What to do to get up early. How can I learn to get up in the morning before? Healthy conditions of the external environment

Hi friends! With you, Julia Kel and today I will tell about the useful habit that is useful to everyone. You will learn how to learn to get up early, using 7 simple actions. And feel cheerful in the morning. Find out the key to strong sleep, the pros and cons of early lifting. And rules that will help build a comfortable sleep and wakeful for you.

Observing everything you need, after a month you will be easier to wake up in the morning, and the charge of cheerfulness will stay for the whole day.

I always have two hands to start your day as early as possible and have more things to do. But, unfortunately, I was not originally from those people that wake up with a dawn of your own will. Always envied his girlfriend, which is capable of such. But now my regime has changed, I have something to compare with, and when thinking, I made several advantages and cons of this business.

pros

• Best performance. This plus is perhaps the most significant. You can easily fulfill the work that could stretch for the whole day. I now love to get up early, make all the necessary affairs before lunch and dedicate the rest of the time less important things. For me, it is much easier than waking up at nine, raging, and I haven't want to take anything.
• Memory works better. Yes, friends, and you paid attention to the fact that in the morning the brain remembers the information better? I remember when the school was asked to teach verses or some paragraphs from history, the evening toothed rarely ended with success. And it was worth up early, sit down for the tutorial and ready! The material from the teeth bounted. By the way, how to improve memory you can read in.
• You stop being late and you can safely gather. You know the situation when you are in the tricks to wear what the first turned out to be at hand, faster from the house, be sure to forget something and in the end you are late for your transport, and consequently, to work or study? As awkwardly, then justify before the boss. But all this can be avoided, it is worth only to awaken a little earlier. In my habit, to get up immediately around the alarm clock, the time for which I count with the reserve, as I take into account the different unexpected situations. I always have time to gather, breakfast and calmly come out wherever I need. By the way, always remains 15 minutes when I come to the right place.
• Feeling cheerfulness and charge forces for the whole day. It is worth it to establish a new day of the day - go to bed at ten in the evening and get up early it will not be a problem, but joy!

Minuses

• The feeling of depression. You will get up in the mornings broken, but only if you do not comply with the right mode.
• This is a difficult thing, and it will be difficult to move yourself. It is not easy for "owls" who are accustomed to late to go around and get up in last minuteAnd then fly a breaking head. The body will give resistance, but everything is in the habit. Before the birth of a child, I was a real "owl", loved to go to bed late and get up as possible, I was sat down at the weekend until 11 am. And now it seems terrible to me! How can I lose so much time? The restructuring of the body lasted for months, but in the end I managed to change my regime a little.
• Difficulties in the family. Yes, this minus is also very significant. I understand how difficult it is to people in a pair, which have a different day of the day. For example, a wife gets up with the dawn of the Sun and falls very early, and the husband, who only at ten in the evening comes from work, falls asleep at midnight, and in the morning sleeping until the last moment. When is such a pair to find the time to be together?

What time is better to wake up

To understand what time it is best to get up in the morning, listen to the opinion of specialists.

If you are zhavoronok

This type of people has a very close relationship with the sunrise and sunset.

The easiest way to wake up at six in the morning, in the winter, the time can move for an hour. Such people are stacked too early, of course, not literally with sunset.

The best performance of the larks to lunch or from four to six evenings. In the period from the hour to three, they are recommended to take a little nice to fill their strength.

If you are Owl

For this type of people, to get up in early time - real painful torture.

The best time to lift - nine in the morning. We are fully awakened and these people can start these people only around 11 am. It is owls - frequent coffee shoppers with the aim of cheating before work.

Optimal time to perform important assignments - evening, or at least around two o'clock in the afternoon.

Owls can easily sleep until 11 pm. But at midnight, their performance decreases and it is better to go to bed before that time.

Create a comfortable sleep mode

To create the correct and suitable sleep and wakeful mode for you, use the techniques that I will advise you.

