How to learn to get up early in the morning or the No. 1 habit of successful people

Hello friends! Yulia Kel is with you and today I will tell you about a useful habit that will be useful to everyone. You'll learn how to wake up early in 7 simple steps. And feel refreshed in the morning. Find out the key to sound sleep, the pros and cons of waking up early. And rules that will help you build a comfortable sleep and wakefulness routine for you.

By following everything you need, in just a month it will be easier for you to wake up in the morning, and your energy will remain charged throughout the day.

FULL LIST OF HEALTHY HABITS

Pros and cons of waking up early

I am always in favor of starting my day as early as possible and having time to do more things. But, unfortunately, I am initially not one of those people who wake up at dawn of my own free will. I have always envied my friend who is capable of this. But now my regime has changed, I have something to compare with, and upon reflection, I have come up with several pros and cons of this matter.

pros

• Better performance. This plus is perhaps the most significant. You can easily complete the work in the morning that you could have stretched out throughout the day. I now like to get up early, do all the necessary things before lunch and devote the rest of the time to less important things. For me, this is much easier than waking up at nine, rocking, and no longer wanting to take on anything.
• Memory works better. Yes, friends, have you noticed that the brain remembers information better in the morning? I remember when at school I was asked to learn poetry or some paragraphs from history, evening cramming rarely ended in success. But all you had to do was get up early, sit down with your textbook and you’re done! The material bounced off the teeth. By the way, you can read how to improve your memory in this article.
• You will stop being late and can get ready calmly. Are you familiar with the situation when you hastily put on the first thing that was at hand, quickly run out of the house, inevitably forget something and end up being late for your transport, and therefore for work or school? How awkward it is to later justify yourself to your boss. But all this can be avoided, you just have to wake up a little earlier. It’s my habit to get up immediately when the alarm clock rings, the time for which I calculate with reserve, since I take into account various unforeseen situations. I always have time to get ready, have breakfast and calmly go out wherever I need to go. By the way, there is always about 15 minutes left when I arrive at the right place.
• Feeling energized and energized for the whole day. Once you establish a new daily routine, going to bed at ten in the evening and getting up early will not be a problem, but a joy!

Minuses

• Feeling depressed. You will get up in the morning exhausted, but only if you do not follow the correct regime.
• This is not an easy task, and it will be difficult to retrain yourself. It won’t be easy for night owls who are used to going to bed late and getting up at the last minute, and then flying at breakneck speed. The body will resist, but everything becomes a habit. Before the birth of my child, I was a real “night owl”, I liked to go to bed late and get up as late as possible, and on weekends I slept until 11 am. But now it seems terrible to me! How can you waste so much time? The restructuring of the body lasted for months, but in the end I managed to change my regime a little.
• Difficulties in the family. Yes, this minus is also very significant. I understand how difficult it is for people in couples who have different daily routines. For example, a wife gets up at dawn and goes to bed very early, and the husband, who only comes home from work at ten in the evening, falls asleep at midnight and sleeps until the last moment in the morning. When can such a couple find time to be together?

FAQ

What about the weekend?

It all depends on personal preference. In the beginning, when you are just getting used to it, I suggest sticking to the regimen every day. Later, when you get used to it, you can sleep one to two hours longer on the weekends.

How many times can I miss waking up early?

When trying to develop this habit, be careful about easing yourself: with two or three breaks a week, it will be difficult to return to waking up early. But when you can get up at the appointed time for 30 days in a row, you will begin to feel all the benefits of this approach. And if you miss two or three days, then you can easily return to the routine, because you have already gained control over yourself and know how important it is.

What about travel or a change of environment?

This is always difficult. Don't be merciless to yourself. Try to stick to your habits, if it doesn’t work out, just try to do what you want well.

Here are tips to follow your travel habits.

A sudden party has arrived...

Just have fun. Don’t force yourself to wake up at the appointed time, sleep as much as you need, and then return to your usual routine.

What time is best to wake up

To understand what time is best to get up in the morning, listen to the experts.

If you are a morning person

This type of person has a very close relationship with the sunrise and sunset.

The easiest time for larks to wake up is at six in the morning; in winter, the time can shift by an hour. Such people also go to bed early, of course, not literally at sunset.

