What to do to wake up in the morning. Who else does not know how to wake up quickly? Good sleep at night

The first of September is the day when millions of people realize with horror that a whole year of painful early rises awaits them. How to wake up in the morning without thinking “I wish I were dead”? Arriva has put together some practical tips to help you get up in the morning and not feel like the most miserable person in the world.

Use psychology

Before going to bed, set yourself a clear goal for which you will have to wake up early and be alert (this may just be an urgent matter that you did not do in the evening, and if you do not do it right in the morning, the consequences will be terrible). Give yourself a reward for getting up quickly and don't forget to get it from yourself. Tell all your friends that you have decided to get up early and on time, and whoever cannot do this is a sucker and a loser (this, at least, will provide you with awakening pangs of conscience). Congratulate yourself loudly on awakening: it is advisable to shout “hooray, I did it!” and throw your hands up, you can even sing (if you do not live alone, surprised relatives will help you get up, but in general it will just become funny and easy for you to get up).

Check your mail

Many go to bed with a phone or tablet and scroll through the “feed of friends” for a long time instead of sleeping. Leave this pleasure for the morning. Waking up, open Twitter, VKontakte and mail, be horrified by world news, read a letter from a dissatisfied customer, envy the photos of a colleague from some exotic country - and now your brain has already started working, the hassle has receded, you can get up. By the way, sitting at the computer or watching TV before going to bed is also a bad idea. Even if nothing exciting happens on the screen, your nervous system is still aroused, which makes it much more difficult to fall asleep. But in the morning the same effect will benefit you.

Set the alarm away

If you don't sleep well dead sleep and the alarm clock wakes you up a little, place it at such a distance from the bed that you have to get up and turn off this infernal squeak. It's good if you have a repeat set: you may survive the sound attack the first time, but the second time you will definitely have to get up and press the button. The main thing here is not to go back to bed. If you already got up - move towards the shower, it will save you. On the way, you can turn on energetic music - too good way cheer up.

"Smart alarm clock"

Many users cannot imagine their life without these devices just out of gratitude for the "smart alarm clock". The Jawbone Up bracelet offers you to set the time interval for the alarm, and then, by analyzing your sleep phases, finds the optimal moment to wake up. Please note that the bracelet will not immediately be able to recognize the features of your body, and you will have to get used to each other for some time. But then you simply cannot do without it: waking up at the perfect time, and even from a light but persistent vibration instead of an audio signal, is a real breakthrough in the field of humane technologies.

"Social Alarm"

Services such as "Buddist" help many, where you can anonymously leave your phone number and ask to wake you up at a specific time. When a stranger calls you and wishes good morning- you will wake up, at least, from surprise, and tenderness and gratitude will lift your morning mood. The service guarantees that you will be awakened in any case: even if a kind stranger is not found at the right time for you, a robot will perform his role. Of course, patient friends can also be used as a social alarm clock, but then you will be left without pleasant unpredictability.

No alcohol, coffee or food at night

The usual reason for a heavy morning getting up is a wrong night. If you have to work until dawn, you probably do not disdain constant snacks, a hearty late meal and a couple of cups of coffee so as not to fall asleep early. But caffeine taken at the wrong time will work even when it's time for you to sleep, but when it's time to get up, it will disappear, as if it were not there. And a full stomach at night is a 100% guarantee of heavy sleep overshadowed by active digestion. Another common mistake is the decision to drink something alcoholic "to make it easier to fall asleep." You may fall asleep easier, but you will most likely wake up in an hour, and in the morning it will be difficult for you to tear your heavy head from the pillow. So remember: a light dinner a couple of hours before bed and no invigorating agents. The coffee will wait until the morning.

Open the window

Open the window wider before going to bed, even if it's winter outside (warm blankets are invented for this case). The fresh air in the room performs two useful functions at once: it will be easier for you to fall asleep because there is enough oxygen in the room, and it will be easier to wake up because the room is fresh. Unfortunately, the window does not work without an alarm clock, but it promises to simplify the task. Do not try this trick if there is a construction site or a train station in your neighborhood.

