Getting up early: what are the benefits and how to train yourself. How to wake up quickly and easily in the morning - easy and effective tips What to do to get up early

Larks and owls do not exist. But there are people who are used to being awake in the morning. Conversely, there are those who are more accustomed to being active in the afternoon. The story of sleep, like most phenomena associated with our body, is based on habit - programming for a certain set of actions and reactions.

Patterns of behavior, firmly seated in our consciousness, form the vast majority of our daily actions and, accordingly, their results.

You are the result of your minutes

For the first time I came across Her Majesty Habit and the confusion that it casts on our consciousness, forcing us to take its instructions for personal desires, when I gave up meat. The once favorite product suddenly became tasteless.

Having prepared myself for internal confrontations, believing that I would now have to restrain my impulses for the rest of my life on the topic “how delicious barbecue smells,” I found myself in complete confusion after a couple of months. There was no need to force or restrain yourself. Meat no longer seemed tasty or desirable.

I was 21 years old. Understanding that our body's sincere desires are not always the sincere desires of our body, changed my worldview. It dawned on me that even the deepest habits, which are at the level of instincts and experience of generations, can be changed. Now they will dance to my tune, and not vice versa. For the first time, I touched the reins of managing my life.

Since then, I have encountered the effect of habit many, many times. This is especially clear in the example of food. Formerly a coffee maniac, unable to start the day without two mugs of coffee and write a couple of sheets of text without two more, I once gave up. And again, after just a couple of months (not even years!) it becomes obvious to you that it’s not that you don’t want coffee... It’s frankly unpleasant to you - a bitter taste, overwhelmed by artificial milk, with a strange short-term effect that chronically requires continuation.

Habit is either the best of servants or the most dangerous of masters.

Man is the only creature in nature capable of changing his habits. And do it yourself. Animals are not capable, plants are not capable, humans are able. True, not everyone. Only those who are ready to believe in it and put it into practice. There is still a fairly large group of people who compare themselves to plants. They claim that if you are already an “apple tree”, then you will only have “apples” fruits.

In plants - yes. This is their constant program. A person can become a “cherry” at any moment. Change your programs. Our brain and purposeful actions are capable of this. There are hundreds of examples. True, people often refuse these tools, relying on fate and circumstances, because it is easier and more convenient to be a vegetable, oh, sorry, an apple.

But today's topic is about sleep.

I always thought that the only thing better than waking up early was sleeping without an alarm clock. When you get up intuitively, without all these hooks of modern realities, you enjoy the new day and do what you love. And now this moment has come. Or rather, I created it in my life. I can wake up at any time and do things exactly when it’s convenient for me.

It's time to try living without an alarm clock.

At first I got up at 8-9 am. It was not possible to wake up at 6-6.30, as with an alarm clock. But I got enough sleep and was happy.

Then, somehow, imperceptibly, she began to get up at 10, and sometimes at 11 in the morning. Taking into account that morning rituals, which include running, take me a total of about 3 hours, my working day shifted towards lunch and began either at 12 or even at 14 o’clock in the afternoon. The later I got up, the harder it was to fall asleep early, so bedtime was pushed back an hour each time. And if you went to bed late, then getting up early is out of the question. The circle is closed. This is how people mutate into owls.

To be honest, it was getting creepy. I understood that I was starting to get used to it and could no longer get up at the usual 8 o’clock, not to mention 6 in the morning. It would seem - well, get up later, work from 14.00 in the afternoon, if you can afford it. But here the first traffic jam appeared.

People must live according to the laws of nature. But this is in theory, but in practice we often violate this. Time is one of those laws of nature that we often neglect, and then we struggle with problems, including health, without understanding where they came from. Moreover, by not observing the law of time, we thereby greatly complicate and sometimes completely block the realization of our abilities and talents.

From this article we will learn why you should go to bed early and get up early, what the correct sleep schedule should be and what getting up early gives us. And most importantly, we will learn how to go to bed early and wake up early without any violence against ourselves.

We often tell ourselves: “go to bed early today and get some sleep,” but we stubbornly continue to stare at the screen, wasting our time and not listening to the voice of reason. Social networks, cats on YouTube, computer games and other time wasters simply chain us to themselves. Well, we... What are we? We don’t even resist, because it’s so nice to follow our bad habits, feeding and strengthening our usual, but far from the healthiest, lifestyle.

And now, finally, the brain turns off, and we fall into a black hole, from which the alarm clock habitually pulls us out in the morning. And again we run in circles: study, work, bustle, as always during the day we want to sleep, we dream that as soon as we find ourselves at home, we will immediately find ourselves on the bed and watch dreams, resting our mind and body. But cruel reality breaks our good intentions...

As soon as we find ourselves at home, there is a huge number of tasks and activities, most often not important, but again disrupting the correct sleep schedule. And here again the rule “earlier you go to bed, earlier you get up” is not followed, and again everything is in a circle, nothing changes.

Friends, there is a possibility that our failures are a consequence of the fact that we simply do not know why we need to go to bed early and get up early. It is the ignorance of the benefits that we get from waking up early and falling asleep early that is the reason for the lack of motivation in this matter.

Well, then let's fill the gap in our knowledge and sort out the reasons why it is useful to maintain a proper sleep schedule, that is, go to bed early and also wake up.

So, here are the main benefits of going to bed early and getting up early in the morning:

1) More energy, which directly affects our alertness and efficiency throughout the day.

As soon as we switch to the correct sleep mode (that is, we go to bed at 21-22 pm and wake up before 6 am), the body begins to live in harmony with natural rhythms. And this, in turn, results in increased energy, because when we get up with the singing of the first birds, we absorb the energy of awakening nature.

It’s as if a new source of strength is opening up before us, filling us with energy to achieve all our life goals. In addition, there is time and opportunity for self-development and self-improvement.

What are the benefits of going to bed early and then waking up early? In efficiency! Our productivity increases, we manage to get more done in a day, although there are still 24 hours in a day. We just use these hours more efficiently:

Firstly, less time is spent on sleep, since every hour until 12 am effectively passes as several hours. And if earlier you slept for 8-10 hours, now it is quite possible that 6-8 hours will be enough for you. Of course, you can’t force yourself to lack sleep, just try to feel the needs of your body and build your sleep schedule based on the information received.

Secondly, the advantages of waking up early include increased creativity and powerful inspiration. When the brain has just woken up, it has not yet had time to become clogged with all sorts of daytime nonsense, it is crystal clear and is better able to concentrate on the task at hand. All resources are aimed at achieving the goal! In the morning, memory and intuition work very well, and everything you undertake is done faster and more productively. Articles are written well, creative and intellectual problems are solved easily and simply, something new is easily learned and remembered. It is so quiet and calm in the morning that the desire in itself arises to work hard, using this time profitably. And when all thoughts are collected into one whole or completely turned off, and concentration goes off scale beyond 100%, then there is only one thing left to do - create!