Larks perform best before lunch or from four to six in the evening. Between one and three o'clock they are advised to take a short nap to replenish their strength.

It is recommended to go to bed at nine or ten in the evening. The later, the more broken they will feel.

If you are an owl

For this type of people, getting up early is a real painful torture.

The best time to get up is nine in the morning. These people only fully awaken and can get down to business around 11 am. It is owls who often buy coffee to cheer themselves up before work.

The optimal time to carry out important errands is in the evening, or at least around two o’clock in the afternoon.

Owls can easily stay up until 11 pm. But at midnight their performance decreases and it is better to go to bed before this time.

Diagnosis of difficulty waking up

• Polysomnography . During this procedure, health care workers examine your sleep using special instruments. The devices take a series of data during the patient’s night’s rest and display them on the monitor. This study allows you to study the structure of sleep, determine its quality, and establish the number of phases.
• CT scan of the brain.
• Electroencephalography. Used to determine the condition and functioning of the brain. The procedure helps to detect disorders that cause drowsiness and increased fatigue.
• Spinal cord puncture. It is carried out to detect inflammatory processes.
• Multiple sleep latency test. They do it during the day. This test determines how quickly you fall asleep.
• Clinical blood test. It is prescribed to detect inflammatory processes in the body.
• MRI of the brain. This diagnostic method is important in detecting brain diseases.
• General blood and urine analysis.

Somnologists can refer the patient for consultation to other highly specialized specialists: nephrologist, cardiologist, endocrinologist, neurologist, psychologist.

Creating a comfortable sleep routine

To create the correct and suitable sleep and wakefulness for you, use the techniques that I recommend to you.

1. Give yourself the necessary amount of time to rest. On average, your body should rest for eight hours. If this doesn’t work out for you, then think about what you do before bed. Maybe we should finally put down the phone and get a good night's sleep?
2. Don't try to change your routine right away. Move it gradually, every 2 - 3 days for 15 minutes. This way the changes will occur less noticeably.
3. Follow the established schedule. Go to bed and get up at the same time. Even on weekends, don't sleep longer than usual.
4. Don't sleep during the day. Daytime naps can throw off your entire schedule, so don’t overuse them. If your body needs a rest, you can take a short nap at lunchtime.
5. Healing herbs can help you improve your sleep quality. Chamomile or lemon balm works great for this.
6. Set your body up for sleep. Before going to bed, exclude all activities that excite the body: watching TV, social networks, and so on.
7. Relax your body. Listen to soothing music that will help you fall asleep at the right time.
8. The bedroom should be dark and not stuffy. Buy thick curtains that will create a night-time atmosphere in the room, and ventilate the bedroom before going to bed.
9. Create a day. If you get up when it is still dark outside, then artificial light sources will be your solution. Just turn on more lights and it will be easier to wake up.
10. Don't eat at night. Don't energize yourself before bed. Set a dinner time for yourself so you can go to bed on an empty stomach, and after waking up, have a hearty breakfast, this will help you wake up faster.

Well, friends, have you already found your mistakes that are preventing you from getting a good night's sleep and getting up on time? Then fix them quickly!

Evening routine

Many people think that getting up early starts in the morning, but this is far from the truth. First of all, you need to set yourself up for success in the evening. And this can be done in different ways.

Stop using gadgets before bed

Excess light with a noticeable proportion of the blue spectrum (displays of smartphones, tablets and computers) before bedtime negatively affects the quality of sleep. Therefore, one to two hours before bed, turn off all gadgets and focus on yourself.

Prepare for the next day

Instead of deciding everything in the morning and wasting precious willpower and decision-making ability, think about everything in the evening. Decide:

• What are the three priorities for tomorrow?
• What to wear tomorrow?
• What to eat tomorrow?

Think about your day and imagine your perfect morning.

Time flies quickly, and if you don't start paying attention to the important things, you'll miss out on a lot. So always ask yourself, what happened today? What have you achieved? What are you grateful for? What made you happy? And imagine the perfect morning. This alone will influence the desire to wake up and not turn off the alarm clock.

Read

With our busy lives, it is difficult to find time to read, but if you give up gadgets, it is easy to allocate half an hour a day to read books. For the soul or professional growth.

