How To Learn To Get Up Early In The Morning And Get Enough Sleep, Including Without An Alarm

2024 Author: Bailey Albertson | [email protected]. Last modified: 2023-12-17 12:53

Get up early and get enough sleep: mission doable

Many people find it an impossible task to get up early in a vigorous state. However, it is not. You can learn to get up early and still feel good about it.

Content

• 1 The benefits of getting up early

  1.1 Video: Five Reasons to Wake Up Early

• 2 How to learn to get up early and get enough sleep

  • 2.1 Preparing in the evening

  • 2.2 How long should sleep last

    • 2.2.1 Table: Recommended Duration of Sleep by Age
    • 2.2.2 Video: how to sleep properly

  • 2.3 How to fall asleep if you don't want to sleep at all

    2.3.1 Video: how to fall asleep if you can't sleep

  • 2.4 Things to do in the morning

The benefits of getting up early

Getting up early is an important component of personal effectiveness. Nature has decreed that it is early in the morning, after a full night's rest, that the human body is full of strength and energy. At that time:

• the activity of the nervous system is the highest and all processes in the body occur faster;
• clear consciousness;
• there is a state of lightness and inspiration.

Therefore, the morning hours are the most productive time for great accomplishments and difficult tasks that may not have been solved at other times of the day. Waking up early is also beneficial for health. The body gets a kind of shake-up and diseases go away.

Video: five reasons to wake up early

How to get up early and get enough sleep

The formula for morning vigor consists of two terms, fulfilling which you are guaranteed a good sleep and will experience a surge of strength and energy.

• correct sleep time;
• correct awakening.

Preparing in the evening

The human body is designed so that any activity is good only at a certain time. So, the evening hours largely determine the quality of sleep, how quickly you can fall asleep and how well you sleep. Therefore, it is worthwhile to clearly distinguish between what can and cannot be done in the evening and immediately before bedtime:

• Physical exercise. The more you move and exercise, the better your sleep will be. In the last 4-6 hours before bedtime, it is better not to do intense workouts that stimulate the body, but you can do light aerobic exercises or yoga asanas. The best option for evening physical activity is a walk in the fresh air, thanks to which you spend extra calories and saturate the body with oxygen.
• The last meal should be no later than 4 hours before bedtime. For a light dinner, vegetables, boiled meat or fish, and dairy products are well suited. You can have a cup of herbal tea before bed. A late and hearty dinner does not have time to be absorbed by the body, which leads to putrefactive processes in the intestines, the deposition of toxins, gas formation and heavy sleep.
• It is also not recommended to drink coffee, carbonated drinks, alcohol before bedtime.
• Do not start interesting things in the evening - the temptation is too great not to stop on time and delay the bedtime over time. Better to plan all the fun in the morning. So, you motivate yourself to get up early and it will be easier to wake up in the morning.
• Prepare everything you need for your morning chores in the evening. For example, if you intend to take care of your health and are going for a morning jog in the park, prepare a tracksuit and sneakers in the evening so that you can quickly get dressed in the morning and not waste precious time getting ready.
• Do not use electronic devices at least one hour before bed. The light from the screens of computers, TVs, telephones irritates the retina of the eye, negatively affects the quality of sleep and the rate of falling asleep. It is better at this time to read a paper book, listen to calm music or meditate.
• A warm bath relaxes well and helps to fall asleep. If during the day there was a lot of physical activity, you can add sea salt or foam to the water. It effectively relieves muscle tension.
• Ventilate the area before bed. In the warm season, it is better to sleep all night with the window ajar.

How long should the dream last

Anyone can wake up early in the morning asleep. In order to develop a habit and feel good when you get up early, you must adhere to two rules:

• get up at the same time;
• sleep enough that the duration of sleep allows the body to rest.

When you don't get enough sleep, the morning is never good.

Sleep duration can vary depending on age, bedtime, and waking up. Most adults need 7-9 hours of sleep to get adequate rest. This time is quite enough for adenosine, which is produced in the body during wakefulness and causes a feeling of fatigue, to be completely degraded. Sleeping less than the number of hours per day can negatively impact productivity. And when you sleep less than 6 hours a day for a long time, negative processes are triggered in the body, which lead to an exacerbation of chronic diseases and increase the risk of new ones.

It should be borne in mind that during the period from 11 pm to 3 am and only during sleep, the body produces melatonin, which is responsible for health and longevity, restores physical and mental strength. Therefore, in order to get enough sleep and feel good, you need to go to bed until 11 pm.

Table: Recommended Duration of Sleep by Age

Age	Duration of daily sleep in hours
0-3 months	14-17
4-11 months	12-15
1-2 years	11-14
3-5 years	10-13
6-15 years old	9-11
14-17 years old	8-10
18-64 years old	7-9
over 65 years old	7-8

Video: how to sleep properly

How to sleep if you don't want to sleep at all

The main problem of people switching to a new sleep regime is that they cannot force themselves to go to bed earlier (or fall asleep) and, accordingly, cannot get up earlier. With such a problem, you can use special techniques to quickly fall asleep:

• Close your eyes and imagine that you are lying on the seashore, lake or in a forest clearing. Carefully consider every detail of the received picture, but try not to conduct an internal monologue.

  

  Outdoor self-training helps you fall asleep faster

• Concentrate on your breathing. Breathe in deeply through your nose for 4 seconds. Hold your breath for 6 seconds. Then breathe out slowly through your mouth for 8 seconds. Thanks to this exercise, the heart rate is normalized and the brain will receive a signal that it is time to fall asleep.

• Get into a comfortable sleeping position. Close your eyes. Roll your pupils up under closed eyelids. You will fall asleep within 1-2 minutes.

  

  the latest technique is successfully used in special services, where there is no time to deal with insomnia

Video: how to fall asleep if you can't sleep

What to do in the morning

To wake up faster in the morning and immediately tune the body to a cheerful mood, follow these tips:

• Drink a glass of warm water to start the body. Coffee, contrary to popular belief, is not worth drinking. This drink really excites the nervous system and increases energy, but only for a short time (the maximum effect lasts no more than 4 hours). And then (in the next 12-16 hours) a coffee hangover occurs, which is characterized by a general decrease in vitality and mental activity.

  

  A glass of water launches the body

• Open the window and let the room air a little. Fresh air will quickly remove drowsiness.

  

  Fresh morning air energizes

• Exercise is good in the morning, and the effect is doubled. But it is not recommended to engage in vigorous exercise, so stretching, yoga asanas or a little gymnastics can be done.

  

  Outdoor exercise is the best start to the day

• A contrast shower will raise muscle tone and invigorate.

Despite the love of many people to start the morning with a run, it is worth knowing about the dangers that can accompany morning activities. The fact is that during sleep and after awakening, some processes in the body are slowed down or stopped completely, the blood is thick, and the joints are cold. A sharp load after waking up can cause an increase in blood pressure, heart rate and negatively affect the work of the heart and joints. Therefore, the morning run should start 40 minutes after getting up, i.e. when the body is already fully awakened. Based on the above, for an effective and safe awakening, soft stretching, gymnastics, exercises, which act gradually, are more suitable for us.

So, getting up early in the morning and feeling energized is not that difficult. The main thing is to find your sleep time, as well as to enter and exit the sleep state correctly. How long do you sleep and how do you wake up?