2) Better health, since following biorhythms has a positive effect on the body.

It is believed that from 21:00 to 23:00 our brain rests. From eleven in the evening to one in the morning, vitality accumulates. Well, from one in the morning to three o’clock is the time for the restoration of emotions, our emotional strength accumulates.

If you go to bed after 11 pm, your mental abilities will slowly but inevitably deteriorate. Of course, the decline in intelligence occurs gradually and is not very pronounced, so it is often not easy to identify cause-and-effect relationships between sleep and mental exhaustion.

Signs of this negative process are excessive mental tension and, at the same time, difficulties in concentrating attention, the development and progression of bad habits, and a decrease in willpower and creative potential.

If you go to bed after one in the morning, then in addition to the above consequences, there will be a decrease in vitality, which is expressed in disruption of the nervous and muscular systems.

A person who goes to bed so late is usually plagued by the following symptoms: weakness, lethargy, heaviness in the body, mental and physical weakness, chronic fatigue, lack of desire to achieve goals and develop.

Well, if we don’t sleep until 3 o’clock in the morning, we will also get excessive irritability, aggressiveness, and difficulty controlling our emotions.

All this accumulates gradually, but inevitably. Therefore, friends, it is optimal to go to bed and get up early - and our body will be very grateful to us, because during the night we will receive maximum recovery and regeneration, sleep will become our effective recharge and will prolong the happy and long life of each of us.

Attention, girls! Speaking about health, one cannot fail to mention beauty as the main sign of a healthy body. Proper sleep is the most effective and completely free way to preserve your beauty, because it is during sleep that active cell renewal and tissue restoration occur. Expression wrinkles are naturally smoothed out, skin color, smoothness and general condition improve. Isn’t this the best motivation to go to bed and get up early, that is, to sleep in accordance with natural rhythms, thereby preserving and nourishing your natural beauty?

By the way, speaking about health and proper sleep patterns, one cannot help but mention. After all, when we drink or hang around, we most often have no time to adhere to the schedule. Therefore, getting rid of bad habits will be a useful choice for everyone without exception.

To get up early, you need to go to bed early. Otherwise, even if we get up early in the morning with an alarm, we will not feel any additional energy. On the contrary, we will barely drag our feet all day due to lack of sleep. Our productivity and mood will be in the red, we will feel much worse than usual, and we will blame it on getting up early. Although, as you yourself understand, the reason for this is different, namely late going to bed. So, friends, remember rule #1 for waking up early: go to bed early!

Although this is obvious, we often focus on waking up early, but forget to go to bed early. But it won’t work out that way: getting up early and going to bed early are inextricably linked, like two sides of the same coin. If we break this rule, we don’t get enough sleep, which means we kill all the positive aspects of getting up early.

So how do you go to bed early?

Firstly, it is highly advisable to stop being online at least an hour, or better yet several hours before bedtime. Turn off your phone, social networks, chats and other means of communication. Due to the fact that communication is delayed, and most people do not go to bed early, we find ourselves in a virtual trap from which it is not so easy to get out. Therefore, it is best to cut off communication channels in advance that may prevent us from going to bed early. Of course, turning off telephone communications and the Internet in the evening may seem too radical a method for some, but sometimes it’s the only thing that helps.

“Why such sacrifices?” - you ask. It's very simple - it helps our brain relax before bed, and, accordingly, fall asleep faster. We calm down in our crazy age of information by allowing our brains to be alone with themselves. In addition, guys, scientists have proven (see the link for information in English) that exposure to blue light (and this is the spectrum in which all device screens operate) is harmful to our sleep. There is a sleep hormone - melatonin, which is produced when we sleep or get ready for bed. And the light from the screens of our devices blocks the production of melatonin. An experiment was conducted (see the link for information in English), during which it turned out that people who are not exposed to blue light before bed sleep 50% better and wake up 40% happier. Quite motivating data, isn't it?

By the way, to timely stop communication and other activities, you can use an alarm clock, which will signal us that it’s time to get ready for bed and go offline for the world.

Secondly, in order to fall asleep early, we recommend getting rid of other sources of worries, worries and stress. There is no need to make Napoleonic plans before going to bed. Having caught fire with some global idea, you can become so inspired that the desire to sleep will disappear completely. It is very undesirable to leave you worried and worried before going to bed. Not recommended, because this has a very negative effect on our sleep and health in general. Remember the proverb: “The morning is wiser than the evening”? This is true. Leave everything until the morning, and then we will wake up and be able to move mountains. It is harmful to watch the news before going to bed: most of them are framed in a negative way, which makes us nervous. So, friends, the main thing before going to bed is “Calm, just calm” © Carlson

And thirdly, in order to go to bed early and fall asleep quickly, we recommend avoiding physical activity and overeating. Because after all this it is more difficult to sleep. Even coffee affects the human body for up to 6 hours after consumption, so it is better to completely stop consuming caffeine in the evenings. And it is also advisable not to eat before bed, and if an unplanned meal occurs, then in order to facilitate and speed up the digestion process. And for physical relaxation and falling asleep quickly, taking a hot bath and airing the room before bed is useful.

So, these were the tips and tricks to help you go to bed early. Finally, it is worth noting that it is usually difficult to suddenly teach yourself to go to bed and fall asleep early. It is optimal to gradually shift the time of going to bed (for example, 15 minutes), and then we ourselves will not notice how at the right time in the evenings we will automatically begin to be drawn to bed.

Dear Healthy Lifestyle readers, probably everyone understands that learning to get up early means strengthening a very good habit that directly affects our productivity and health. This is a habit that has excellent potential for creating a real chain reaction of changing our everyday actions after waking up.

When we wake up early, we get a lot more, which, naturally, we can (and should) put to good use.

It would be wrong for us to encourage you to get up early, but not explain how to learn to get up early without any violence against yourself. So, here are the best techniques for waking up early. Use it for your health!