Start chewing

This funny tip actually works. Put an apple near the bed and when you hear the alarm, start eating it. Your body may be a little surprised, but it will dutifully wake up and begin to perform its natural functions. After a few seconds, it will be much easier for you to open your eyes and sincerely want to take an upright position.

Get a dog

A dog is not only a friend of man, but also a great alarm clock. When a pet stomps on your back, licks your face and whines in anticipation of a walk, you simply won’t be able to sleep any longer. The secret to the effectiveness of this method is simple: the dog wakes you up for a reason, and if you do not take him out of the apartment in the very near future, blame yourself. But when you have to get up, get dressed, go outside and spend at least five minutes there, it will be much easier and more pleasant to go to the “shower” and “breakfast” stages.

Live on schedule

This is the most difficult, but the most effective way. All politicians and successful businessmen follow the regime, no matter how boring it may sound. Go to bed and get up at the same time, even on weekends. The human body gets used to everything, and when it gets used to the regimen, you will wake up and get up early without unnecessary suffering, as if it were something natural.

Go to bed earlier

Funny, right? “Yes, if I needed such elementary advice, I would not have read this article!” Well, excuse me: all ingenious is simple. If you need a certain number of hours of sleep, take them in the evening instead of in the morning. In addition, it is known that sleep that begins before midnight is better and more effective than that which you get in the early hours of the morning. So forget about tricks, recipes and lifehacks and just give your body the right amount of sleep. It really works.

Hello friends! Pavel Yamb is in touch. The other day I was talking with a friend who often flies to India and Thailand. The conversation turned to how easy it is to wake up in the morning. He noticed that getting up is easy if something interesting awaits you after waking up. For example, you can easily get up at the right time (even at 3 am), if you have a vacation trip ahead! And for comparison - how difficult it is to get up for a boring job. How to motivate yourself to wake up early and what to do if you still managed to get up before dawn?

Raise - raised, but forgot to wake up!

If this phrase is about you, then I will share a few morning tricks that help me get up with ease and spend the morning without fuss.

Don't eat at night. 100% of people who eat a heavy dinner have difficulty waking up early in the morning. The ideal dinner is light (for example, buckwheat with vegetables, steamed or stewed fish, low-fat cottage cheese) and no later than 2 hours before bedtime.
Set only one alarm and do not move it forward "another 5 minutes." Here, hand on heart - do you better get enough sleep in 5 or 15 minutes? Just set the alarm and get up - it's much easier to accept the fact that the morning has already come.
Choose an invigorating and not long alarm melody. At one time, my wife had a very melodic, tender song on her alarm clock, 10 minutes long ... Needless to say, my wife could not get up on time almost every morning?
If, when you get together in the morning, you usually rush about, then there are two solutions to this problem: a) prepare everything you need in the evening, up to putting cottage cheese for breakfast (or whatever you have for breakfast) in a plate and pour water into the kettle, which in the morning you will boil at the touch of a button; be) try to set an alarm clock 30-40 minutes earlier (read the rationale for this strange advice below).
Calculate the right time to go to bed. On average, one cycle (REM + NREM) lasts 90 minutes.
If you wake a person in the middle of a cycle, he will feel overwhelmed and not rested. And children, for example, are so simply unrealistic to wake up! The time between cycles is the easiest time to wake up. For example, you need to wake up at 5 am. So, you need to fall asleep at 21.30, 23.00 or 0.30. Please note: at this time you need to fall asleep, and not go to bed! It takes about 15-20 minutes to fall asleep.
That is, to go to bed in order to easily wake up at 5 in the morning, you will need at 21.10, 22.40 or 0.10 hours.
This principle is based on the work of "smart alarm clocks" that monitor your sleep cycles and emit a vibration or signal at the right time. Now, many manufacturers are releasing fitness trackers with a “smart alarm clock” function - it’s not at all a ruinous useful purchase. You can of course install special application, but then you need to sleep with a smartphone under your pillow, and personally I don’t like this idea.
Try setting an unusual alarm clock on your smartphone. There are tons of apps to wake you up. For example, Alarm clock extreme or I can "t wake up for They force you to perform various actions to turn off the signal: solve a couple of mathematical examples or shake your phone ... There is probably something similar for iOs too. The main thing is to put your smartphone away from bed.
After waking up, immediately take a few deep breaths in and out. So your body will be saturated with oxygen, and the brain will receive a signal that it is time to get up.
When you get out of bed, immediately open the window. Fresh morning air will definitely not allow you to climb under the covers again.
Brush your teeth. There is something magical about this action, with freshly brushed teeth it is simply impossible to feel sleepy! Choose a toothpaste that tastes good.
Drink a glass of water. Yes, you can pour it from the evening
Take a shower. Wet your hair too. This is a win-win.
Drink coffee or tea. Caffeine in small amounts invigorates, improves mood and stimulates activity. Green tea It is milder than coffee and contains antioxidants that help prevent the aging process.
Cheered up - do exercises. A set of yoga asanas (such as Surya Namaskar), jogging in the nearest park or jumping squats - choose any activity. After that, you will definitely not want to sleep!
Find motivation to get up early. Have you noticed that enthusiasm for a new business literally inspires? What dream! You jump out of bed easily and joyfully! Try doing something you love in the morning (whether it's jogging, yoga, reading, chanting, or painting) and notice that getting up is much easier. But it is important to periodically change hobbies, then novelty and enthusiasm will remain.
If you get up early, don't surf the internet! Jumping on links will gobble up a lot of time, and it could be put to good use. Read a book or listen to a podcast instead.