1. Detach holidays required amount time. On average, your body should relax eight hours. If you do not come out, then think about what you do before bedtime. Maybe finally, it is worth postponing the phone and sleep well?
2. Do not try to immediately change your mode. Shift it gradually, every 2nd - 3 days for 15 minutes. So changes will occur less significantly.
3. Observe the developed schedule. Lower and get up at the same time. Even on weekends, do not enjoy a dream longer than usual.
4. Do not be satisfied with the day. Day sleep can knock down the entire schedule, so you should not abuse them. If your body needs to relax, then you can take a little bit at lunch.
5. Healing herbs can help you improve sleep quality. Chamomile or lemon mint copes with this.
6. Tighten your body to sleep. Before the departure to sleep, exclude all the excitatory actions: view the TV, social networks, and so on.
7. Relax your body. Listen to soothing music that will help you fall asleep in opening time.
8. The bedroom should be dark and not stuffy. Purchase dense curtains that will create night in the room, and ventilate the bedroom before bedtime.
9. Create a day. If you get up when you're still dark outside the window, then artificial light sources will be your way out. Just turn on more lamps, and then wake up will be easier.
10. Do not eat at night. Do not charge yourself with energy before bedtime. Determine the time of dinner to go to bed on an empty stomach, and after awakening it is tight in trouble, it will help you quickly awaken.

Well, friends, you have already found your mistakes that prevent you from sleeping well and get up on time? Then rather correct them!

How can you learn easy to get up early in the morning

Surely you had such that in the morning, when your alarm clock calls, you will disable it in a halfway and say yourself: "For another five minutes." And minutes can be delayed, and in the end you jump with the realization of what is already late. Or another situation in which you sluggish get out of bed and go to work in a halfway, and even coming to the place, you can not wake up.

I will statenly help you to figure out how to awaken himself.

1. Wake up at once on the first alarm. No need to translate it or still lie in bed. Get up right away, it will be easier.
2. Enable more light in the room. Especially actual advice in winter. When I get up in the winter morning, outside the window it seems the night, the light lights up in the entire apartment. This method is really working, awakening happens faster.
3. Drink one glass of water on an empty stomach. It will take up your body and fill the lost fluid.
4. Make a light gymnastic charging.
5. Wash cool water or take the morning contrast shower. This is a stunning way to cheer up.
6. Tightly breakfast useful food, it will charge your body with energy.
7. Enable music. I loved as soon as I get out of bed, include energetic favorite music and gather under it. Try to do so and see, the morning will not be so terrible length of your day.

How to sleep per night

So, you are ready to change your life and create a comfortable chart of sleep and wakefulness for yourself and your body. But are not sure that you can fully sleep full?

I will give you some tips.

• Strictly follow the schedule, move away to sleep and get up at the same time.
• Do not eat before bedtime. To sleep is stronger, fall asleep on an empty stomach, as we said above.
• For half an hour before Sleep, postpone the phones and tablets.
• Eliminate all sources of noise and light. Fall asleep with a TV turned off in silence.
• After waking, you should not shove. This is verified. If you woke up alarm earlier and saw that you have another 30 minutes, do not fall asleep again. Otherwise, it will be much more difficult to get up.
• Relax before bedtime and twist positive thoughts in your head. I, for example, love to dream about something good and immediately fall asleep.
• As we have said, prepare your bedroom to sleep well. Carry the room, it should be cool in it, and create darkness.
• Spit only in comfortable pajamas in which your body breathes.
• Pay attention to the pillow, it is she often violates our dream.

Dear friends! Tips in the article are really powerful, but you have even more effective method Improve the quality of sleep and recreation, pump yourself and learn how to manage your inner state, as well as boasting energy and motivation and stop being a puppet in other people's hands. Have you heard about Wikium? If not, this is a huge company of professional people who teach people to train their brains, memory, attention, charisma and much more. On the site you can absolutely free to pass online tests and every day to pump yourself. I myself constantly train them and even acquired several courses.

These guys, in my opinion, have no worthy competitors in this topic. So that someone took and so comprehensively taught all the usefulness. But today the topic of our article is the right mental settings, and therefore I just can not offer you a megapole 10-day course consisting of 10 lessons and practical training. If you want to get rid of toxic thoughts, reduce the scattering attention, reduce the level of stress and anxiety and concentrate on an important, then you will be useful to undergo training under the guidance of the curator.

Online Current Detoxing Course is a super-power program directed to pumping internal qualities. Its author - Viktor Shiryaev - an expert in the field of integral philosophy and developmental psychology. It will help improve the quality of sleep and rest, become a new person with a pure mind and clear consciousness.