1. Go to bed early. This is the main rule, following which we can easily and simply learn to get up early in the morning. More information on how to go to bed early is written above.
2. Find a simple action or incentive that you need or simply want to do early in the morning. An action that itself will push you out of bed. For example, get into the good habit of checking your email immediately after getting up. Three in one: it’s simple and rewards your curiosity, and at the same time your brain will finally wake up. Other examples: daily morning exercises, which must be done early, otherwise you won’t have time; which are optimal to start doing in the morning; in the end, you can simply drink water in the evening so that in the morning your body insists on going to the toilet; or check the news on social networks (the main thing is not to get stuck for long), or maybe learn something new; Well, or you can pamper yourself with a hot (or better yet, contrast) shower or drink a cup of aromatic coffee. There are many options. Everyone is able to choose the right action for themselves, which will become anchor for early awakening . If possible, it should be as pleasant as possible, that is, be a kind of reward for getting up early. After all, the purpose of this action is to create a special ritual that will encourage us to get up early. Therefore, friends, when you get up early, be sure to reward yourself with something that brings pleasure. This little incentive really works!
3. Place your alarm clock away from your bed anddo not delay its response time. It is necessary that in order to turn it off you have to finally wake up and leave the bed. Well, if we got up, then we hardly want to go to bed again. The main thing is to pull yourself out of bed. No “well, I’ll lie around for another 5 minutes.” Don't give in to your weakness.Otherwise, all the tone, all the vigor that early awakening gives us is lost.
4. Don't force yourself or make high demands on yourself. It is almost impossible to quickly change your long-term habits. The slower we switch to getting up early, the better we will cope with it. Small victories are very motivating! By getting up just 15 minutes earlier, we gain faith in our strength, and this is the most important thing. Gradually, one becomes accustomed to the new habit. We easily get up earlier and earlier, which means we begin, based on our personal experience, to understand the benefits and taste the fruits of getting up early. After all, the benefits of it are noticeable with the naked eye; we begin to feel how our supply of vitality and the amount of free energy increases. The mood from getting up in the morning is simply wonderful, faith in yourself and your strength appears, and even changes. And we can direct all these advantages of getting up early to wherever our heart desires. Isn't this wonderful?

CONCLUSION

“He who goes to bed early and rises early becomes healthy, rich and wise” © Benjamin Franklin

Friends, think about it, have you ever met a truly successful person who wasted time on the screen until late at night and, as a result, slept for a long time in the morning? Hardly. And it’s not just about success, no. The important thing is that by living in accordance with natural laws, in particular the law of time, we get much more opportunities for our development. And how we use the bonus we receive depends only on us!

Of course, a proper sleep schedule is not a panacea, because there are many other factors that affect our health and energy, and indeed our entire lives. And here it is difficult to convince a person of anything who does not know what it means to get up early for at least several weeks. Therefore, dear readers, we advise you to simply try and see from personal experience the effectiveness of getting up early in the morning and going to bed early in the evening. An interesting fact: with the right sleep schedule, the need for an alarm clock most often disappears - we get up ourselves when we get enough sleep. But at first, an alarm clock won't hurt. The main thing is not to allow yourself any “15 more minutes”, because during this time we will not get enough sleep, but we will lose our tone.

Please note that almost everywhere we mention early rising and falling asleep together, and this is not an accident. There is no point in setting an alarm for 4 am when we go to bed too late before then. In this case, there is no doubt - we won’t get enough sleep. Therefore, an integrated approach is very important - we go to bed early and get up early. As a result, we get well-deserved health and a sea of ​​free energy - and make the most of the opportunities that have opened up to achieve what is truly dear to us!

Guys, we will be glad to hear your comments about proper sleep patterns. Please share this information with your friends. And visit us more often, see you soon!

The cycle of the Sun affects every inhabitant of our planet Earth. Despite the fact that we have become hostages of technogenic civilization, we are still influenced by the rhythms of the daylight. In this article I will talk about the pros and cons of getting up early.

What is early rising? This is waking up before 6 am. Our ancestors woke up at sunrise. This habit has been preserved in many countries located on the equator, where the rhythm of the day is strictly defined. The night always lasts about 12 hours, as does daylight.

For residents of northern latitudes, the topic of early rise is not so close and understandable, because in winter the Sun rises around 9 am or even later. However, it is not without reason that most successful people from all over the world practice waking up at 5-6 am. This means there are certain advantages to this.

The benefits of waking up early

Let's find out what benefits early rises bring.

1. Your productivity increases significantly. If you've tried working early in the morning, you already know this secret. A task that usually takes two to three hours can be done in an hour in the morning. This seems fantastic. But you just need to start practicing waking up early in the morning to see for yourself.
2. You will have extra time for yourself. Imagine how great it will be if in the morning you can devote time only to your favorite things. Perhaps you will finally realize your dream of being creative, read books that have been put aside for later, or start your own project. In any case, morning inspiration will help you.
3. To get up early, you need to establish the right daily routine. If you start going to bed no later than 10 pm, you will get better sleep. And your morning well-being will delight you: a feeling of vigor and clarity of thoughts for the whole day.

Minuses

It is impossible not to mention the disadvantages. For some unknown reason, this topic is often kept silent. However, to make an informed decision, you must be aware of them.

1. If you don’t follow your daily routine and go to bed late, then instead of vigor and inspiration, you will feel tired, weak and have a strong desire to lie down for an hour or two.
2. It won't be easy at first. It’s rare that anyone manages to introduce the practice of getting up early into everyday life without resistance from the body. Especially if you used to be a night owl.
3. In some cases, this can lead to disharmony in the family. A classic example: a wife who gets up at 5 in the morning and goes to bed at ten in the evening. In this case, the husband comes home from work, has dinner at 8-9 pm, then rests for an hour in front of the TV. And only after 22 hours is he ready for tenderness. But at this time the wife falls off her feet. She has to wake up again at five!

How to learn?

The most important thing is to wake up not just like that, but for the sake of something. Important, interesting, inspiring.

Let's think together what it could be.

• A favorite hobby for which there is not enough time in the bustle of the day. For example, learning a foreign language.
• Reading an interesting book or spiritual literature.
• - It is in the early morning that they pass especially blissfully.
• Yoga or sports classes. Perhaps you have long set yourself the goal of losing a few kilograms of weight. In this case, morning time is ideal for jogging or doing a set of exercises.
• Your project. Perhaps you have created your own blog or YouTube channel. Or maybe you decided to provide private services as a hairdresser or makeup artist. In the morning, you can think about a plan to bring your idea to life and begin implementing it.
• A quiet time for relaxation and self-care. I have a friend who wakes up at 6 am every day, although she could sleep until seven. She uses her free hour to take a hot bath with aromatic foam in the morning, immerse herself in pleasant thoughts and recharge her energy for the whole day. By the way, this friend is a very positive and open person.

Another secret is not to give up and not give up practice. Having received a feeling of euphoria in the first days, after some time you will notice treacherous thoughts in your head: “Maybe I should sleep for another hour?” or “I’ll take a break for a week and continue to practice waking up early.”

Don't give in. This is the body's natural resistance. It is necessary to use willpower and discipline. Without them - nowhere.

Another important point that I have already mentioned is maintaining a daily routine. You should sleep at least 7 hours. If you sleep for 6 hours, then be sure to lie down and take a nap during the day.

Before I started writing this article, I studied what my colleagues were saying. There are a lot of tips on the Internet about how to start waking up early. But not all of them are useful. And some are even harmful. Now I’ll tell you more.

• If you go to bed early, you need less time to sleep.

There is a grain of truth in this. However, you should not reduce your sleep time in the initial stages of practice. You should sleep at least 7 hours or more depending on your body's needs. Otherwise, instead of optimism, goodness and inspiration, you will feel like a squeezed lemon.

