Morning getting up - how to learn to get up earlier?
People without a doubt are divided into two groups - "early birds" and the so-called. "night owls". If someone is used to getting up early, it is very difficult for him to switch to a different mode. It is similar with people who can afford to lie down longer in the morning - then they willingly use their energy in the evening and go to bed late. Morning wake-up calls, the sound of an alarm clock and the possibility of a snooze function is a very bad combination in this case, because a healthier and more effective form is undoubtedly switching to getting up in the morning. The sound of an alarm clock can be scary, but by waking up early in the morning, we gain a lot of extra time during the day, and activate the body to act, thus increasing vitality and energy for life. So why is it so important for our body and how to make the effort to change habits?
How to get up in the morning - what does it give us?
First of all, getting up earlier, we can enjoy the silence. Morning coffee then tastes much better. It's nothing like that, but believe me, it can give you a lot of pleasure. We are able to calm down properly, plan the whole day. We do not hear the noise of cars, and thus we avoid morning traffic jams. What's more, for many of us it will be the only moment during the day when we can drink coffee, think about things or meditate.
Getting up in the morning, we can also eat breakfast, which is the most important meal of the day. It is without it that the body will not function well, and thus our mood will suffer and we will not have the proper energy. So by getting up earlier, we develop healthy eating habits that will positively affect our body.
Speaking of health, we must not forget about morning training, which is great for our mind and, of course, body. By exercising in the morning, we also provide ourselves with more time in the evening, which we can spend on meetings with loved ones or relaxing with an interesting book or movie. Remember, the desire to change your habits is extremely important, and the training planned the day before can help us effectively.
Morning is also the most productive part of the day, according to research. We then have the so-called "clean head", our memory is at the highest level. So we can check e-mail, reply to outstanding correspondence or work on new projects that will bring us many benefits over time.
How to get up earlier? The art of getting up in the morning
To start waking up earlier, you must first introduce a few important rules. The first and most important of these is without a doubt going to bed earlier. People who go to bed late usually also wake up late. So, gradually change the time you go to bed. But let's not take drastic steps. It is recommended to start with 20 minutes earlier than usual and increase this time over the course of several weeks, and thus, increasing our vitality. A good night's sleep and a warm quilt are always tough opponents, but find a reason to beat them!
In addition, let's make sure that the bedroom is dark. Then the body releases melatonin, the hormone responsible for sleepiness. Let's avoid blue light, which has a very negative impact on our sleep and affects virtually all electrical devices in the house.
Let's not forget about relaxation. Just changing the light may not help enough, so it's worth developing your pre-sleep, calming ritual in the form of using breathing techniques, an interesting book or meditation.
How to get out of bed in the morning - motivators
We know very well that getting up early, especially when the weather outside the window is not good, is not easy. Therefore, we need to be properly motivated to do so. Setting an alarm clock at the same time can be an excellent form. Also, set your first alarm clock early and place the alarm clock away from your bed. Such a trick will leave us with no choice - we will have to get out of bed to turn it off, and this is the first and most important step.
Secondly, let's avoid taking many naps before finally getting up. We are aware that we often feel bedridden and instinctively turn on the snooze function. Unfortunately, the accumulation of several consecutive naps is not a good solution. The body does not regenerate at this time, on the contrary - we often intensify the negative emotions associated with the wake-up call and the sound of the alarm clock.
Sleep disorders can also take their toll on us. How to limit them? First of all, let's try to make the last meal not too full and not eaten right before going to bed. Why? Well, our sleeping comfort will deteriorate significantly. We can also test sleep quality using sleep monitoring. It will certainly give us a lot of answers about getting up in the morning.
Getting up in the morning - how to get into this habit?
A very important role in getting up early is to develop the right habit. Contrary to appearances, it is not that difficult. We can easily train this compulsion as long as we follow a few simple guidelines. First of all, let's start getting up regularly. If we get up late for a few days, and then we are forced to get up, even at 5 am, then of course it will be a torture. However, if we shift the time of getting up by only 10-20 minutes with each subsequent day, then waking up early will become the norm, and the next morning we will be ready for action and in a good mood! Persuade a friend to adopt such habits, thanks to which our motivation to achieve the goal will increase, and problems with getting up will become a thing of the past.
In addition, let's establish daily rituals. Small but everyday activities will make it easier for us to wake up early. So let's repeat these activities every day, in a specific order - both before going to bed and after waking up. When planning the day, sticking to a certain framework, we will have no choice, because a longer nap can cause our functioning to fall apart.
Waking up at 5am - how is that possible?
It's not easy, but believe me, it's possible. In this case, the phases of sleep have a very large influence on it. That is why there are people who sleep 6 hours and feel rested, and there are also those who feel tired after 10 hours. Let us remind you that sleep is divided into two main stages of sleep - non-REM, i.e. hard sleep, and REM, i.e. the phase of eye movement, which is much shorter. It is in this phase that our body is limp and it is very easy to wake us up. Specialists say that the most effective sleep is when we go through 4-5 phases during the night. In practice, this means that we only need 7 hours of sleep to wake up refreshed and ready for action. But how to do it? We usually sleep in cycles of about 90 minutes, and it's best to wake up at the end of each of them, in the 15-minute REM sleep phase - then it will also be much easier for us to get out of bed.