Conclusion

Remember:

1. When you learn to wake up early in the morning, you will have more time for fees, you will stop being late, you will feel vigorous and more productive.
2. The larks more optimally wake up at six in the morning, and the owls are nine.
3. Work yourself a sleep and wake mode. Stop and go to a certain time, change your mode gradually, sleep less in the afternoon.
4. Get up on the first alarm, turn on energetic music, more light in the apartment, wash yourself cold water And breakfast tightly - all this will help you get away from sleep faster.
5. To get enough sleep, go on time, remove the phone before bedtime, turn off the TV. Stay in comfortable pajamas, in a cool and dark bedroom.

On this I will finish this article. I will be glad if you consider information useful and share the recommendations using the buttons of social networks at the bottom. Do not forget to leave comments.

See you in the next article!

You decide that the jog should be in your life with the onset of this spring. But how to make yourself wake up in the mornings and go out on the still drooping street? There are several tricks that you have to help!

For all busy people who live in a very tense rhythm (and those are all of us without exception) is quite difficult to allocate time for daily or evening jogging. There is one way out of this situation - run in the morning. But it was very difficult to wake up before the usual time, especially if you are not a lark. It is especially difficult to do it when spring is already on the calendar, but not yet on the street.
I am also not a lark, but I realized that the only one suitable for me to pay sufficient attention to the run - it is to get up for an hour and a half before and run before work. In this case, I remain free evenings and the day becomes longer and more productive. In general, I love to sleep, especially on the weekend, when you do not need to get up and go somewhere. But one day, waking up at 14-00 Saturday and seeing a bunch of missed calls and sms from friends, I realized that life passes by, if you spend her for sleep.

And I began to try to wake up earlier. It was difficult for the first month, but then it turned out that it was not entirely difficult to get up in the morning at an hour. After some time it became obvious that our body is still at what time to get up, if only this time was the same. If you get up and go to the same time every day, your body "will tell you thanks," and answer the cheerfulness, health and good mood.

First step for early birds

If you want to learn how to get up before, the first thing you need to do is to calculate the time and understand how much you need to wake up to have time to do all the morning and jogging. If you are accustomed to order - wake up, go into the shower, breakfast, dress and go to work, then think at what period you will enter your workout. I would advise to act in the following order - wake up, wash, drink water, go on a jog, go to the shower and breakfast. It is better that breakfast is after running, as it is not very comfortable to run on a full stomach ().
The most important thing is to wake up at the same time it will be necessary every day! No matter - whether you need to run, you have a day off or vacation.

There are two huge advantages of such a strategy - first, in a month or two for you will be super-just waking up in the morning, since the body gets used to a certain time of wakefulness and you can get up without alarm clock at the same time.
Secondly, as soon as your body gets used to early rises, you will wake up early no matter how much you went to bed. Of course, it is not worth conducting tested for strength, go to bed every day in 2 nights and wake up at 7 am, but sometimes you can. Just go to bed when you feel fatigue. By the way, you will get used to over time and will be tired much earlier and, accordingly, fall asleep at 22 or 23 hours without long tosses in bed.

Forget about TV

My second advice for anyone who wants to turn into a lark with the smallest loss, - do not fall asleep under the TV! It is better not even to watch TV before bedtime.

If you light up the TV, then most likely your body is not in the most convenient position - you either sit on the sofa, or lie half-sidew on the bed. Neck is counting, the muscles do not relax. Also, a bright glow and constant change of pictures do not allow the eyes to relax, and if you fall asleep under the working TV, then even with your eyes closed, it is difficult for you to achieve absolute darkness. And the last argument - you excite your brain to such a condition that it will be quite difficult to achieve peace and absence of thoughts. And this is the key to success for a good, healthy sleep.

In the perfect world, people use the bedroom only to sleep. Reading, TV, computer remains in other rooms. But if you do not have the opportunity to avoid all these classes in your bedroom, it will be better to choose a smaller evil - reading before bedtime. But read only until you begin to peel your nose. If you feel that your eyes closes - put the book, turn off the light and try to fall asleep.

Do not go to bed hungry

Many people try to go to bed on an empty stomach, as they believe that it is harmful to run before bedtime or they are trying to lose weight and they have no opportunity to train before bedtime.

But for people leading an active lifestyle, especially for those who plan to train in the morning, it will be better to eat before going to sleep. Of course, I'm not talking about a full-fledged meal of three dishes, but a little healthy meal, for example, a salad or whole grain bread with cottage cheese, not only will not harm, but also help to wake up more cheerful and easily go to workout without a strong feeling of hunger.