• Set several alarms so that you are sure to wake up on the second or third.

This doesn't make any sense. You either wake up or you don't. Why torture yourself? If the body is unable to recover from sleep, then you need to think about the duration of sleep and the general condition of the body. If it is weakened, if you have a cold or reduced immunity, then you need to sleep longer than usual. In this case, it is better to wake up at 7 am (or later).

• Bring your body and health to world standard.

In my opinion, this is absurd advice. For one simple reason - for most people this is unattainable. After all, getting up early is often one of the first steps on the path to internal growth. And you can get closer to the ideal only when you have already progressed along the way.

What do we have to do? Just get joy from the morning, from the dawn, from the feeling of mystery when you are the only one in the family who gets up so early.

This time is so quiet, calm and harmonious, but at the same time charged with the positive energy of awakening the world from sleep, that just contemplating it will help your health.

• Don't eat before bed or after 7 pm.

Of course, having dinner at 6 pm and not eating anything at night is best. But if you are hungry, then you should not deny yourself food. It’s better to eat something than toss and turn half the night, dreaming of refreshment. So you definitely won't get enough sleep.

Just in the evening, give preference to lighter foods, reducing the amount of sweets. It is better to eat several dates along with a cake or cupcake.

What does the Vedas say?

The Vedas, a collection of ancient scriptures, talk about the importance of maintaining a daily routine. So, in the period from 23:00 to 03:00 a person must sleep. Otherwise, fatigue, a feeling of apathy and a decrease in mental abilities occur.

Awakening is described in the Vedas by the hour:

1. From 3 to 4 am - at this time enlightened and highly spiritual people get up. These watches are only suitable for spiritual practices and prayers, as well as reading sacred texts. You should not solve worldly issues.
2. From 4 to 5 am - those who wake up at such a time are full of lightness and positivity. The morning inspires them and gives them energy. Strong leadership qualities and creative abilities.
3. From 5 to 6 am - those who awaken at this time can also achieve a lot in life, but the results will not be outstanding. Such a person has few problems in life, but he cannot achieve any significant transformation.
4. From 6 to 7 am - time has already been lost, you should have woken up earlier. People's vitality decreases and they have less vigor. They are often late.
5. From 7 to 8 am - vitality is even lower. A person fails to fully realize himself in life.
6. From 8 to 9 am - among other things, those who wake up at this time often suffer from some kind of addiction: coffee, alcohol, tobacco.
7. Later than 9 am - even worse than in the previous paragraph, I won’t describe all the horrors.

You've probably already come across similar information. But did you know that the Vedas give hours based on solar time? However, in most of the CIS, local time does not correspond to it.

In most regions, local time is 1 hour ahead of actual solar time. Therefore, if the Vedas speak of the interval “from 3 to 4 o’clock in the morning,” then in our countries this usually means “from 4 to 5 o’clock in the morning.”

You can check for yourself how different the time in your city is from the true solar one. To do this, find data on sunrise and sunset for the current day. Calculate the midpoint between sunrise and sunset.

Ideally it should be 12:00 (noon). If you get, say, 12:55, then the time in your region is 55 minutes faster than the sun.

Alternative ideas about the daily routine

Research by historian Roger Ekirch, which lasted more than 15 years, reveals an amazing fact. In Europe, at a time when electric lighting had not yet been invented, our ancestors slept completely differently than we do now.

The night's sleep was divided into two parts: the first dream and the second. People fell asleep at about 21 o'clock, then slept for 3-4 hours. After which there was a period of night wakefulness. A few hours later they went to bed again and got up with the sunrise.

The historian studied various historical documents and evidence, thanks to which he came to such an amazing conclusion. Ekirch published his thoughts and evidence in the book “At the End of the Day. History of the Night", released in 2006.

The night hours could be devoted to reflection, prayer, creative pursuits or lovemaking.

Nowadays, an experiment was carried out. 15 volunteers were invited to spend 4 weeks without artificial light. For the first three weeks, they slept - they were active for about 10 hours during daylight hours, and during dark times they slept or dozed in a dark room. The participants' previous lack of sleep had an effect.

When they got enough sleep, the volunteers miraculously began to switch to biphasic sleep. First, sleep lasting 4-5 hours, then a period of wakefulness, and then sleep again until the morning. A total of no more than 8 hours.

They described their free night hours as very quiet. They talked about crystal clear consciousness, something similar to meditation. This condition could not be called insomnia. On the contrary, participants experienced a surge of energy.

Thus, if a very early rise beckons you with a desire to feel the magic of that very time when night gives way to morning, but you are not ready to become an extreme early riser, then take note of the described option of biphasic sleep.

Some of our contemporaries also sleep intermittently, considering it harmful and unable to get rid of the habit. However, don't rush to conclusions. Perhaps this is more natural than continuous 7 or 8 hour sleep.

Video

I suggest you watch a video that talks about the benefits of waking up early.

Summing up, we can conclude about the amazing opportunities that open up for a person in the early morning hours. Even a convinced night owl will be able to appreciate them if he tries.

12.08.2015

I tried to solve the problem of how to learn to get up early in the morning for many years, 7-8 years exactly!!! I finally solved it, now I’ll tell you exactly how I did it and how you can do it.

Looking ahead, I can say that, first of all, the following helped me:

1. Feel the TASTE of getting up early, understand how beneficial it is for my life, body, soul - and as a result, PASSIONATELY WANT IT. I get up early not because I HAVE TO, but because I WANT, and I really enjoy it!

2. Support of like-minded people in the Kyrgyz Republic project.

These are the two most important ingredients, and now about the intricacies of this path.

Before moving on to how to wake up early, get up and not go back to bed, without any alarm clocks, without suffering, I will tell you why you need it. If there is no understanding of the importance of early rising and the impact on your life, then the chances of introducing it into your life will be much less.

Physiological side of early rise.

There is an opinion, which I share, that the body itself is closely connected with natural cycles, lives and functions according to certain laws. At different times of the day, completely different processes occur within us. At certain hours he rests, at others he recovers, and at others he is ready to work effectively.

For example, the best time for eating and digesting is from 11-00 to 13-00. There should be lunch at this time. In fact, even modern civilization recognizes lunch at this time. If you have lunch at 16-00, it will be too late, if at 8-00, then it will be too early. You can feel it yourself. An incorrect diet leads to a huge number of problems of varying severity - this is a known fact.

So, the best time to relax the psyche and body is from 21-00 to 5 am. In this regime, the body will function according to its nature, will have time to recover and be ready to spend a new day with full dedication. It is very important that with this regime, not only the body itself will be in order, but also the psyche itself, which means less nerves, less depression, more peace and clarity in the head.

There is a theory about larks and owls. The theory gives a good reason to continue to abuse your body with a daily routine - sit at the computer on social networks until 2 am, and then get up exhausted and tired when you can. My PRACTICAL experience suggests that at least for the vast majority of people, getting up early will not only be useful, but also joyful! I observe this in hundreds of people who come to my trainings.