How to learn to get up early in the morning without problems

Surely it has happened to you that in the morning, when your alarm clock rings, you turn it off half asleep and say to yourself: “Just five more minutes.” And the minutes can drag on, and eventually you jump up with the realization that you are already late. Or another situation in which you sluggishly get out of bed and, half asleep, get ready for work, and even when you get there, you cannot wake up.

I will help you step by step figure out how to quickly awaken yourself.

1. Wake up immediately at the first alarm. No need to transfer him or stay in bed yet. Get up right away, it will be easier.
2. Turn on more lights in the room. This is especially relevant advice in winter. When I get up on a winter morning, it’s like night outside, the lights come on throughout the entire apartment. This method really works, awakening happens faster.
3. Drink one glass of water on an empty stomach. This will invigorate your body and replenish lost fluid.
4. Do light gymnastic exercises.
5. Wash your face with cool water or take a morning contrast shower. This is an amazing way to cheer yourself up.
6. Have a hearty, nutritious breakfast to energize your body.
7. Turn on the music. I loved to turn on my favorite energetic music as soon as I got out of bed and get ready to listen to it. Try this and you will see that the morning will not be such a terrible part of your day.

Prepare your bedroom for bed

The sleep hormone melatonin begins to be produced only if certain rules are followed. The decor in the bedroom and even the nuances of the layout play an important role.

The height of the pillow should match the height of your shoulders. This will eliminate compression of the blood vessels and help maintain the head and neck in the correct position. In addition, experts recommend sleeping in a room that is completely dark. Before going to bed, close the curtains tightly, turn off all luminous devices, or use a blindfold made of thick material.

How to get a good night's sleep and wake up early in the morning easily

So, you are ready to change your life and create a sleep-wake schedule that is comfortable for yourself and your body. But not sure if you can get a full night's sleep?

I'll give you some tips:

• Keep a strict schedule, go to bed and get up at the same time.
• Don't eat before bed. For better sleep, go to sleep on an empty stomach, as we said above.
• Half an hour before bed, put away your phones and tablets.
• Eliminate all sources of noise and light. Fall asleep with the TV turned off in silence.
• After waking up, you should not get enough sleep. This has been verified. If you wake up before your alarm and see that you have another 30 minutes, don't fall back asleep. Otherwise, it will be much more difficult to get up later.
• Relax before going to bed and think positive thoughts in your head. For example, I like to dream about something good and immediately fall asleep.
• As we already said, prepare your bedroom well for bed. Ventilate the room, keep it cool, and create darkness.
• Sleep only in comfortable pajamas that allow your body to breathe.
• Pay attention to the pillow, it is the one that often disturbs our sleep.

How do circadian rhythms or biological clocks work?

When we sleep, the body repairs itself and gets rid of toxins, which helps us function normally when we wake up. According to scientific research, after 17-19 hours without sleep, mental abilities decrease so much that the brain begins to work in much the same way as if we had been drinking a little.

The optimal number of hours of sleep for each person is different due to different biorhythms. Our internal clock is the suprachiasmatic nuclei located in the brain. They receive information about whether it is light or dark, morning or evening. And, depending on the time of day, they increase the activity of other areas of the brain or inhibit it. Another organ that controls biorhythms is the pineal gland, or pineal gland. This is an endocrine gland that produces the hormone melatonin, which is responsible for balancing our internal clock.

Photo: istockphoto.com

The length of the daily cycle is different for everyone. There are those who are ready to rush into battle early in the morning (“larks”), while others prefer to get involved in the work. Most often this is determined at the genetic level, but there are cases when biorhythms adapt to one of the family members or change under the influence of hormones. This is why teenagers during puberty are often night owls.

You must decide when to wake up and fall asleep, focusing on your internal rhythms. But the number of hours needed for healthy sleep depends on the age and characteristics of the body. According to research by the American organization National Sleep Foundation, for people aged 18 to 64 years, 7-9 hours is usually enough.

What are the dangers of lack of sleep? Somnologist answers

How else to improve your life

You can read many books and articles about motivation, but it’s better to take an online course or training once. Learning from a person who has walked this path will help you believe in yourself and achieve what exactly you want in this life. Under no circumstances should you listen to amateurs who shout at every corner: “Pay me and you’ll get rich!”

For me, such a person is Pavel Volya.