For example, I like it much more to run in the morning on an empty stomach. But if I do not sing in the evening, the workout does not work, because The stomach drives cramps and it is elementary lacking forces to run more than a kilometer.

You can not agree with this advice, each after all is a different body and a different workout mode. But it is better if you know that there is not harmful in the evening if you lead an active lifestyle. Try to dine several times and run your usual kilometer in the morning, and then do the same thing, but without dinner. So it turns out what is better for you.

Hide the alarm clock

This is the easiest advice from all - just put your alarm clock away, for example, to another part of the room. You will have to get up to turn it off. And since you already got up - it is better to stand stand, and not to go to bed again, is it not true?
True, some can stand, turn off the alarm clock and again lie down in bed, but did you think that everything will be so simple?
It will be much easier to wake up in the morning if you know how long your torment is. After 30 days, early raises will not be so complicated. If after 3 weeks you will understand that the quality of your life has not improved, you are still hard to get up in the morning and you feel broken all day - just come back to the old way of life, do not torment yourself! For 3 weeks it will already be possible to understand how you feel with early risks and understand how best it is for you and are you ready to accept this lifestyle.

If you love the competition, even with yourself, then try the following - to get up in a row for 30 days. If you wake up - then start counting again, then if the next money after the late rise is again there will be a day 1. This is a good motivation, because you need only 30 days to feel the difference and just 30 days without a break will help you to realize it.

Practice and nothing but practice!

In the end, you need to practice in a climb of the alarm clock.
Try the following exercise - spread your time during two weekends in a row. Put the alarm clock for a while in 5-6 minutes from this point. Lie into bed and try to fall asleep. (Of course you just need to look like you sleep). As soon as the alarm clock sounds - stand up, get lost and get out of the room and go to the shower or do what you usually do in the morning.
After that, go to the bedroom again, shade and lie on the bed. Start the alarm clock and repeat everything again. Repeat within an hour.
This exercise is only needed so that you are used to getting up exactly at the alarm signal, immediately, without glands in bed.

So you became a lark!

Congratulations! After reading this article, you decided to follow the advice and a little change your life. Let's summarize and repeat all the steps for those who want to get up before and run in the morning:

1. Get up at the same time every day, regardless of whether you need to work or not.
2. Avoid watching TV before bedtime
3. Do not go to bed hungry (and do not eat before bed)
4. Keep your alarm clock away from the bed
5. Set the 30-day period to get used to a new schedule
6. Practice to climb the alarm clinic at the beginning of your addiction period.

Before bedtime

Find the reason to get up tomorrow early.

If this is not done, the brain will ignore all attempts. No need, there will be no mode. A sufficient reason for lifting is caused by either fear do not have time or anticipation and interest. A sharp fear stimulates, but does not work at a long distance. At the same time, it is better to focus on the pleasant sensations from the lifting. For example, try to imagine how pleasant will come to work early, when there is almost no one in the office: you can work in your own rhythm, you have time to do more and finally have time for an evening workout or in the movies.

You can also be attached to your personal project, which is usually lacking time. Learn the language, listen to online lectures on programming or engage in sports not after work, but before.

Make a detailed work plan for morning

Immerse yourself in work at 5 in the morning will help the work plan, compiled from the evening: what exactly you will do three hours before breakfast. The task should be concrete and understandable: not just "writing an article" or "Learn English", but "draw up a theses of the article in notebook", "Disassemble three exercises for the present time." It is necessary to avoid morning thinking. Too complicated plan will not work -
the brain sabotage and go to sleep.

Come up with the ritual to do after awakening

Note exactly what you have to do after turning off the alarm. It often happens like this: you get up, turn off the alarm clock in the smartphone and for the absence of a better plan immediately open the news feed, stick in social networks or - worse - fall asleep back. This is a failure.

It is better like this: turn off the alarm clock, sit on the edge of the bed and listen to your breath. It helps to gently join the day and does not allow to fall asleep again. We woke up - let yourself come to yourself, without a sharp undermining, which does not make your senses.