In other words, getting up early is a natural physiological need of the body, and everything else is traps of the mind that justify our carelessness in this matter, poor lifestyle, laziness and other vices. I believe that waking up early is an indicator of how clear your mind is and how clean your body is. All the people I know who live a healthy lifestyle, work on their personal or spiritual growth, wake up early in the morning, or are passionate about it.

It is also a well-known fact that confirms all of the above that the most effective time is in the morning!

Your life results directly depend on getting up early.

If you get up early, life becomes more efficient and joyful. These are not just words. It's hands-on experience observing hundreds of people. Why is this happening?

You learn to manage your life. If you want to get up, get up. This also transfers to other plans of your life; you train yourself to implement what you want into your life. There is more willpower and self-confidence. Since your psyche is resting, you have much more energy, a sharper mind, are less nervous, act more, there is less racing and running around in life. You have more effective time that you previously spent in bed.

Your life results depend on your thoughts and actions. In a healthy body and a clean psyche, corresponding thoughts appear, which then do not disappear, but turn into action. This is facilitated by getting up early.

Research and practice of early rise among successful people and in sports

A study from the field of professional sports comes to mind. I no longer remember what game, country and who exactly did this research, but this is the gist. It turned out that football players who get up early have better performance. They pass more accurately, hit more accurately, and run longer.

I am a former football player, and I am well aware of how coaches approach the daily routine. They know that the earlier an athlete gets up and the earlier he goes to bed, the better his results. Some youth teams now even have a rule: hand over all phones and gadgets before 10 p.m.

The richest and most famous clubs in the world have sleep specialists. She creates conditions for football players to fall asleep early and get up early. They adjust the lighting and temperature, select mattresses and pillows. Seriously!

If you study the daily routine of many successful, famous and rich people, you will see: they also follow the rule of waking up early and say in interviews that this is one of the secrets of their success.

Morning is time for yourself, time for cleanliness.

In my trainings, we don't just get up early. We have certain rituals that help us wake up and recharge ourselves for the day. In the morning, complete bathing, drinking water on an empty stomach, and physical activity, such as yoga, are mandatory.

When you wake up at five, you don't have to run anywhere. You have time, which many people lack in the modern rhythm of life. You have the opportunity to relax, do your favorite things, take care of your health, planning, and reassessing your values.

Anyone who has ever gotten up at five in the morning could not help but notice the special taste of this time. Particular silence, peace, cleanliness. In some esoteric teachings it is believed that at this time the energy of goodness is present, others consider this a time of purity of the etheric space. You can call it whatever you want, but it’s impossible not to feel it.

If you feel the taste of morning, then you will be able to get up early easily. Provided that you get enough sleep, which means you go to bed early.

There are several rules, without which all attempts to get up regularly in the morning will be doomed to failure.

1. Going to bed late. Many people try to get up at 5-6 at the very beginning of their “lark” career, while going to bed at 12 at night. It is clear that after a short time the newly-minted “lark” understands that things won’t work out that way. It just physically won't work. To get up early, you have to go to bed early.

I personally have this kind of addiction. If I go to bed at 22-00, then I get up at 5, I go to bed at 23-00, I get up at 6-7, if at 12, then at 6-7-8. The earlier you go to bed, the less time you need to sleep.

2. Eating at night will not allow you to fall asleep normally, get enough sleep and get up in the morning easily and in a cheerful mood. You should not eat at least 2-3 hours before going to bed, and meals in the afternoon should be as light as possible.

3. Overstimulation of the psyche at night. It’s enough to play a computer game, watch a movie with a plot that is not conducive to peace and tranquility, and you can say to the calm person going to bed: “Come on, goodbye!”

How to acquire this useful habit?

There are a lot of tips on how to learn to get up early in the morning easily and get enough sleep, which in fact do not work)))) Set alarm clocks, practice self-hypnosis, ask loved ones to wake you up. My experience says that this is all nonsense.

You need to get up YOURSELF. No alarm clocks. The body itself will tell you when it is better to get up. We are all different in essence, and we all have different circumstances.

The most effective way is to find yourself in circumstances where you do it naturally, with a minimum of effort, and circumstances help you get up early. I create such circumstances at the “Reality Constructor” training, and all participants very quickly get up early. I myself was able to become permanent in this matter only with the help of my own training))) Before that, I did everything I could, but nothing worked.

Surely you have encountered such circumstances in your life. For example, if you definitely want to get up at 4 am, then just buy yourself a plane ticket that leaves at 7 am))))) Or when, as a child, you found yourself far from home in some pioneer camp, where everyone had to get up with morning, whether he wants it or not, or in the ARMY))) Or maybe in a boarding house where there is such a regime.

Interestingly, in any place where the routine of getting up early in the morning is a natural norm of life and is followed by most people, this ceases to be a problem.

If you decide to do this yourself, then there are two ways. Start getting up a little earlier every day, or start getting up very early right away. There is no one solution for everyone, try this and that. We are all different. Some people in my training easily get up at 4:30, while others can’t get up that early, and they stop at a time that is comfortable at the moment, for example, 6 in the morning.

As soon as you wake up, you have 5 seconds to decide the outcome of the battle. Either you got up, or decided to lie down - and good luck. Get up right away. Get in the shower right away – right away! If you have the desire and opportunity, then it is better to realize all your physiological needs before taking a shower. In the shower, I recommend alternating warm water and not very warm, it is not necessary to turn the shower into shock therapy and turn the mixer handle from one extreme position to the other)) Boiling water and ice, boiling water and ice - this is not necessary, just warm and barely warm is enough - already there will be an effect.

Next, be sure to brush your teeth and then drink a glass of WARM water. Then be sure to do exercises, yoga or any other complex. After all this, you will wake up and want to do something, you can eat.

If you feel sleepy during the day, then sleep. If it’s not easy at first, be patient. In the future, it will turn out to be a matter of habit, you will feel the taste and NEVER want to return to the old regime AGAIN. Once you experience this taste, you will fall in love with it forever.

What contributes to waking up early?

Healthy eating.

If you kill your body with junk food, then, of course, it needs a huge amount of time to recover. His task becomes not to LIVE, but to SURVIVE. It is clear that more time will be required to sleep.

Healthy psyche.

The less nervous, angry, and in chaos we are, the easier it is to get up earlier. The less we stimulate our psyche with tea, coffee and other stimulants, the easier it is to fall asleep. It turns out interesting: in order to get up early, you need to live a healthy lifestyle. Therefore, getting up late indicates that we are leading a lifestyle that is destroying us.

The surrounding landscape.

Surprisingly, when we go out into nature, we sleep completely differently and get up differently. The city is the most difficult place not only for proper sleep patterns, but also for a healthy lifestyle in general. Stress, bustle, lack of quality air, ambient energy - all this leads to the fact that it is always more difficult to solve this issue in the city, especially in winter and autumn.