His online course “Improver Express” will teach 3 main things: initiative, action and efficiency.

The training consists of 23 chips. It was they who helped Volya turn from a simple beggar Penza guy into the highest paid presenter of the TNT channel and my favorite stand-up comedian. According to Forbes magazine, Pavel earns $2.5 million annually.

The course is suitable for both men and women from 16 years of age.

How the training will take place:

1. You receive theory and practical assignment.
2. Do it.
3. If you did it right, move on to the next one.

If you don’t mess around and do all your homework responsibly, then pleasant changes await you: at work, in your personal life, with relatives and friends. This will lead to more money, connections and success.

Cost – 15,000 rubles. with access forever, but there is also the opportunity to take the course for 3,000 rubles.

If within 2 weeks you decide that the course is not suitable for you, your money will be returned.

After registering for training, a girl from Pavel’s team will contact you and answer all your questions regarding the training. You will discuss payment terms with her.

Also in this article you will find reviews of all courses of the “Willpower” project from Pavel and Laysan Utyasheva.

Symptoms for which you should consult a somnologist

If you find it difficult to wake up in the morning, and then throughout the day you are bothered by additional symptoms of sleep disorders, seek help from the somnologists of the South Clinic. You should make an appointment if you have the following signs of a poor night's rest:

• loss of appetite;
• difficult awakening;
• feeling of irritability;
• excessive worry;
• lack of energy and vigor throughout the day;
• memory loss;
• constant lethargy;
• a significant increase in the duration of rest at night;
• headache;
• strong desire to sleep during the day;
• deterioration in concentration.

A characteristic feature of patients with difficulty waking up, which usually indicates such a rare disease as hypersomnia, is considered to be the manifestation of “sleep intoxication” during the day. This condition consists of significant disorientation of a person after waking up. Another feature is the lack of a refreshing effect after daytime sleep, which helps patients with narcolepsy.

With hypersomnia, signs of vegetative-vascular dystonia may appear (headaches, cold temperatures, numbness of the limbs, fainting). There are also problems with regulating body temperature and digestion.

You don't have to overeat at night

Fatty and heavy foods are slowly digested and difficult to pass through the esophagus. It crawls down like a multi-ton locomotive, belching clouds of smoke along the way. This smoke will then release a whisper under your blanket, which will do your body a favor, but definitely not your sleep. Therefore, I adopted a simple rule: the latest meal is 2 hours before bedtime.

Patient file

It is impossible to understand how effective all of the above tips are without knowing the history of the test subject. Therefore, I will briefly go through my habits to make it clearer how the changes affected the body.

I went to bed as best I could: at one or two, especially after a stormy strike in Destiny, so there was no question of any regularity or avoidance of electronic devices. I had never even heard of any flavos, so I didn’t eat oranges in the morning.

The only exception from the entire list was probably alcohol, to which I began to be allergic a long time ago. That is, the changes were not critical, but very significant, and I felt them already on the second day of the experiment. It lasted five nights, covering a standard work week. During this time, you can understand how the body adapts and whether it will get used to the new schedule.

Turn on a podcast instead of an alarm clock

It happens that you are tired of the alarm ringtone, and the song of your favorite artist only makes things worse in the morning. How to make life easier for a person who is assigned to get up early? Firstly, instead of a call, you can set vibration, which will gradually and gently wake you up. If such techniques do not satisfy a true sleepyhead, then you should try turning on an interesting podcast in the morning. As a rule, audio programs are divided into genres and categories, so choose a topic that interests you. Listening to a review of a Japanese arthouse or the opinion of psychologists about problems in relationships, the sleeper will slowly move away from sleep, meeting the day with new strength and information.

Listen to the podcast

Previously, Medialeaks told how to wake up refreshed if you have little time to rest. The blogger shared a life hack that requires mathematical knowledge and an alarm clock.

In another Medialeaks material you can read about ten non-trivial signs of a partner’s infidelity. Cheating in a relationship can be signaled by the odometer in the spouse’s car, an empty phone book, and bad relationships with the chosen one’s friends.

