Does waking up turn into agony for you every morning? The bed is in no hurry to let you out of its sweet embrace, and the morning toilet is more like a zombie walk? Maybe you just don't know how to wake up properly. Follow these simple rules, and getting up early will become something easy and familiar for you.
It is necessary
- - Good lighting in the bedroom;
- - daily regime;
- - physical activity in the afternoon;
- - protein light dinner.
Instructions
Step 1
Provide good lighting in your bedroom. It's no secret that getting up early in the morning in summer is much easier than getting out of bed when it's semi-dark outside. When your eyes say that it is still dark outside and you need to sleep, the body produces the hormone melatonin, which fills you with fatigue, lethargy and drowsiness. So, when you wake up, turn on the most powerful lamp.
Step 2
To wake up well, you need to sleep well. For some reason, this simple truth is easily forgotten. Provide cool fresh air in the bedroom, shade the window with blackout curtains, and skip watching TV before bed. Your sleep will be sound and fulfilling if you forget about nightly gatherings on the Internet or visiting noisy clubs. The bed should be comfortable, the linen should be fresh. It is not difficult to follow these rules, the main thing is to want.
Step 3
Train yourself to wake up at the same time. Even if you have a free work schedule and occasionally you can afford to sleep, do not be lazy. Get up early every day. In the end, the body will cease to perceive early awakening as a torture, and getting up at half past five in the morning will become a habit for you.
Step 4
Exercise in the afternoon. This will raise your blood levels of dehydroepiandrosterone (DHEA). It is this hormone that is simultaneously responsible for activity, good mood, energy and cheerfulness. He also controls the periods of REM sleep in the body, when awakening becomes very simple and almost instantaneous.
Step 5
If problems with early awakening are combined with prolonged lingering depression, depression, feelings of melancholy and anger, see your doctor. Your body may have high levels of cortisol. It is a stress hormone that suppresses DHEA production.
Step 6
Avoid sweets and starchy foods for dinner. Vegetables and fruits will not work either. All of these foods are high in carbohydrates. Carbohydrates, when ingested, increase insulin levels. Insulin, in turn, inhibits glyconeogenesis. It is the process of making glucose from proteins and fats. It is thanks to him that the body is fully restored in a dream and between meals. The result of a high level of insulin in the blood at night: fatigue, lethargy, fatigue.
Step 7
Two hours before bedtime, eat a piece of lean meat or sea fish, drink a glass of kefir. Cheese, cottage cheese, eggs for dinner will also contribute to good rest and easy awakening. Protein is necessary for your body to recover during sleep.
Step 8
Make your awakening as comfortable as possible. Prepare the clothes you plan to wear in the evening. Instead of frantically rushing around the apartment in search of a second sock, it is better to drink coffee and read an interesting article in a magazine. Prepare an especially appetizing sandwich in the refrigerator in the evening on a separate plate, fill the coffee maker or kettle, put a beautiful cup on the table in advance. It will be much easier for you to get yourself out of bed in anticipation of all these benefits of civilization.
Step 9
Do not think bad when waking up. The thought “Oh, how I don’t want to be dragged into this damn job, to see these dull faces of colleagues and stupid bosses” is absolutely unproductive and can kill any intention to get up in the morning. Think of something pleasant, for sure some joys are expected during the day. For example, a new blouse that you will wear to work, or a pleasant meeting, or a long-awaited visit to the gym. Find any excuse to open your eyes and meet the new day with delight.
