Easy awakening or how to wake up quickly

With age, we are increasingly thinking about the question: how quickly to wake up, how to make your awakening easy and enjoyable? But because of how we wake up, often depends on our physical condition and mood for the whole day. It is not for nothing that popular phraseology popularly "got up on the wrong foot".

In order to be less likely to hear such a statement in your address, you need to learn how to get out of bed correctly, and for this you need to know that it will help to wake up quickly. Having considered various ways that contribute to a quick and easy awakening, choose for yourself those that, in your opinion, are relevant to you.

How to wake up quickly in the morning?

We offer basic methods of combating drowsiness, approved by doctors and psychologists and have been tested many times by many successful people on their own experience.

1. Look for the golden mean.

Experts advise not to delay the recovery after awakening, because the extra 5-10 minutes spent in bed at the end of sleep, reduce your potential for the whole day, literally knocking out of the rut. Disunity, organization. Very often this is the reason for the delay. A sharp rise is another extreme. Many mistakenly believe that such a method promotes more activity after awakening. In fact, everything turns out the other way around. Many departments of the brain do not have time to quickly get into the work, from here appears slowness, inhibition, drowsiness. Doctors also are not advised to practice such a method, which forces our body to work in emergency conditions, which causes certain serious health disorders.

2. Wake-up call.

He should not be sharp and unpleasant, traumatizing the psyche, but a gentle, quiet "lullabal chime" also does not fit. It's better if it's a cheerful, active, cheerful melody, charging with positive energy for the whole day.

3. Location of the alarm clock.

Do not put an alarm clock near the bed. You probably want to, without getting out of bed, just turn it off and lie still for a while. Sometimes this method leads to the fact that the second awakening is already an emergency, as we realize that we are late. If you set the alarm clock in the distance, in order to turn it off, you have to get out of bed, at least in order to prevent a repeat of the signal. And this is just what will help to wake up quickly.

4. Put your thoughts in order.

Try not to think about the bad before going to sleep, do not think about solving difficult problems, leaving this activity for the morning. Active brain activity before bedtime is often the reason that the human body does not rest during sleep, continuing at the subconscious level to look for possible solutions to the actual situation. Hence restless dreams, nightmares. This is the cause of a heavy awakening. The body did not rest for a night and does not want to return to unpleasant thoughts. Sleep seems to be salvation in this situation. Pleasant thoughts before going to bed allow you to see the world in bright colors after awakening, pushing to active actions.

5. Living water.

Normal water on waking is really the source of life. Put a glass near the bed with water and drink immediately as soon as you opened your eyes. Get out of bed will be much easier, and the stomach will subsequently say thank you to you, because the water will make him wake up, and will not allow you to overeat during breakfast.

6. Training.

Bring the process of getting out of a sleepy state to automatism, trying to repeat the same actions on awakening. Scientists have proved that the habit is developed in 21 days, so it will take only 3 weeks to suffer, but in the future the problem of how quickly to wake up will not bother you. You can train at any time of the day.

7. Charging.

Even if you do not have the time or the desire to do a full morning exercise, then a little pleasant procedures in bed will help you to say goodbye to sleep more quickly. Such procedures include sipping, yawning, massage of the pads on the fingers, where there are a large number of nerve endings, a head massage, a familiar "bicycle", flexing-extension of the hands, etc. And getting out of bed and going to the mirror, do not forget to smile to yourself and the coming day.

8. Bad habits.

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

What can I do to quickly wake up to the hard-core "splyushkas"?

Above, we examined the basic ways to wake up quickly, but even if they do not help you solve the problem of a heavy waking up, pay attention to the following tips:

• Be sure to ventilate the room before going to bed. If possible, leave the ventilator for a night ajar. Fresh air will flow into the room, promoting a sound sleep and full rest. If the body at night fully rests, then the problem of how to wake up quickly does not usually arise.
• Take the habit of taking a shower in the morning. Start with active washing with cool water, then go to the main procedure. A contrast shower is the path to a quick awakening. And yet, do not make the water too hot or cold. A big difference in temperature is also a kind of trauma for a still not fully awakened organism.
• Use the results of research by chronobiologists and onyrology scientists who study the phenomenon of sleep in terms of the psychological and physiological processes taking place in the human body.

Sleep Phases and Rapid Awakening

It is worthwhile to dwell on this topic in more detail in order to understand what the phases of sleep are and how to wake up in the phase of fast sleep.

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

The person during the night rest passes 4 stages of a slow dream: a nap, a light sleep, an intermediate stage and a deep sleep. The concluding stage 5 of the sleep cycle is a quick sleep, which, according to psychological and physiological indicators, is closest to the waking process.

Based on this statement, when asked how quickly to wake up, many give the answer that it is better to do it in the phase of fast sleep.

But the scientific theory also states that in the fast sleep phase our brain is actively engaged in processing and distributing information while the muscular system is in a relaxed state. Sleep interrupted in this phase should have continuation in subsequent phases, and a sharp awakening in the phase of fast sleep can lead to mental abnormalities.

Hence we conclude that awakening should be carried out precisely at the border of the fast and early stages of slow sleep (drowsiness).

For easy and quick waking up, you just need to calculate this point or use a rather expensive smart alarm clock.

For self-calculation it is necessary to know that during the night we pass about 4-5 cycles of sleep, consisting of 5 phases. The duration of slow sleep averages 1-2 hours, and fast - 5-20 minutes.

For calculation, we take the last digits, since with each cycle the intervals between fast and slow sleep increase. It turns out that every 2 hours and 20 minutes a person can wake up without pain and remain alert all day.

Based on the average duration of your sleep, you can calculate the time to go to bed, based on the time needed to rise. For example, if you need to get up at 7 am, then you can go to bed at 12 or 21.40, and wake up equally easily. It remains only to set the alarm clock at the right time.

But for the accuracy of the experiment, go to bed in advance, so that the beginning of the count coincided with the time of falling asleep. This method may not work if you are very tired, heavily falling asleep or waking up in the middle of the night. Then the sleep cycle can go wrong.
This is actually all the tips, how to wake up quickly, if they do not solve your problem with awakening, then you should pay attention to the state of health. The cause of chronic fatigue and heavy awakening can be either an elementary shortage of vitamins or prolonged stress, and more serious disorders in the body. In this case it is better to consult a specialist.