The cool evening air will help to calm down, and in the morning – to wake up, tune in to a productive day.

4. Don’t use gadgets before bed

Before going to bed, do not sit in front of a computer or with a smartphone in your hands. Scientists explain that we need melatonin to sleep well. And it is produced in the dark, because. it is this hormone that tells the body that night has come and it is time to sleep.

The light coming from gadgets suppresses the production of melatonin, which makes it harder for a person to fall asleep. Researchers do not call for the complete elimination of gadgets from your life. They advise not to use them before going to bed, i.e. 2 hours before you go to bed.

3. Set the “right” alarm music

A sharp and strong sound promotes the release of adrenaline into the blood. Because of this, a person can become irritable and aggressive. The loud sound of the alarm clock increases the pressure, causes a rapid heartbeat.

It is better to choose smooth and melodic music, without words. You can choose a melody, the tempo of which will gradually increase.

2. Light exercise after sleep

Choose for yourself a set of exercises that you will perform in the morning. Charging will help you wake up faster. It also has many other advantages.

Usually 2-3 hours after waking up, most of us experience drowsiness, cannot immediately start current affairs. But light exercise makes blood move faster through the vessels.

The brain is saturated with oxygen, which improves memory, attentiveness, and intensifies thought processes. A person’s mood rises, the feeling of weakness and irritability disappears.

1. Take an invigorating shower

Experts were able to prove the benefits of a morning shower. With it, it is easier to wake up, the shower energizes, gives a feeling of cheerfulness and strength. Water procedures are especially useful for creative people.

They increase blood circulation, which helps to increase brain activity. But do not abuse soap. It can cause allergies.