Rituals can be different:
- Buy a coffee maker with a timer and start a day with a cup of coffee
- Include the light to slow down the production of melatonin
- Promise to a friend 500 ₽, if you do not send him a welcome message at 6 am

Get ready to sleep

To easily get up, you need to sleep. On average, 7-9 hours need, border values: 6 - minimum, 10 - maximum. More or less, as a rule, leads to. If you are going to get up at six in the morning, it means that they must lie at 22.45 - 15 minutes to lay asleep.

To sleep, you need to come down per day and lie down in a cool airportroom. Cool helps to fall asleep, because the body temperature drops during sleep, this is a natural process.

Before bedtime, it is useful to sit in silence, without gadgets and stimuli. For half an hour before sleep, move the phone into the air, turn off the TV and the laptop - it will save from unnecessary experiences. And the light from the gadget screen on the characteristics is similar to the day: when it shines to your eyes, it will distinguishes sleep.

If you work at night and do not want to harm sleep, the program will help. It changes the temperature of the light of the monitor, translating the blue in yellow as evening occurs. By the way, such a function appeared from iPhones, starting with.

Start the alarm clock and postpone it away

In order not to be desire to add a hand and fall into sleep again - complicate the task. For those who have a powerful autopilot, put two and put them in different corners of the room.

Awakening

Stop right after the alarm call

The main thing is to avoid the launch of the thought process with weighing for and against whether it is worth getting up or not. Chain Simple: Call → Bring yourself to the vertical position → The transition to the invented ritual. No thoughtful. It will not work immediately: perhaps the chosen ritual is not yours. Not scary - try the other.

Check, take a contrast shower

All this launches cardiovascular, respiratory and central nervous Systems, heats the body and increases the level of cortisol, which is needed for active work.

Cortisol - a hormone, which is responsible for stress responses, activates the memory and protective functions of the body. The main thing is not to overdo it with stress and alternate work with rest.

Reflection

Drive diary

In order not to quit a new habit, you need to understand how its vaccination is: what works, and what is not very. Diary helps in this. Write honestly and mark as many misses as possible. This will help to reveal them faster and correct. If it did not work out today - not scary. Pay attention to what this prevented, and correct.

But it is equally important to know how to wake up correctly in the mornings, how to do it easily and relatively quickly.

After all, it depends on what will be the upcoming new day.

From this article, you will learn how to wake up, get up early in the morning easily, without any problems and be cheerful, so that the day passed successfully, happily, and your health and energy were at the height.

If you can not wake up in the morning, after you feel broken, then you just do not know how to wake up correctly.

Remember the important rule:

Events during the day will be successful, the day will pass well, only if you have enough vital energy to accomplish the upcoming day of affairs. It all depends on your personal power.

The amount of internal energy depends on the set of factors. Of course, you can specifically raise throughout the day, as you are comfortable. But it is the right awakening in the morning and the competent beginning of the day give a big percentage of how much the amount of energetics will be today.

How not to wake up in the morning

1. Never wake up under a sharp, loud sound of alarm clock.
2. No need to jump sharply from the bed in the morning and run off the alarm clock, wash, breakfast.

In these cases, the brain will begin very quickly give commands to awaken, although the body will not be ready for this.

Such a mad lift in the morning leads to a large emission of adrenaline, reduction of blood vessels, as in stress, increased heartbeat, muscle tension.

All this is an unjustified burden on the body, even though you do not notice it.

Over time, this 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 energy to increase, you need the right way out of sleep, a smooth rise in force and proper work psyche. In the morning you need to do everything slowly.

Remember that the number of vitality is closely related to the work of our psyche.

And it is also important to wake up correctly.

First, the psyche does not like sharp transitions from sleep in wakefulness.

Secondly, she needs correct setting For a new day.

What will be the first emotions or thoughts after awakening in the morning: bad or good, such will be the work of the whole organism: coherent or not, which means the amount of vital energy for a long time after waking up.

If a person will think about the bad, swearing that again it is necessary to get up and go to work, it means that he will attract illness, reduce his strength, change the fate of the new day in the negative side.

And a sharp rise in the morning, as stressing for the body, sets up your psyche to the same.

It is also important to remember that the health of the psyche, which means that the body is, primarily calm, relaxation and peace. It is very important to wake up in the morning precisely in such a state of the soul so that the new day is successful. And a sharp awakening in the morning, the opposite takes up, makes up the psyche. Everyday stress will be enough for you and so during the day, so you do not need to start a day from it.

Proper use of alarm clock

Of course, now few people use the old loud alarm clock. But if you still have it, give up him.