Treatment for difficulty waking up

Experts have not fully identified the main mechanism of difficulty awakening, which is observed in the morning. Doctors consider this condition to be a manifestation of an underlying disease. Therefore, treatment is selected to eliminate the underlying disease and its manifestations. Professionals may use sedatives to improve nighttime rest. To prevent the patient from being bothered by drowsiness throughout the day, one of the following medications is prescribed:

• Modafinil.
• Pemoline.
• Propranolol.

For sleep disorders such as narcolepsy and hypersomnia, doctors can prescribe medications from the following groups:

• Psychostimulants. They are prescribed individually to eliminate excessive drowsiness. Such substances are dextroamphitamine and methylphenidate.
• Analeptics, inhibitors. The first type of substance is represented by modafinil, armodafinil. Atomoxetine increases wakefulness time. Ritanserin can improve daytime alertness and sleep quality.
• Sodium hydroxybutyrate. The drug is responsible for deep sleep.
• Medications that affect histamine. The effectiveness of H3 antagonists is still being studied.
• Drugs that affect GABA. The medications flumazenil and clarithromycin are still under study.

Use apps to wake up at the right time

Difficulties in getting up in the morning may be related to the stage of sleep in which the awakening occurred. There are five (sometimes four) stages of sleep, which can be repeated several times a night.

• The first stage is falling asleep, in which a person moves from wakefulness to sleep. The phase can last from 10 to 15 minutes.
• The second stage is shallow sleep, or immersion. A state of drowsiness when a person remains sensitive to sounds. The duration of the phase is about 20 minutes.
• The third stage is moderately deep, or slow wave sleep, which lasts about 40 minutes. Most often, during this phase, a person may have a nightmare.
• The fourth stage is deep sleep. In this phase, the body recovers. Duration is also 40 minutes.
• Stage 5, or REM sleep. The brain is active and the person dreams. Duration - from 10 to 15 minutes.

It is easiest for a person to wake up precisely at the stage of REM sleep, or shallow sleep. Therefore, to organize the ideal wake-up call, you can try smart watches, fitness bracelets or special applications (for example, Sleep Cycle), which, after certain settings, will calculate the optimal wake-up time for its owner. Some of these gadgets wake people up silently, gently vibrating on the hand. It is believed that in this way a person experiences less stress when climbing.

Sleep Cycle app

No video games before bed

For the same reason, some scientists recommend not sitting in front of a TV or tablet in the evening, since bright screen light impairs the production of melatonin at night, making sleep restless and waking up difficult.

So I gave up any electronic devices and created a soft buffer zone that would signal the body to rest soon. An hour before bed, I removed all electronics from myself, took a warm shower and spent this time reading a paper book.

Progress of the experiment First night

I went to bed, as planned, at 23:00. Before that, I took a shower, drank hot milk and read “The Adventures of Tom Sawyer” - it’s probably impossible to imagine a more sweet evening, and I fell asleep very quickly, if not quickly, literally falling into sleep, which has not happened for a very long time. And then, in the pitch darkness of a winter morning, the alarm clock rang. Overcoming the first drowsiness, I immediately turned on the light so as not to succumb to the sweet temptation of dreams. After three minutes spent staring at the lamp, I suddenly realized that I no longer wanted to sleep.

At least the first point worked.

Charging is more difficult. After 15 minutes of active exercise, the still half-asleep body began to moan and complain, not understanding why it was being tormented. The vaunted flavonoids were also not enough for the whole day. Somewhere in the middle, their supply (if there was one at all) dried up.

By the end of the day I had come to several conclusions. First of all, an evening a la Miss Marple spent away from the phone, laptop and other electronic crap helped me fall asleep. Secondly, despite the almost miraculous capabilities of light, it is still difficult to wake up, so I decided to slightly change the conditions.

Bright light

According to a study published in the journal Science in 1980, light affects the production of melatonin in mammals, including humans. Melatonin is a hormone that regulates circadian rhythms. The activity of other hormones responsible for the immune system, nervous system and freshness of the skin depends on it.

Melatonin is like a vampire: it comes out only at night, but does not suck blood, but normalizes sleep, allowing the body to rest, process information and prepare for a new day. The problem is that while it's dark, melatonin doesn't want to go away, causing our eyelids to close as soon as we turn off the alarm. The solution is simple: turn on the light and tell melatonin that it’s time for him to go back to his wooden coffin.

It is important to do this right away before you fall back into sleep.