Step by step plan:

1 step. Start getting up early to get a taste. At first it may be unfamiliar or difficult. During the day you may feel sleepy, and in the second half of the day you will feel as if you were hit on the head with a bag))) You need to endure this moment and focus on the positives and sensations in the morning. See beauty, magic, experience pleasant sensations from this process.

If you have enough willpower, then try to do it yourself; if you don’t, then come to the training, and there we will do it absolutely without any problems.

Step 2. Strengthen the habit.

Step 3. Always get up early in the morning, because you will never want to go back to getting up late again.

What time should you get up?

There is a huge difference between waking up at 5 am or 7 am, since somewhere after 6-30 this elusive early morning state disappears.

If I get up at 9, then it will seem to me that half the day is lost, and this is not far from the truth, because 3-4 of the brightest, cleanest and most effective hours will go into minus.

But still, we are all different, so fanatically demanding that you get up at 4 am tomorrow may not be worth it)) But you should definitely try to live in the early waking up mode for at least several months in order to actually do some conclusions.

Video version of the article:

Comments:

Anna Kucherova 08/17/2015

The advice about 5 seconds immediately after waking up hit the nail on the head)). Over the years, I have developed the habit of “getting enough sleep.” Another 10 minutes, then another 10 minutes... As a result, getting up is not very early and the internal alarm clock is set with great difficulty. I'll work on it

Kuldoshina Anna 08/25/2015

I never had any problems getting up in the morning. However, only when there was something to wake up for.
If there is no work, nothing to do, then I can sleep for a long time.
If there was a lot of work, I got up without an alarm clock at 6 and could work until 1 am (with breaks, of course, and walks - this is mandatory)
In addition to what is described in the article, I share my new experience:
I introduced a simple exercise to massage the pituitary gland + some breathing techniques before bed. And for two weeks now, I wake up every day from 3 to 4:30 - I have a ton of energy for the whole day. I don't sleep during the day. Now I go to bed from 21:30 to 22... sometimes at 23.
I'm getting enough sleep like never before))
The massage is simple:
You need to hum “Aum”, or “Om”, or just “Mmmmm” with your mouth closed so that your nose tickles.
Breath:
Breathe in your own mode for 15 minutes, pausing until there is slight discomfort. The word “MILD” defines discomfort. Every day it will be a different rhythm and different pauses. In the last 5 minutes of these 15 minutes, as a rule, you will want to yawn - that’s how you fall asleep.

Olga 12/08/2015

Mikhail, Thank you!! But the task is complicated by the fact that these tips are for a lonely person or a person whose other half shares this desire with you. It is clear that this other half can get infected by getting up early, and if not, then you may not see her awake for days.

Admin 12/08/2015

Aza 12/09/2015

Ivan 12/17/2015

Vladimir 12/18/2015

Admin 12/21/2015

Roman 03/04/2016

Mikhail, I agree with getting up early 100% and sometimes such moments have arisen several times in my life - I remember these feelings with all my being... BUT there is one BUT... What to do if all my work and activities are “tied” to Moscow, and I live on the edge of the country - Vladivostok. (in the East, the sun rises earlier - God himself ordered to wake up early) So, the difference of 7 hours does not make it possible to go to bed before 2 am, or better yet 3-4. In the capital at this time it is still the middle of the day and the most active period in my field... Of course, over time I will be able and will work according to my own “local” schedule, regardless of the company’s priorities (I’ll just move on =)), but what about those who is also bound by such temporary “breaks”, there are many remote workers, and cannot (do not want) to leave their profession??? Any advice?

Answer

Admin 03/15/2016

When I live in other countries, I work according to local time, but I am my own boss, but if there is a webinar, then you have to adapt to those who can come to it and there is also a chance that the time will shift to late at night... Time You won’t be deceived only if you agree on special working conditions so that you can live in a normal way.

Answer

Ilgizar 07/12/2016

I am subscribed to the Neoglori newsletter from Krasnodar, which promotes and sends out the experience and traditions of the Chinese on a healthy lifestyle. So, they note that the most important thing is to go to bed early, no later than 10 p.m. It turns out that at night, in the interval between 23 hours and 02 hours, hormones are formed in the body, it seems serotonin, but at other times it is not formed! And getting up early in itself is already a consequence of falling asleep early.

Answer

Vladimir 08/26/2016

But what about those who work at night. After all, a lot of people work at night. If everyone slept at night, it would be impossible to call the police, an ambulance, trains would not run, planes would not fly. In general, the entire infrastructure in cities would come to a standstill, because there is an attendant at every station. What can you advise people who work at night? After all, who then you have to do this work, but everyone wants to feel good.

Answer

Admin 08/26/2016

Vladimir, I don’t know how to work at night and feel good and maintain health, many people work in hazardous industries and live near factories. There are circumstances that cannot be smoothed out, I don’t know of such ways.

Answer

Rita 09/25/2016

I had a very cool laugh)) This is all only suitable for those who either don’t work full time, or don’t work, or don’t work/work 4 hours a day without children, elementary school students, middle schoolers, because when you work from 8 to 18, Moreover, you get up, yes, forcedly early, namely at 5.30, and every day you just want to run away and kill yourself against the wall, because going to bed before 12 at night is IMPOSSIBLE, since you only get home around 20:00 (don’t forget travel time), if after work you don’t go anywhere at all If you go in, except for the grocery store right in the next building from the house, then cooking + homework takes 4-5 hours (yes, such a program for poor schoolchildren is now unimaginable in terms of volume). And from emotional overload, not only at 12 in this case, even at 3 at night you can only hardly fall asleep! Well, what kind of benefit and advice is this that doesn’t work in the real rhythm of life?? laughter, and that’s all))) And on weekends, exhausted by the unphysiological rise and extreme lack of sleep on weekdays, the body is already without an alarm clock, but out of habit wakes up around 6 in the morning, but how unbearable I feel!!! I hate everyone and everything around me, everything hurts, I’m just dying, I want to sleep, but I can’t sleep! The whole weekend is a blast. And all these soul gymnastics only lead to the fact that after them you just want to fall and fall asleep again. Sometimes it works, but more often it doesn't. Because weekdays are a complete nightmare, like weekends. Under this regime, around 30, I became just a sick woman, absolutely sick, unable to leave the hospital. And only when I quit did I FINALLY begin to recover and feel good. And yes, neither on weekdays nor on weekends, living in a draconian regime, not only did I not sit at the computer, I never even turned on the TV! except for the New Year...
But on vacation I go to bed at 23:00, get up at 9:30 and feel great. And if you go to bed at 12 and get up at 12, then there’s just a fountain of energy, a great mood, and only in such cases do I feel healthy, happy, and calm. So I don’t agree with the article at all. Here is my experience of life in different modes. I need at least 10 hours of sleep then I'm human. And in nature, I also need sufficient sleep and physiological wake-up (which has nothing to do with 4 o’clock in the morning). Otherwise, I don’t need such nature even with an additional payment.