Now tell me about your experience dear readers! Do you find it very easy to wake up? Or can't get out of bed like a hibernating bear? What motivates you to get up early? Pavel Yamb was with you. See you soon!

admin

Regular lateness to work or to an important meeting, dissatisfaction with the boss, fines and lack of bonuses are powerful arguments to think about your daily routine. Irresponsible people who make others wait simply do not know how to properly organize their time, correctly setting priorities. In order to cope with the upcoming affairs in the rapid rhythm of megacities, many people “sacrifice” their own rest, increasing the length of the day. However, such an action is invariably accompanied by a negative connotation - difficult awakening in the morning.

To correct the usual set of circumstances, it is important to plan ahead of time a list of tasks for the day. In the formation of tasks, you need to rationally evaluate your own strengths - you will not be able to complete more than you can. Preparing for upcoming events is an opportunity to evenly distribute your energy over the entire length of your work activity. By coping with the assigned goals, you will develop self-confidence, avoiding the occurrence. By properly organizing your schedule, you will learn to get up in the morning easily, staying at the appointed place on time. As you get used to the new routine, you will notice how positive side change the attitude of those around you.

How to fall asleep quickly?

Initially, it is important to realize that it is easy to get up in the morning only for those people who go to bed earlier. To replenish internal resources, the body needs a certain period of time, so it is almost impossible to wake up earlier than the allotted time. In this situation, it becomes especially difficult for "owls", whose daily routine involves being awake under the cover of night. Insomnia and useless stay in bed, an uncomfortable sleeping place and thoughts that overwhelm the mind - a variety of reasons that do not allow you to fall asleep. Following simple recommendations, you will learn, waking up in a great mood and with positive emotions:

Turn off in the break room electrical devices and appliances to plunge into complete darkness. At night, a special hormone is released in the body that causes drowsiness, so the absence of light becomes a kind of command for changes in the work of biological mechanisms.
Get rid of by tuning in to a positive spectrum of emotions. Positive thinking will allow you to fall asleep quickly, without focusing on cold or heat, extraneous noise or snoring of the chosen one.
Place a bowl of water next to the sleeping place, in which you first add 2-3 drops essential oil lavender, bergamot or geranium. The properties of such extracts will help to relax by calming the nervous system.
Find before going to bed, streamlining thoughts in your head. Think ahead about the events that happened during the day. Do not leave unsolved problems going to bed. Find a way out of difficult situations in advance in order to relax in a peaceful state.
Refuse food before bedtime, so as not to provoke the digestive tract. Such activities will definitely prevent you from resting, because you will regularly get up to the toilet or be distracted by extraneous noises “spewing out” of the stomach.