Put the phone or other multimedia device for you a pleasant melody for the alarm clock. It is very important that she first played quietly, and then gradually increased the volume, which means that you didn't sharply.

Relaxation or classical music contributes to a good confusion of the psyche, which means it is better to put it. But if you still like some rock, put it. The main thing that I liked the music, corresponded to your soul and so that she would still raise the volume gradually, do not need you sharply.

Do not leave the alarm far away. Many do this in order to get out of bed, turning it off.

It is impossible to get up immediately in the morning after waking up.

It is better to turn off the alarm clock, extending your hand. And if you are afraid to sleep again, use the re-trigger of the alarm, and better increase the self-discipline.

How to get up early in the morning cheerful

So, get up immediately, and even more so dramatically, it is impossible.

Therefore, after turning off the alarm, do not rummage.

You can soak under a warm blanket for a few more minutes. Of course, do not overdo it, otherwise you will sleep again. Therefore, commemorate, as if making a light morning gymnastics in bed. Pull your hands, legs, go a little body. Everyone knows how a man is usually waking up, sipping up hands and making it unconsciously. In fact, it is necessary for the body, the body tells us what to do, so go to the meeting.

Thus, the body gradually, without stress and injuries, will be prepared for the upcoming day. And the stretching of the muscles will beneficially affect not only the body, but also on the entire inner energy.

How to wake up correctly in the morning

To wake up in the morning, cheerful, with a good mood and no longer want to sleep, in fact you need to wake up smoothly, slowly. It seems a paradox. But so you go to a meeting with your body, and he gives you an increased tone in return.

Ideally, after you woke up in the morning, you need to gradually awaken the psyche.

Of course, if the alarm clock woke you up and you need to get up to work it is difficult to implement, and there is no time. Therefore, after turning off the alarm, just shuffle a little, stretch, as described above, and get up.

But if you wake up on weekends and it has nowhere to hurry, then smooth and long awakening in the morning will be more beneficial for your health.

First you look around the whole body, pay attention to how you learn how warmly under the blanket, as you have a pleasant lie.

Listen to the noise around yourself in the room, outside the window. Ideally wake up for a twist of birds or just under the noise of nature, for example a small wind.

Enjoy what you do not need to get up and run. And if you still need, then be lazy, thus, a few minutes that will not play a big role, and benefit will bring.

Remember what a dream had a dream tonight, try to remember all the smallest details of sleep. In fact, such a simple technique as a dream remembrance leads to a changed state of consciousness, relaxes the psyche, increases the intuition, thereby having a beneficial effect on your entire creature. Maybe a 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 a day with positive emotions, they will be more and then more, throughout the day. Yes, and the vital tone is very much depends on it.

Enjoy what you are good in bed. If you have a favorite person or child next to you, Kiss it or hug it. Tell me: "With good morning, dear or expensive." Thus, you do nicely not only yourself, but also another. And such a manifestation of love will return to you in a double size, we give you another better mood and an increase in internal energy.

Love gives energy, which means happiness and health.

Thank the world for what you woke up for the fact that you are pleased for the fact that your favorite people are around you, in a relaxed atmosphere. And if you need to go to work, then think that it will come back again and you will find yourself at home among your relatives. If you thank the world and give him love, the universe in gratitude will give good events during the day and also an increased energy level.

How to get up early in the mornings and get enough

If you develop a strict departure schedule for sleep and awakening, then there will be a very healthy dream.

Lower and get up at the same time. It is very important.

You will easily get enough sleep, calmly wake up in the morning even without alarm clock at the right time, watching often dreams. A person does not just have to sleep 7-8 hours, but also to go early, and also to get up early. It has been proven that it lies up to 12 pm, the body is better resting. Of course, it all depends on the characteristics of the body, the owl of a man or a lark. But still do not forget about.

Many are asked: "How to get up in 5 or at 6 o'clock in the morning and get enough sleep?".

Everything is simple, go to bed earlier. The secret is simple.

It is very difficult to sleep normally in the morning.

And if you can't lie earlier, it means that you do not have a self-discipline.

Proper falling asleep

Evening falling asleep affects how morning it will be.

What mood we fell asleep, what did you do before bedtime, did you give love a loved one? All this will affect not only sleep, but also awakening, and therefore for the entire subsequent day.