Answer

Admin 09.27.2016

You have written a lot, but a huge number of factors have not been taken into account, from banal nutrition to worldview, which ultimately creates or does not create mental stress in the form of the stress that you write about. To understand the TRUE “I feel great,” it is necessary to compare several states, because on vacation, when you are not abusing your body, even if you get up at 2 o’clock, you will “feel great.”

The tips have been tested on hundreds of people in my trainings, so they are directly related to life, but they will not work if a person kills himself 18 hours a day and approaches this issue based only on individual factors.

Answer

Rita 09/28/2016

Well, as always, blah blah, water, you have no counterarguments! Some general phrases and nothing more! And I took everything into account, all the more so you need to work after getting enough sleep, and if you don’t work, then at least get up at 3 in the morning and enjoy yourself. For a full-time working person with small or primary school children who do not rely on their grandparents for their children, everything you write is not suitable. Which means it doesn’t bypass most people. Oh yes, I know what TRUE “feel great” means, but with getting up at 5 am and a short sleep, and in my opinion, anything shorter than 10 hours is a short sleep, there can be no great feeling.
My opinion is uncomfortable for you, because it reflects the picture of the reality of a working WORKING person, and not a person doing something for himself for a couple of hours a day. Thus, your system can and does work on many, but it is suitable only for people who do not bother themselves much in life.
The reality is that a person who is forced to get up early for some time will then inevitably fall asleep, and precisely because a person working FULL day (and I repeat, the majority of them) will suffer from a colossal lack of sleep due to fatigue. And he will wholeheartedly hate early rises, which, according to the Internet, are loved and dear to someone.
Now about the food, I have it more than right, so I can’t find fault here. And mental stress comes from forced non-physiologically early rise for a long time. Euphoria does not last long, the person is not an energizer, and after some time the body’s reserves are depleted, and the person develops chronic fatigue...
Observing many families, I clearly traced the difference in age after 40-45 years: those who got up early for many years have quite a lot of chronic diseases, and those who did not get up so early and lived more relaxed, have much healthier or almost good health comparison with the first category of people.

Answer

Admin 09/29/2016

Sorry, but your statement about chronic diseases cannot be taken seriously, since it cannot be objective data. What kind of diseases, what kind of lifestyle. All people around have chronic diseases))) Because nutrition, lifestyle, thinking, etc. provoke them. Of course, if you kill your body, there will be diseases, but this cannot be directly associated only with early or late rise.

Hundreds of people come to my trainings, we work with them and changes in their regime occur, so it is not correct to say that it is impossible to normalize your regime. Everyone has children, work, everyday life, and so on.

Sleeping less than 10 hours is a short sleep... You have the right to think so, but even official medicine has a different opinion.

I have no desire to argue with you and prove something, waste time elaborating unfounded statements, trying to convince you. I have a vision of this problem and I voiced it in the article + I am a practicing trainer, I work with people on similar tasks every day, I see results, hundreds of reviews are published on this site alone, I do not suffer from insanity and I do not force people to sleep 3 hours a day .

Everyone has their own life situation, lifestyle and body characteristics. Naturally, all this is taken into account when correcting the daily routine, but the general basic principles always remain the same. In your case, if you want to get up early, but at the same time not change anything in your life, then this is unlikely to happen. Constantly going to bed at 2 am and getting up at 5 am is impossible.

You expressed your opinion - that’s good, if it were inconvenient for me, then I would simply delete all your comments - business for 10 seconds, but your comment is approved and published, so the issue of inconvenience or bias is closed. My opinion is indicated in the article, but it is worth considering that these are basic principles. It's enough. Then you can practice getting up early, change your lifestyle and thinking, look for further information on this topic, or do nothing with your regime - this is your choice, which I do not impose.

Go to bed 7-8 hours before the moment you need to get up. This is exactly the amount of time a healthy adult needs to get enough sleep. It is advisable to fall asleep and wake up at approximately the same time, even on weekends - this is how a routine is formed that does not allow you to ignore alarm calls. Don't have time to get enough sleep? Do you sleep 4-5 hours and still want to feel alert and full of energy? It's possible. TOP secrets from doctors, psychologists and coaches await you further.

How to learn to wake up early? Forming a regime

A routine is not so much a limitation of your freedom as the basis for a healthy and productive life.

If you sleep well, get enough sleep, go to bed and get up at the same time, you feel better, work and study more productively, and eliminate the risk of a bunch of diseases. Forming a regime is not as simple as it might seem at first glance. Especially in conditions of total dominance of the Internet. “I’ll watch one more video and then I’ll definitely go to sleep,” you think. This way, a 1-2 hour piece of sleep is imperceptibly cut off. As a result, you go to bed late, and the problem of getting up early arises by itself.

What is needed to form a regime:

• Discipline.
• Wish.
• Time.

The regime is not formed in 1 day or even 1 week. Many people need 2-3 months to change the rhythm of life, to accustom the body to work and rest according to a schedule. Don’t expect quick results, but remember: the effort and time spent will pay off many times over with excellent health, increased performance and a consistently good mood.

How to create a regime

Make a schedule. Build it in your head, or better yet, draw it on paper. Calculate your optimal wake-up time. Let’s say you need to be at work or school at 10:00. At the same time, you want to start doing morning runs that take about 20 minutes. To get everything done and get ready without haste, you need 2 hours. You should get about 8 hours of sleep. Accordingly, you need to go to bed no later than midnight.

Start following a schedule. The first week will be the most difficult, especially if up to this point you have been falling asleep and waking up at a completely different time. Therefore, be prepared to have to endure and not give yourself any concessions when awakening. If one day you oversleep, it’s okay. But if you start allowing yourself to break your schedule, your schedule will turn into the same chaos that you had before. Why exchange an awl for soap?

Analyze your condition. Your body is individual. Not everyone is suitable for 8 hours of sleep, and not everyone benefits from jogging in the morning. Discomfort in the first week is natural and understandable. But if you feel overwhelmed after 3-4 weeks, it’s worth adjusting your regimen. Try sleeping more or less, moving sports to the evening, changing your bedtime routine. Experiment to find your ideal state - there are no universal recipes.