Neglecting the above tips is an irrational decision, because healthy sleep allows you to gain strength and replenish the energy necessary for new achievements. If you learn to fall asleep earlier, then waking up in the morning will be much easier. During the rest, the body will recover after a hard day's work, preparing for the conquest of unexplored peaks.

First 5 minutes after waking up

The first five minutes after waking up is the fundamental time frame from which to extract maximum benefit. During this interval, you can get rid of drowsiness, recharged with positive energy for the coming day, or vice versa - set yourself up for negative outcomes of events by staying in bed until dinner. It is important to realize that thoughts are material, and the future directly depends on your actions in the present. If you do not neglect the rules of 5 minutes, then waking up in the morning will become much easier. You just need to apply the recommendations in practice, adhering to the following sequence:

First minute. Allocate these 60 seconds for positive emotions, plunging into the world of dreams and pleasant memories. Imagine a future car that you are diligently saving money for, or subconsciously reproduce your graduation at school, think about loved ones and loved ones, imagine the desired position at work - do not limit your imagination.
Second minute. Pay attention to your body. First of all, you need to stretch to help the body become more active. Be sure to take 2-3 measured breaths, saturating the lungs with oxygen.
Third minute. Slowly massage the back of the head, earlobe and temples, improving blood circulation. Simple actions are designed to activate vital processes.
Fourth minute. Slowly get out of bed by sitting on the corner of the bed. Collect your thoughts by drinking 250 ml of pasteurized water with a slice of lemon or orange. A drink like this helps get you started. gastrointestinal tract, which will not allow you to stay in bed for a long time.
Fifth minute. Get out of bed by going to the window. Open the curtains while looking outside. Imagine yourself next to people who are already rushing to work or heating cars. To be among strong-willed personalities, you just have to put yourself in order and have breakfast.

It is important to keep in mind that easy awakening becomes possible only if you really get enough sleep. There are no recommendations with which you can easily wake up after a hard day's work, having rested for 60–120 minutes. Don't forget to go to bed on time, allocating at least 7-8 hours for healthy sleep. To achieve the desired result, you need to responsibly approach the preparation process. You must be aware that rest is an integral part of life, which should not be neglected.

By learning to go to bed earlier, you will already take a tangible step towards your cherished goal. However, you can ease your awakening in the morning with the help of other practical advice, which allow you to easily get rid of drowsiness:

Come up with a good reason for waking up earlier (increased productivity or meeting your loved one).
Keep a diary where you can mark your successes and display failures (indicate the exact time in the schedule of waking up and falling asleep, regularly tracking changes).
Put the alarm clock in the far corner of the room, choosing the most unpleasant and loudest melody (in order to turn off the electronic device, you will have to get out of bed).
Enlist the help of loved ones who are already accustomed to waking up early (let relatives or friends call you at a prearranged time).
Contact the morning alert service, where at the appointed hour, the company's employees will definitely achieve their goal by waking you up using all kinds of means.
- another weighty argument to wake up (during intimacy, hormones are produced that accelerate brain activity).
Avoid the use of stimulants that negatively affect sleep (caffeine, alcohol, drugs and tobacco products).
Change your daily routine gradually, enjoying small victories on the way to your cherished goal (start waking up first 15 minutes earlier, then 20, etc.).
Come up with a reward for completing a task (please treat yourself to a trip to the cinema or a restaurant, buy a gadget or item of clothing).

If you follow simple rules, then you will provide yourself with a positive charge of emotions throughout the coming day. becomes an integral component of a good morning, when a person correctly wakes up from sleep. It is not surprising that people who have had enough sleep are distinguished in the everyday crowd by smiles and “fire” in their eyes.

