There are four steps to help you easily and wake up feeling refreshed all day.
To decide what time is best to get up, you need to consider your daily routine and responsibilities (work, study, family, hobbies, travel). For example, you will be very hard to get up at five in the morning, if you work late at night or sit up for the books.
When you have decided over time, pay attention to the following four points:
1. The objectives and attitude to life.
2. The evening ritual.
3. The quality of sleep.
4. The awakening and morning ritual.
They will help you get up in the morning without a problem. Consider each item separately.
1. Objectives and relationship to life.
Be prepared that you will first need to sacrifice. In time you will have to give up partying. As long as the body can not be reconstructed, you will be more tired, and your productivity can fall. To deal with this was easier, you need to have clear objectives.
Why is this so important?
Firstly, we motivate purpose. They help to get out of bed, take a nap when you want more.
Second, the purpose of determining our actions. Each goal should be a certain system actions, doing that we will achieve the desired result.
The goal: to lose weight by 5 kg to 1 April 2017.
Action System: consume less than 2000 calories a day (do not eat sweets and fast foods) and exercise: cardio two times a week (jogging or swimming), weightlifting twice a week and yoga for stretching.
Decide for yourself three main objectives for the next year and shall describe the action for each system.
2. Evening ritual
To wake up in the morning easy and comfortable, you need to prepare in advance for the evening. Here are some tips.
Do not use electronic devices before bedtime
The light from the screens of smartphones, tablets and computers badly affects the quality of sleep and sleep speed. Therefore, for 1-2 hours before to go to bed, turn off all devices.
Be prepared for tomorrow
Identify plans for the next day, even in the evening to the morning not to spend the time and effort. Decide what to do, what to wear, what to cook.
Rate the last day
Time flies, and if you do not stop and think about the most important, there is much to pass up. So the evening appreciate what you have done for the day, for which grateful that you are pleased.
Now all this busy schedule of taking the time to read is very difficult. But if a couple of hours before bedtime to turn off all electronic devices, you sure there is at least 30 minutes on a good book.
3. Quality of sleep
Normally we do not think that affects the quality of our sleep, and how you can improve it. But you should always keep in mind the following factors.
Beverages. Do not drink coffee and alcohol for at least six hours before bedtime, otherwise you hardly sleep enough good. It is better to drink green tea or water.
Food. Do not load up before going to bed. This loads the digestive system and also affects the quality of sleep. Grab a snack with something light, such as nuts or a glass of milk.
Sports. Do not engage in sports at least three hours before bedtime, otherwise you will be hard to sleep. It is better to move the workout in the morning.
Suitable conditions. Buy a high-quality mattress and pillows. It is advisable to sleep in darkness and silence, and to keep the temperature not too high.
Mode. Go to bed at the same time. Of course, at first it will be given with difficulty. As long as the body will work in the old rhythm, it is better to go to bed when you are tired. After a few days you will enter the new mode.
Time to sleep. Determine for yourself the perfect time to fall asleep and wake up. During the night gives way to several sleep cycles consisting of alternating fast and slow phase of sleep. The complete cycle lasts about 90 minutes (1.5 hours). To be awake, need to wake up when the cycle is completed, - a half hour, three, four and a half, six, and so on. Of course, you do not get immediately to determine the appropriate time for themselves sleep up to a minute, but you are sure to find the best option.
4. The awakening and morning ritual
There are two approaches that can help you get up earlier. Choose the one that suits you best.
immersion method. You get up at once at the scheduled time and try to support the new regime. This approach is more complicated, because of a sudden change, you will be more tired. In this case, you can take a nap for 20-30 minutes during the day.
The method of gradual habituation. This approach is more efficient, because you change the time of awakening gradually. It is best to move it to the 10-15 minutes for 1-3 days until you get used to, and then push again. For example, if you usually get up at eight, do not try to start getting up at six in the morning. First, set the alarm for 7:45. Some days wake up at this time, and then move the alarm clock for 7:30. Yes, this approach takes more time, but the body will be easier to adapt.
When you have decided on the most convenient way for you to approach and try to adhere to the following guidelines:
Do not place alarm melody that makes you irritated. Find a song with a slow introduction that makes you positive emotions (of course, after some time, and this song may start to annoy you). The first few weeks did not leave the alarm clock next to the bed. Then you have to get up and turn it off.
Report to someone. Surely someone of your friends gets up early, try to ask them to support you. You agree that you will call or write to them in 10-15 minutes after waking up.
Turn obligation into play. Hang on a prominent mark the calendar and cross days in which you were able to get up early. After a few days in front of your eyes is a chain of these crosses, which over time will only increase, and you will not want to interrupt her. This trick will help keep motivation.
Take something immediately after waking up. This will bring you out of the dream state. Load even such simple actions as drinking a glass of water to wash, fill the bed. Open a window and ventilate the room. In no case do not read the news, do not go to social networks and check e-mail. Did you have time to do later, and morning dedicate yourself only.
In the morning, do something nice. Cook your favorite coffee, sit quietly with a book or enjoy breakfast.
What else needs to be done in the morning
Of course, this individually, but here are some suggestions:
Think about your goals and evaluate progress.
Engaged in creativity.
Spend time with loved ones.
Sometimes you can not wake up early, but do not be discouraged because of this. Rejoice that sleep longer, and then be engaged in the usual chores. And tomorrow, to make greater efforts.
Frequently Asked Questions
But what about the weekend?
It all depends on you. But when you're just trying to instill the habit of getting up early, it is best not to stand out from the new regime, and at the weekend. When you are confident in their abilities, and can be pampered, sleep late.
How many days in a row, you can wake up later?
When you start to accustom themselves to the new routine, do not miss more than 1-2 days, otherwise it will be very difficult to go back to the early rise. If you get up early for more than a month, to miss 2-3 days will not be so scared.
What about traveling?
Do not be too hard on yourself. Try to stick to the regime. If you can not, just do their business as planned.
And what friends will call me to the party?
Perfectly. Have fun and do not try to wake up at the same time as usual. Night's sleep, and tomorrow back to zaved?nnomu routine.
To train yourself to wake up early, it takes time. Start small, and you must succeed.