Why you can’t fall asleep on time and what to do

1. You woke up late and don't want to sleep. If you woke up at 16-00, then falling asleep at 22-00 will be problematic. No rituals will help here. Even if you go for a very hard workout, you will most likely want to sleep no earlier than 2-3 am. Theoretically, sleeping pills will help, but it is not recommended for a healthy person to use them: you may not only not solve the problem, but also develop a sleep disorder, such as insomnia or chronic fatigue. The only way out is to get up early.
2. Are you afraid to oversleep? . Let's say you need to get up very early to catch a plane. The trip has been planned for a long time, it is very important and the tickets are too expensive. You are afraid of oversleeping, and this fear prevents you from falling asleep. You end up falling asleep an hour before you need to get up. You hear the alarm ringing, but turn it off to lie down for literally 2 more seconds. And you fall into deep sleep. To avoid this, solve the real problem. You are afraid of not oversleeping, you are afraid of missing your plane. Therefore, before going to bed, convince yourself: you will wake up on time, cheerful and full of energy. Imagine getting up at exactly the right time and feeling great.
3. You can't sleep due to extreme stress . If the day has been difficult and full of nerves, then you should prepare for bed in advance. It is recommended to calm down not by taking pills (unless they are prescribed by a doctor) or by watching movies. The ideal solution is drawing. It calms and forces the brain to focus on tracking the pencil lead, displacing negative thoughts. It is very important that you can not think about anything for a while. It doesn't matter whether you can draw or not. It doesn’t matter what, on what or how you draw – the key is in the process itself.
4. Tomorrow is a difficult day . If you have a lot of things planned for the next day, some important event, important event, submission of a report or project, there is a high risk of not falling asleep due to thoughts about fulfilling your obligations. You may be afraid that you won't cope. You can look forward to some pleasant moments. Here again, drawing will help you. It is very important to get rid of thoughts that prevent you from falling asleep. And even the image of simple geometric shapes will help you not think about anything for a while and detach yourself from what is happening.
5. Are you depressed? . If you are being treated for depression or feel its presence, then sleep problems may not be caused by a psychological state, but by the body's biochemistry. The best way to fall asleep in this case is to tire yourself. Take a school textbook on algebra and physics and start solving problems. Try to make sure that the decision turns out to be correct. Intense mental activity can be tiring. Physical labor is also suitable - clean the entire apartment, go for an evening jog, do some exercise at home. The main thing is that you are very tired.

How to force yourself to get up earlier at night

Scientists believe that some people actually work more efficiently in the evening and at night than during the day. They are comfortable with nightlife. If this is the case, then serious efforts must be made to change the internal clock and rebuild your body. But it’s worth starting with a check: find out if you are really a “night owl”? The fact is that almost 90% of people who consider themselves “night owls” actually are not. Try going to bed and getting up as early as possible for 2-3 weeks. If your habits have not changed and you are still comfortable at night, then you are a night owl. We recommend that you pay attention to the tips below. If you feel good, then you are more of a morning person.

How to learn to get up early in the morning as a night owl:

• Learn to fall asleep as early as possible.
• Include daytime naps.
• Try to minimize stress.
• Get ready for bed - draw, listen to relaxing music.
• When going to bed, don't take your phone with you.

“Owls” find it most difficult to adapt to the required regime. But it is possible - just use self-discipline and eliminate all kinds of irritants. At night you are eager to do something. Let it not be correspondence with friends on social networks or watching TV series. Take up drawing, do some boring monotonous work. The main thing is to plunge yourself into a state of fatigue in which you would like to sleep.

How to improve your sleep with lifestyle changes

Eat right. Proper nutrition is one of the key elements of good health. Good health is the key to good sleep. Eat what you like and what is not prohibited by doctors. But prefer fruits to sweets, and stewed or boiled fried foods. Avoid fatty foods and foods excessively rich in “simple” carbohydrates. Consume minimal alcohol and trans fats.

Play sports. Regularly visiting the gym will help bring your body back to normal. If you don’t have the time or desire to go to the gym, go jogging. Do a set of exercises that suit you at home. Play team sports games. Do exercises every morning. Physical development helps ensure healthy sleep.

Eliminate stress. Try to keep stress to an absolute minimum. If your job has long turned into hell, give it up. Change your social circle if most of your friends are conflict-ridden and unbalanced people. Don’t look for conflicts yourself, don’t provoke them. Do what you really want and don't do what you don't want at all.

1. Find motivation. How easy is it to get up early if you have absolutely no idea why you should do it? Realize the need for waking up early and the obvious benefits that you will get as a result of creating a routine.
2. Stop fighting with your alarm clock. The best thing to do is learn to get up without it. However, at first, it is enough to stop turning it off in an attempt to lie down for just a few more minutes.
3. Instead of 5 minutes - a jerk. As soon as the thought of lying down for another “5 minutes” comes into your head, get up sharply and go wash. 10-15 minutes and the terrible desire to fall asleep again will pass.
4. Get enough sleep. Remember that an adult should sleep 7-8 hours. No secrets will help if you constantly sleep for 1-2 hours.
5. Take care of your comfort. Buy pleasant bed linen and a comfortable mattress, renovate your bedroom. You should be comfortable and pleasant to fall asleep
6. Provide access to oxygen. Before going to bed, it is recommended to ventilate the room - the more oxygen, the easier it will be to fall asleep, and the better you will feel in the morning.
7. Choose clothes for sleeping. Don't sleep in what you wear all day. You should have comfortable clothes that are intended solely for sleeping.
8. Clear your head of thoughts. Draw, assemble a mosaic - do everything to prevent any obsessive thoughts from spinning in your head before bed.
9. Don't get trapped. Stop listening to music, reading books and watching movies at night. This often drags on and steals time from your own sleep.
10. Don't eat before bed. You need to eat no later than 3 hours before bedtime. At the same time, dinner should be light, otherwise at night your body will work at 100%.
11. Take soothing baths. Use aromatic oils, special foam and salts - this helps you relax and better prepare for sleep.
12. Turn off the lights. How can you get up early and get enough sleep if music was playing all night, the TV was on and the lights were on? Ensure complete darkness and absolute silence.
13. Choose your alarm melody carefully. It is advisable that it not be too calm and heartbreaking. Find something pleasing to the ear, but rhythmic and positive.
14. Do exercises in the morning. It will help mobilize strength, concentrate energy and charge you with energy for the whole day.
15. Drink water. In the morning before meals, drink a glass of clean water. This will help normalize metabolic processes in the body, which affect sleep.
16. Follow the regime. Don’t sleep on weekends, don’t indulge yourself in the first month of forming a regime in order to stabilize your condition.
17. Do not give up. The first time will be difficult and it is very important that you are ready to go to the end, set priorities and choose the right motivation.
18. Cheer yourself up. Listen to invigorating music, be sure to have breakfast, and include morning jogging in your daily program.
19. Analyze the situation. Be aware of the benefits you will receive by following a daily routine. Be mercantile, look for the positive in everything.
20. Move more. Play sports, develop all body systems. It is important to alternate mental and physical activities.

Summary

It will be much easier for you to fall asleep and wake up early if you create a daily routine and can get into this pace. Don’t give up what you started – do everything possible to bring your plans to their logical conclusion. Very soon you will feel that your efforts were not in vain - you will feel many times better, your performance will increase, constant drowsiness will go away, your health and immune system will constantly strengthen.