By adhering to the tips and recommendations above, you will, by adjusting your own reputation among others. Waking up on time in the morning, you will be in time for the right place at the appointed time, getting rid of the status of an irresponsible person. The attitude of close people and work colleagues will improve, and the length of the day will increase significantly. To achieve the desired goal during the day, when everyone is passionate about work, is much easier.

March 24, 2014, 14:43

Eat special exercises, which help to "rock" the body and bring it into a vigorous state. Each exercise (mental or physical) is performed for about a minute, so it will take 10 minutes for an easy awakening. During this time, as a rule, a person becomes alert and energetic.

1 exercise helps to cheer up, and this increases tone. Think that the coming day will be filled with various interesting events, meetings and communication with loved ones and wish everyone happiness.
Exercise 2: think about specific things to do and program a positive outcome for each thing.
Exercise 3 is quite simple: you need to stretch with your whole body, with all its cells. If you start to yawn - very good, then the body is saturated with oxygen.
Exercise 4: take a deep breath and a deep exhale, then another and another - until a slight dizziness appears.
5 exercise - head massage. We massage the occiput, then the superciliary arches and earlobes. You will feel the blood rush to your head and the remnants of sleep disappear.
6 exercise: exercises on the bed. Clench and unclench your fists, make rotational movements with your hands, shoulders, then in the elbows. We also perform similar manipulations with the legs - we knead them.
Exercise 7: Rub your palms together. Then rub the palms of the body from top to bottom. So the skin will receive a powerful flow of blood and the whole body will begin to wake up. This exercise can be replaced by another: raise your arms and legs up and shake them, as if the whole body is trembling. This effective method disperse the blood.
8 exercise - rise. Sit on the bed, after a while get up. And keep thinking that today is going to be a great day. After that, it will be easier to move on to the next step.
9 exercise: recharge your own energy. Going to the mirror, smile at your reflection. And say, "You'll be fine today." This will help the production of serotonin - the hormone of joy.
Exercise 10: Drink a glass of water at a pleasant temperature to wake up your stomach. After that, you can wash your face, have breakfast and go to work.

Another useful advice, which will save you from any manipulations and exercises: immediately after sleep, pour a bucket of cold water over your head. This lovely way stimulation of all body systems at the same time and a very pleasant procedure. If you are afraid to pour yourself over immediately - you can leave the water in the bucket for the night so that in the morning it will be room temperature. After a week of dousing with such water, the body itself will ask for colder water, and it will be possible to take water from the tap.

There are a lot of answers to the question: how to wake up at work if you close your eyes? Each of us at least once felt this sluggish, not at all cheerful state and wanted to get out of it as soon as possible. So let's talk about a few of the most effective ways that will help you recover and start fruitful work.

Generic Methods

There are a huge number of different types of activities. And positions - respectively. Someone has more freedom at work, for example, office programmers. They can get up, stretch themselves, pour themselves coffee - in general, disperse the blood. And there are teachers who, due to the specifics of their activities, must give a lecture for an hour and a half. The opportunity to cheer up for them appears only in a short break. What then to do, how to wake up at work if you close your eyes?

Fortunately, there are universal ways. You can do self-massage of the palms. The fact is that on their inner sides there is a mass active points. With quick and confident pressure of the thumbs, it is necessary to act on them, as a result of which the person will feel a surge of energy. There are many more active points on the ears - on the lobes and shells. 1-2 minutes of toning massage will help to cheer up.

It is also not advised to be in a stationary state. Movement helps you stay fit. Gesticulation, walking around the room, stepping from foot to foot - all this does not allow the body to fall asleep.

Early action

Many people begin to think about how to wake up at work, if they close their eyes, while still at home. It happens - a person just got up, but already realized that the day would be sluggish. This is even better, because there is time to fix everything.

Naturally, you need to drink a cup of coffee. Not soluble, but ground, strong. Preferably without sugar and certainly without cream. Strong green or black teas with a high tannin content can also have the desired effect. By the way, citrus juice will invigorate even better. It is also worth eating dark chocolate. The main thing is not to fill up with breakfast, because the feeling of fullness leads, as a rule, to the desire to sleep.