If you eat a lot before bedtime, lie with a full stomach or what is even worse to take the morning it will be very heavy and unpleasant.

As you can wake up vigilantly in the morning, if we force the body at night to perform hard work on digesting food or to eliminate poisons.

Healthy conditions of the external environment

Both on the quality of sleep and on the quality of waking up the external conditions affect the quality.

Therefore, try to create comfortable conditions and a healthy external atmosphere.

If the room is cold, it is unlikely that you want to leave a warm bed.

But it should not be hot. If there is stuffy, it is very bad. Fresh air in the morning contributes to a healthier awakening. Summer S. open windowsBut even in winter, do not forget to air your bedroom.

Try somehow sleeping in a tent in nature. Immediately feel the difference. Thus, some diseases can be treated at all.

That after awakening

What needs to be done after you woke up in the morning to be more successful for you?

Of course, you need to take water treatments, make the morning gymnastics and take breakfast.

It seems that this is elementary things, but first, I will tell you how it needs to be done more correctly, and secondly, I will offer you a more efficient replacement morning charging. All this in your interests.

But you will read about it already in the next article.

Having spent unnecessary moments on the correct wake up, in return you will get a great mood and increased performance for the entire subsequent day.

So, how to get up, waking up in the mornings with ease, be vigorous, happy and slept. It is just necessary to be friends with your body, to understand what he needs to listen to him.

And now for you a wonderful clip and beautiful music.
Vera Brezhnev - Good morning.

Sincerely, Sergey Tigrov

For many, stand in the morning and on time is a whole problem. What to do, so as not to turn off the alarm clock through the sleep and do not feel every morning of the rebel zombie?

Of course, if your biorhythms help you raise a little light, such a problem does not exist for you. So you feel about type "Zhavoronkov". However, if your type is "owl", to jump on the first alarm ringing is difficult. And later awakening is and late, and missed jogging, and many other problems. It is known that most people who have achieved a lot have got up early - this is one of the rules of a successful person.

1. Try to raise. On average, a healthy adult to restore forces, you need 8 hours of sleep (individual features are also worth considering, someone falls back in 7 hours, and someone needs more). In any case, if the rise will have the earliest, and you need to lie down without midnight. If possible, not concentrating on the negative and tuned to rest.

2. Get ready to change the day mode.That is - from the "Owl" to become "Zhavork". If gradually, but firmly and persistently change your day of the day, this "transformation" is quite real. Of course, if you have a free work schedule, if you can start work at 12 days or have time for the night more than for day hours, this advice is not for you. But if you read this article, it means that you still have to get up in the morning - and then with your "owl" habits will have to do something.

3. Be persistent.The mode is not changing immediately, and first time, even if you arm with tips from the head to the head, get up to get up anyway. On average, any habit is formed for 21 days, so highlight in advance to positive changes for 3 weeks and not back from the planned course.

4. Do not get used to putting a lot of alarm clocks.Then you just take care of turning them one by one (perhaps not even waking up). Reduce their number - ideally, up to two to wake up the first, and the second will be "control" in order to definitely not sleep. Put on both loud music and remove them away from the bed.

5. Turn on the music.Better - the wretched compositions that like you give strength, help tune in to an optimistic way. So re-rebuild from the "Owl" in the "Lark" will be easier.

6. WIND MORE HAVE.Ideally, it is, of course, charging, but something else is suitable. Julia Cameron, the author of the book on the creative awakening "Path of the Artist", advises every morning to fill 3 pages by any thoughts: so there is a kind of hygiene of consciousness, and it helps not only wake up, but also leave obsessive reflections on paper. You can arma this advice and read more about this morning exercise.

7. Stop always at the same time.The clearer will be your mode, the easier it is to stick. If the sleep schedule is shot down too much, change it gradually - go to bed earlier for 10 minutes, by 20, gradually approaching yourself to the desired ideal. Sleep until 12 o'clock in the morning more productive than after - it is also worth take note.

Finally, get up in the morning can be difficult if at the moment there are many problems in your life. Then every morning awakening turns into a difficult process, during which you literally embroider yourself out of bed and try to get together with thoughts. Remember that it is always easier to get up if you are waiting for a favorite thing, and not improving work. Perhaps it is worth thinking how to change your life to make a desire to get up faster. You can start with 10 phrases for a good day. We wish you good luck in this and do not forget to click on the buttons and