You wake up and feel overwhelmed, tired and sleepy. Every step and sound responds throughout the body with unpleasant vibrations. Despite the fact that you sleep the required 8 hours, the headache in — constant companion. Familiar?
The editors of estet-portal.com will tell you how to wake up quickly in the morning, put your body on alert and at the same time feel refreshed and rested. Finally, your morning will no longer be painful, protracted and dull.
- 10 effective ways to sleep and sleep well
- How to wake up quickly in the morning: the secrets of getting up properly
- Classification of the main chronotypes according to Michael Breus
- Results: how to get better sleep and wake up refreshed
10 effective ways to sleep and sleep well
In order not to feel heaviness and bruising in the morning, it is important to sleep well. This means that the main attention should be paid to preparing for sleep.
-
Don watch TV an hour before sleep , give up the computer and smartphone. The blue flickering of screens excites the nerve cells of the brain and excites the nervous system. This slows down the process of falling asleep. As a result, sleep you have less time than your body needs.
-
Don't overeat at night. The last meal should be at least three hours before bedtime. Otherwise, the resources needed for restoration of the body will go to digestion of food.
-
Don drink alcohol, tea coffee at night. They excite the nervous system, and you do gain strength during sleep time.
-
Create yourself a ritual. For example, you can read 10 pages of a paper book or listen to relaxing music. Soon the body will regard the same action as a signal to sleep.
-
Go to bed at the same time. The routine is very important for quality sleep.
-
Try to fall asleep no later than 11 p.m. From 23 to 3 hours, the "sleep hormone" melatonin. When there is not enough of it in the body, you feel tired immediately after waking up.
-
Take a warm bath before bed. It perfectly relaxes, relieves physical and emotional stress.
-
Ventilate the room. Fresh air will help you sleep.
-
Choose comfortable clothing. It is difficult to fall asleep quickly if something is pressing, squeezing or rubbing.
-
Find your sleep duration. Only by experience can you know how much is enough for your body. You may not need 8 standard hours, but 7 or 9.
Read also: Recipes for sound sleep: how to overcome insomnia
How to wake up quickly in the morning: the secrets of the right rise
To quickly shake off the remnants of sleep, we prepared a few simple tips:
-
In the morning, don't get up as soon as you open your eyes. This is stress for the body. Give him 5-10 minutes so to throw all the leftovers from himself.
-
Do a simple exercise right in bed. Yawn enough — so the brain is saturated with oxygen. Stretch — you stretch your body and prepare it for the work day. Do eye exercises. Examine the room on the left, on the right, look at the ceiling. The main thing is not to move, but work only with your eyes.
-
After getting up, wash yourself with cool water.
-
Drink a glass of room temperature water. It will help to start the full-fledged work of the body.
-
Do a little warm-up: exercise is a great energy boost.
If you approach the problem of morning awakenings comprehensively, then you will be able to improve your sleep fairly quickly. It is believed that a habit is developed on the 21st day. But dream — physiological need, so the body will respond faster on a physiological level.
But for quality sleep, it is important to know your biorhythms. It is widely believed that there are owls and larks. According to the classification of Michael Breus, an American clinical psychologist and somnologist, people are divided into 4 chronotypes: bear, wolf, dolphin and lion.
Read also: Correct sleep and biorhythms: making up the ideal daily routine
Classification of the main chronotypes according to Michael Breus
Each of chronotypes has its own optimal schedule. It will help to plan your day so that training, work, and personal life will fit harmoniously in it.
Lion
About 15% of the population fit this chronotype. They get up without problems at 5-5:30. the main performance begins at 10 hours, and ends at 17 . After five o'clock in the evening, the Lions still have the strength to physical training. Time to go to bed comes at 21:30-22:30.
Bear
Half of the world's inhabitants belong to this category. Their morning can start from 7 o'clock. Productivity peaks between 11:00 and 18:00. After 18 & nbsp; Bear's body is maximally disposed to & nbsp; physical training. The end of the day falls on 22-23 hours.
Wolf
There are about 20% of such people. Morning for them — the worst time, but with the right organization of the day, the optimal time to get up — 7:30. after the alarm clock, you can still soak up the bed for a little more. The maximum performance of Wolves from 12 to 20 hours. The end of the day falls on 23-24 hours.
Dolphin
This is the most restless chronotype. From 6 in the morning, dolphin people can go for a jog or workout. Their charge is enough to work from 10 to 18 hours. But after work, the body is already tired, but it is not in a hurry to sleep. Standard sleep time — from 22 to 24 hours.
Results: how to improve sleep and wake up vigorous
You will be able to wake up refreshed and if you take your sleep rituals seriously. The quality of your sleep is also affected by your chronotype. If you define it correctly, you will not only get up easily, but and will be able to live a full life: there will be time for training, friends and hobbies. And and you show performance miracles at work.
Read also: Chronotypes of a human according to Breus: dolphin, lion, bear, wolf
You might be interested in: Abs Workouts.
Add a comment