Easy awakening or how to wake up quickly

As we age, we increasingly think about the question: how to wake up quickly, how to make your awakening easy and pleasant? But our physical condition and mood for the whole day often depend on how we wake up. It is not without reason that the well-known phraseological expression “got up on the wrong side of the bed” is popular among the people.

In order to hear such a statement addressed to you as rarely as possible, you need to learn how to get out of bed correctly, and for this you need to know what will help you wake up quickly. Having considered various methods that contribute to quick and easy awakening, choose for yourself those that, in your opinion, are relevant for you.

How to wake up quickly in the morning?

We offer the main methods of combating drowsiness, approved by doctors and psychologists and repeatedly tested by many successful people through their own experience.

1. Look for the golden mean.

Experts advise not to delay getting up after waking up, because an extra 5-10 minutes spent in bed after sleep reduces your potential for the whole day, literally throws you off track. Concentration and organization disappear. Very often, this is the reason for being late. Getting up abruptly is another extreme. Many people mistakenly believe that this method promotes greater activity after waking up. In fact, everything turns out the opposite. Many parts of the brain do not have time to quickly get to work, hence slowness, inhibition, drowsiness. Doctors also do not advise practicing this method, which forces our body to work in emergency conditions, which causes certain serious health problems.

2. Alarm clock ringing.

It should not be harsh and unpleasant, traumatic to the psyche, but a gentle, quiet "lullaby ringing" is also not suitable. It is better if it is a cheerful, active, cheerful melody that charges with positive energy for the whole day.

3. Alarm clock location.

Don't put the alarm clock near your bed. You'll probably want to turn it off without getting out of bed and lie around for a while longer. Sometimes this method leads to the second awakening being an emergency, since we realize that we're late. If you put the alarm clock far away, in order to turn it off, you'll have to get out of bed at least to prevent the signal from repeating. And this is exactly what will help you wake up quickly.

4. Get your thoughts in order.

Try not to think about bad things before going to bed, do not ponder over solutions to complex problems, leaving this activity for the morning. Active brain activity before going to bed is often the reason why the human body does not rest during sleep, continuing to look for possible options for resolving a real situation at a subconscious level. Hence restless dreams, nightmares. This is the reason for a difficult awakening. The body has not rested during the night and does not want to return to unpleasant thoughts. Sleep seems to be salvation in this situation. Pleasant thoughts before going to bed, on the contrary, allow you to see the world in bright colors after waking up, push you to take active actions.

5. Living water.

Plain water upon awakening is truly a source of life. Put a glass of water next to your bed and drink it as soon as you open your eyes. It will be much easier to get out of bed, and your stomach will thank you later, because the water will wake it up and will not allow you to overeat during breakfast.

6. Training.

Bring the process of waking up from sleep to automatism, trying to repeat the same actions upon awakening. Scientists have proven that a habit is formed in 21 days, so you will have to suffer for only 3 weeks, but in the future the problem of how to quickly wake up will not bother you. You can train at any time of the day.

7. Charger.

Even if you don't have the time or desire to do full morning exercises, small pleasant procedures in bed will help you say goodbye to drowsiness faster. Such procedures include stretching, yawning, massaging the pads of your fingers, where there are a large number of nerve endings, head massage, the familiar "bicycle", bending and unbending your arms, etc. And when you get out of bed and go to the mirror, don't forget to smile at yourself and the coming day.

8. Bad habits.

Try not to overeat and not to drink alcohol or coffee at night. This will not only improve the quality of sleep, but also speed up awakening. Generally speaking, you should avoid eating at least 2 hours before going to bed. If you have stomach problems and feel the need to eat, despite the late hour, limit yourself to a small amount of light food.

What can inveterate sleepers do to wake up quickly?

Above we have considered the main ways to wake up quickly, but if even they do not help you solve the problem of difficult awakening, pay attention to the following tips:

• Be sure to ventilate the room before going to bed. If possible, leave the window slightly open at night. Fresh air will enter the room, promoting sound sleep and proper rest. If the human body rests properly at night, then the problem of how to wake up quickly usually does not arise.
• Make it a habit to take a shower in the morning. Start with active washing with cool water, then move on to the main procedure. A contrast shower is the way to a quick awakening. And yet, you should not make the water too hot or cold. A large difference in temperature is also a kind of trauma for an organism that has not yet fully awakened.
• Use the results of research by chronobiologists and oneirologists who study the phenomenon of sleep from the point of view of psychological and physiological processes occurring in the human body.

Sleep phases and rapid awakening

It is worth dwelling on this topic in more detail to understand what sleep phases are and how to wake up during the REM phase.

Currently, most scientists agree that sleep has 2 phases: slow sleep and fast sleep, called paradoxical. It was this phase of sleep that was discovered by the American neurophysiologist and somnologist Nathaniel Clayton in 1952.

During a night's rest, a person goes through 4 stages of slow sleep: drowsiness, light sleep, intermediate stage and deep sleep. The final 5th stage of the sleep cycle is rapid eye movement sleep, which is closest to the process of wakefulness in psychological and physiological terms.

Based on this statement, when asked how to wake up quickly, many answer that it is better to do this during the REM sleep phase.

But scientific theory also states that during REM sleep, our brain is actively processing and distributing information while the muscular system is in a relaxed state. Sleep interrupted during this phase should continue in subsequent phases, and abrupt awakening during REM sleep can lead to mental disorders.

From this we conclude that awakening should occur precisely on the border between rapid and initial stages of slow sleep (drowsiness).

To wake up easily and quickly, you just need to calculate this moment or use a rather expensive smart alarm clock.

To calculate it yourself, you need to know that during the night we go through about 4-5 sleep cycles, consisting of 5 phases. The duration of slow sleep is on average 1-2 hours, and REM sleep is 5-20 minutes.

For the calculation we take the last figures, since with each cycle the intervals between REM and NREM sleep increase. It turns out that every 2 hours and 20 minutes a person can wake up painlessly and remain alert all day.

Based on the average duration of your sleep, you can calculate the time of going to bed based on the time you need to get up. For example, if you need to get up at 7 am, then you can go to bed at 12 am or 9:40 pm, and you will wake up equally easily. All that remains is to set the alarm for the right time.

But for the experiment to be accurate, you need to go to bed early so that the start of the countdown coincides with the time you fall asleep. This method may not work if you are very tired, have difficulty falling asleep, or wake up in the middle of the night. Then the sleep cycle may be disrupted.
These are actually all the tips on how to wake up quickly, but if they do not solve your problem with waking up, then you should pay attention to your health. Chronic fatigue and difficult awakening can be caused by both a basic lack of vitamins or prolonged stress, as well as more serious disorders in the body. In this case, it is better to consult a specialist.