Scientists from the British University of Exeter were able to prove that getting up early is useful. As it turned out, those who do not like to bask in bed before dinner are less likely to suffer from depression.
The study, which was attended by 346 German teenagers, showed that the Larks are more diligent and persistent. Their ratings are much higher than those who like to sleep. And they are less likely to be late.
With such qualities it is easier to build a successful career, achieve success and stable earnings. But how to make yourself wake up early? Eyes stick together, I want to take a nap for the extra 5 minutes, instead of doing business.
But if you follow the 10 recommendations below, you can easily get up in the morning, quickly coping with both work and household chores.
10. Observe the standard duration of sleep
Scientists believe that on average, a person should have a sleep duration of 7-8 hours. But here there are some nuances.
Children need more sleep. So, babies up to 3 months should sleep at least 14 hours a day, preschoolers from 10 to 13 hours. Children of primary school age are recommended to sleep at least 9-11 hours, and adolescents from 8 to 10 hours. Adults need 7-9 hours to rest, but in old age 7-8 hours are enough.
Unfortunately, not everyone follows these guidelines. According to studies, 30% of working people sleep for 6 hours.
Chronic lack of sleep is reflected in the mood of a person, leading to depression. Because of it, the immune system suffers, the likelihood of the appearance of heart diseases, as well as cancer.
9. Do not overwork during the day.
Good sleep is facilitated by moderate physical activity. After them, fatigue appears, I want to go to bed faster to gain strength.
But if you overdone and worked too hard, insomnia may appear after training. Large physical exertion causes an increase in the level of cortisol, which prevents sleep. Usually, a surge in cortisol is observed in the morning, and decreases in the evening.
In addition, intense muscle work contributes to the secretion of adrenaline and norepinephrine, which make a person alert and active. If you want to get enough sleep, try not to strain.
8. Walking before bedtime is a good habit
To be awake in the morning, you need to get enough sleep. Good sleep is facilitated by an evening walk. Light exercise helps relieve stress.
A tired person is easier to fall asleep. Fresh air is good for the whole body, including the brain. Due to the activation of oxygen metabolism, the course of nervous processes is normalized.
Taking a walk, we admire the beautiful scenery, enjoy the rest, because all affairs are already completed. It promotes relaxation, helps to cope with stress.
Those who constantly walk in the evenings note that their sleep has become better. As a nice bonus - the loss of extra pounds, improved posture, and a more relaxed attitude to life, to your problems.
7. Monitor your bedroom temperature.
Studies were conducted that proved that we sleep well in a cool room. The optimum temperature in the bedroom should be 16-19 degrees.
If the house is too hot, you should open the window before bedtime. Coolness promotes the production of the hormone melatonin. He is needed for a good sleep. A surge in the release of this hormone occurs at 11 hours and a little later, at 1 hour. It is advisable to sleep at this time.
6. Keep a couple of lavender twigs in the bedroom
These fragrant purple flowers have a mild sedative effect. The smell of lavender soothes and relaxes. It is used for sleep problems.
To fall asleep faster, take a lavender bath. Or drop the oil of this plant on the edges of the pillow, put a bag of dried flowers next to the head of the pillow. You can sew a special pillow for insomnia, filling it with different herbs, including lavender.
5. The air in the room must be fresh
Unpleasant odors in the room, an increased concentration of carbon dioxide, dust - all this interferes with normal rest. To keep the air clean and fresh, in winter you need to ventilate the room before going to bed.
It is enough to open the window for 15-20 minutes, morning and evening. The cool evening air will help to calm down, and in the morning - to wake up, tune in for a productive day.
4. Do not use gadgets before going to bed
Before going to bed, do not sit in front of a computer or with a smartphone in your hands. Scientists explain that for proper sleep, we need melatonin. And it is produced in the dark, because it is this hormone that tells the body that night has come and it's time to sleep.
The light emanating from gadgets inhibits the production of melatonin, making it harder for a person to sleep. Researchers do not call for the complete exclusion of gadgets from their lives. They advise against using them at bedtime, i.e. 2 hours before you go to bed.
3. Set the “right” music for the alarm
A sharp and strong sound promotes the release of adrenaline into the blood. Because of this, a person can become irritable and aggressive. The loud sound of the alarm increases the pressure, causes a rapid heartbeat.
Better to choose smooth and melodic music, without words. You can choose a melody, the pace of which will gradually increase.
2. Easy gymnastics after sleep
Choose for yourself a set of exercises that you will perform in the morning. Charging will help you wake up faster. She has many other advantages.
Usually, 2-3 hours after waking up, most of us experience drowsiness, cannot immediately begin current affairs. But light charging makes blood move faster through the vessels.
The brain is saturated with oxygen, which improves memory, mindfulness, and enhances thought processes. The person rises mood, the feeling of weakness and irritability disappears.
1. Use an invigorating shower
Specialists were able to prove the benefits of the morning shower. With it, it is easier to wake up, the soul energizes, gives a feeling of vigor and strength. Water treatments are especially useful for creative people.
They enhance blood circulation, which helps increase brain activity. But do not abuse the soap. It can cause allergies.