And, of course, be sure to take a contrast shower. Unfortunately, rarely workplace equipped with a shower room, so it would be possible to treat yourself to this tonic procedure at lunchtime. But washing cold water nobody canceled.

It is advisable, if there is time, to do exercises before going to the shower. Squats, push-ups, press - all in one go. This will help loosen up and warm up the body. After such a complex of procedures, a person will come to work in a cheerful spirit.

How to maintain tone

Arriving at work, you should immediately open the window. Fresh air will enter the room, and the person will avoid oxygen starvation which is the most common cause of drowsiness.

It is also worth remembering that a calm atmosphere is conducive to relaxation. How to wake up at work if your eyes are closed, and there is still silence and peace around? In this case, you should turn on the music in the headphones. Or, if there is time and opportunity, start a conversation with colleagues. An interesting conversation automatically drives away the desire to sleep, because boredom disappears immediately.

It is also very important that the room was light. And preferably cool. When there is no good lighting and it is hot, there is not only drowsiness, but also a feeling of fatigue and relaxation.

breaks

Work is tiring. Any, whatever it may be. In addition, if you constantly sit and work, the quality of the work performed will rapidly decline. Take a short break once an hour. During it, you can go to wash, squat, massage your neck, hands, drink a cup of coffee, or breathe fresh air on the street. A short break will help the brain unload. Changing the type of activity helps to look at your work in a new way.

It is also worth talking about some auxiliary exercises. To wake up at work, you need to ... breathe. But not in the usual way. Diaphragmatic breathing is what will help to cheer up. The person should sit up straight and place one hand on their stomach, just below the ribs. The second palm should be placed on the chest. Then, take a deep breath in through your nose. After that, the person will feel how the stomach "pushes" the palm. A rib cage, in turn, must remain motionless. You need to exhale through your mouth. But not abruptly. You need to do this slowly, folding your lips into a tube, as for a whistle. It is worth allocating a minute an hour for such an exercise, and you yourself will feel that the dream seemed to have been removed by hand.

Thoughts are the main assistant

Many people in not the most vigorous moments of their lives only think about how to wake up at work. If you load your head with such thoughts, then things will only get worse. After all, as it usually happens: every minute a student looks at his watch, dreaming that the lecture would end as soon as possible. And time just drags on longer. It's the same with thoughts. A person will try to convince himself that he does not want to sleep, but in fact, drowsiness will only increase.

It's better to think of something else. You have to motivate yourself. And dream. For example, that sooner or later this day will end and you can go home, forgetting about work, your duties, colleagues, and just enjoy your free time. It is better to think about a delicious dinner, a soft bed, a loved one. Or that in the evening it will be possible to rest a little, and then go to the cinema or to the park. In general, you need to think not about how to quickly wake up at work, but about something pleasant and inspiring. Time will go faster, and good thoughts will help cheer you up.

Other Tricks

What to do to wake up at work, if all of the above has already been tried and you need another, new way? So, we must wait for dinner and eat well. It is advisable to recharge your batteries with fresh vegetables, citrus fruits, juice, nuts, fermented milk products and meat. Carbohydrates, fats, amino acids and vitamins will really add energy and give the body the nourishment it needs.

By the way, during the day it is worth chewing mint gum. First, menthol is refreshing. Secondly, during chewing, gastric juice will be released. Accordingly, the body will continue to work, which will not allow a person to fall asleep. The advantage of jaw movement is physical activity, albeit insignificant at first glance.

brain activity

And the last tip that can help if a person thinks about how to wake up at work if you fall asleep. He is very simple. You just need to…work. Of course, not every person does what he would like to do. But you have to be interested. If you get carried away, then the dream will take off with your hand, and time will fly faster. After all, we do not sleep at night at a party, when it is fun and interesting. It's the same principle here.

And self-indulgence will help. In the end, there is no other way out! Once a person is at work, he must work and fulfill his duties. Everything is simple and logical. And you can overcome yourself.