How to train yourself to get up and go to bed on time?

Health Tips

Have you often caught yourself thinking that it’s time to start organizing yourself and learn how to go to bed and get up on time? But things didn’t go beyond thoughts – urgent matters, laziness and unwillingness to change something in your life interfere. Goodshapetips will tell you how to normalize your sleep schedule and get more satisfaction from life.

How to go to bed on time?

1. Determine the rate of your sleep. Despite the opinion of some psychophysiologists that an adult needs 8 hours of sleep, no two people are the same. Each organism is individual: it has its own metabolism, its own working capacity and its own threshold of stress resistance. For some, 4 hours of sleep is enough, and for some, 11 hours is not enough. How to determine your sleep rate?

  • Go to bed not too late and wake up on your own – without an alarm clock and “wake-ups” (relatives, relatives, pets). Write down the number of hours of sleep.
  • Repeat the step several times, write down all the results. The most similar results will be your norm for a good sleep. It is important to conduct research in those moments when you are healthy and not subjected to single strong stressful effects and physical overload.
  • If necessary, adjust the period of falling asleep, taking into account your sleep rate. For example, you need to wake up at 7, and you wake up at 8. Then go to bed an hour earlier.
  • Repeat the previous step several times, and over time, you will help the body wake up at the right time without hurting yourself with a lack of sleep.

2. Organize yourself a ritual of preparation for sleep. Get into the habit of doing the same things before bed. For example, prepare clothes for tomorrow, take a shower, drink a glass of milk or vitamin tea, brush your teeth, read a book to your children before bed, kiss the household, wish everyone good night – and go to bed.

On the one hand, this is how the “action-reaction” reflex works, and on the other hand, a measured phased preparation for sleep prepares the body for relaxation, when after a noisy and stressful day it receives the command “It’s time to rest, and we’ll leave the solution of problems for tomorrow.”

3. Don’t lie down too tired. As we said above, the body needs time to tune in to sleep. If you lie down without preparation, you will most likely not be able to fall asleep for a long time or wake up broken. Try to give yourself time to rest before going to bed.

4. An hour before bedtime, give up TV and the Internet. Flickering pictures artificially restore vigor to us, forcing our brain to strain and analyze the incoming information. If you have nothing to do before going to bed – take a bath, listen to calm music, look out the window, make a plan for tomorrow.

5. Watch your diet. Eat 2-3 hours before bed. Do not eat before bed, otherwise the body will be busy with digestion, but not rest. Do not get carried away with drinks, otherwise you will have to get up at night.

6. Give up alcohol. It is known that sleep consists of phases of non-REM and REM sleep. Alcohol, on the other hand, deprives the body of the fast phase, during which recuperation occurs. And this means that having taken a glass or two before going to bed, you run the risk of getting up in the morning without enough sleep.

How to get up on time?

1. Create a comfortable wake-up environment for yourself

It is she who will help you get up with pleasure and without whims.

  • Anti-stress alarm clock

Everyone knows that the alarm clock itself is a source of stress. The sharp, piercing sounds of the alarm clock cause discontent, annoyance or even aggression. https://www.passion.ru/test/poznay-sebya/vash-uroven-zlosti-76095.htm To avoid this, put music that is pleasant for you as a signal.

Optimistic, invigorating and incendiary rhythms are best suited. Also well suited are songs that evoke pleasant associations in you, for example, you liked to “break away” to them at discos or listened to them on dates. In addition, perky children’s songs help to wake up adults and children.

By the way, the alarm clock will cease to be a source of stress if you learn to get up on your own, and you will use it as a safety net.

  • Pleasant things

When we wake up, we automatically scroll through our head with a to-do list. When unpleasant or difficult ones are remembered, there is a desire to dive back under the covers. To prevent this from happening, focus on pleasant things and benefits, and for the successful solution of difficult and energy-intensive issues, promise yourself a reward – a delicious cake, going to the cinema, new shoes, etc.

  • delicious morning

You should not eat the same thing every morning, especially when it comes to unloved (but so useful!) Food. Prepare yourself something tasty for breakfast (you can do it the day before) – vitamin salad, grated carrots with sour cream, sour cream with sugar, various muesli, croutons with berries or jam, fresh berries, ice cream. Develop your imagination, let every morning be a pleasure!

Rules for easy awakening

2. Connect physical activity

Usually after awakening there is a struggle between consciousness and body. We seem to be already thinking, but the body wants to sleep so much. Yawn, stretch, stretch your toes, massage your earlobes and fingers from the pads to the base. Sit in bed, tilt your head left and right, make rotational movements with your elbows and body turns.

By the way, many people put the alarm clock away from the bed so that it is necessary to get up and turn it off.

Make yourself a set of exercises for morning exercises and do it daily – it will energize you for the whole day and help your brain work more productively.

3. Keep a Daily Routine

If you woke up on schedule, but you don’t need to run somewhere (for example, you have a day off or need to work by 12), give up extra hours of sleep. The body does not have days off, and therefore a properly selected regimen is very beneficial. It allows you to maintain health, good spirits, good mood throughout the day and helps to do many useful things.

Olga VOSTOCHNAYA,
psychologist

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