How to wake up refreshed: 18 rules

1. Don’t eat before bed.

It’s not just that you risk spoiling the figure. A full stomach is an extra load on the bodywhich can lead to sleep disturbance. At night, the hormone melatonin is produced, which is responsible for regulating circadian rhythms and healthy sleep, and the working condition of the gastrointestinal tract disrupts its production. Eat at least two hours before you go to bed. The lighter the food, the better the sleep.

2. Don’t Drink Caffeinated Drinks Before Bed

It is better to replace them with herbal tea — with thyme, chamomile, valerian, lavender. Add honey instead of sugar. Herbs, warm milk with honey will help to relax the nervous system. Do not forget that everything is good in moderation.

3. Take an evening walk

Walking before going to bed in a quiet place has a beneficial effect on health and sleep. In the fresh air, oxygen metabolism is activated, the body prepares for sleep. Contemplation of nature, unhurried rhythmic walking immerse in a state of peace and tranquility. Walking doesn’t have to be long and tiring.

4. Unload the nervous system from the worries of the day

There are many ways to do this: visualization, breathing techniques, muscle relaxation and others.

Visualization

Remember the place, event, when you were most comfortable. Mentally transport yourself there and get the hormone of happiness or immerse yourself in pleasant, light dreams that do not require calculations, activation of thought processes.

Breathing technique

Relaxing breath. Inhale for 4 seconds, hold your breath for 2 seconds, exhale for 8 seconds. Repeat several times. This will help relieve stress, relax the sympathetic nervous system.

Mind Release Technique

An hour before bedtime, on a piece of paper, draw everything that happened during the day. Remember events, feelings, emotions and reproduce them on paper. It can be symbols, images, colored spots. Pay special attention to negative moments, feelings. If emotions become «quieter» during the drawing process, you are on the right track. Messy thoughts will leave your head and remain on paper. The emotional state is stabilized.

Muscle relaxation technique

Relaxation comes after tension. To do this, starting with your toes, tense and then relax your body. Slowly move up to your head.

5. Choose what to wear in the evening

Think over the outfit so that in the morning you do not have to spend time trying on and searching for accessories, this will save time and nerves.

6. Follow the regime

It is desirable to go to bed at the same time, the regime affects the biological clock and helps the body to function. A healthy adult needs at least 6 hours of sleep.

7. Go to bed before 23:00

From 23:00 to 05:00 is the time for healthy sleep. During these hours of sleep, the body produces melatonin. It has a positive effect on blood pressure, immunity, heart function, slows down the aging process. According to doctors, its sufficient production improves memory, enhances sexual activity and has an antitumor effect, gives a feeling of cheerfulness and well-being.

8. Sleep on a firm and level surface

Soft mattresses sag under the weight of the body. Organs are compressed, blood supply is disturbed. Sleeping on such a surface is unsafe and can lead to pinched nerve endings.

9. Remove unnecessary items from the bedroom

Make sure that the clock ticks more quietly, and the dial of the electronic clock does not shine in the eyes, this interferes with falling asleep, can interrupt sleep and cause irritation.

10. Maintain the optimal temperature in the bedroom +20 degrees

Ventilate the room 30-60 minutes before bedtime, fresh air will ensure sound sleep.

11. Wake up not on an alarm clock, but on a biological clock

It’s better to get up without an alarm. If you work and are afraid to oversleep, buy an alarm clock with a quiet, as soft sound as possible. You can use the alarm function on your smartphone. Download and set a pleasant, calm melody for the call. This will make forced wakeup more comfortable.

12. After waking up, stretch and smile big.

Smiling sends a signal of happiness to the brain. The body begins to produce endorphins, which leads to an increase in mood.

13. Calmly get out of bed

Do exercises or a few yoga asanas. This activates the work of the body, gives a charge of vivacity and energy.

14. Take a shower

Better contrast in the absence of contraindications. Water cleanses and energizes. A contrast shower is an effective and simple way to improve and rejuvenate the body. Systematic use will give positive emotions and improve health.

15. Look after the skin

After water procedures, moisturize the skin, strokes give a feeling of care, attention and love for yourself.

16. Don’t skip breakfast

Remember the saying: «Eat breakfast yourself, share lunch with a friend, and give dinner to the enemy?» Breakfast is the most important meal of the day. It must be right: nutritious and healthy foods with a variety of vitamins and minerals will help keep vigor and energy for the whole day. In well-fed people, working capacity increases, they are less irritable and more stress-resistant. Include foods in your breakfast that will be not only healthy, but also delicious. It will bring pleasure and cheer you up.

17. Get up early

Wake up with plenty of time to spend the training camp without haste, excitement, anxiety and do everything.

18. Look at your reflection in the mirror

Before leaving, smile broadly at yourself in the mirror, playfully wink and wish good morning, have a good day.