What time do you go to sleep, to wake up cheerfully and get enough sleep? How to learn to go to bed on time?

Many people face such a problem as lack of sleep. Getting up every morning to work is hell. If you are interested in the question of how to learn to go to bed earlier, then this article is for you. For the greater part of humanity it's too early to go to bed - this is a real problem. Residents of the planet are chasing after big money, sacrificing their sleep and health. In addition, the full recharge the body receives only during sleep. No yoga, massage or relaxation sessions will help restore all energy.

If a person goes to bed every night, but can not sleep for a long time - he is worried about the question: "How to learn to go to bed early?" But before answering this question, it is necessary to explain some details. There are several types of people. The first can sleep for 4 hours, and the second - only for 8. First, determine to which type you belong. Of course, you need to remember that a person is programmed to sleep for about 8 hours. Still people are divided into owls and larks. The first will be hard to go to bed early and it's just as hard to wake up early. Larks, on the contrary, can go to bed early and wake up early without any problems. In some countries, this feature is taken into account and it is allowed to come to work not in the morning, but when a person sleeps. The main thing is that the work should be done on time.

There is such a theory that all sleep is divided into stages. Each stage lasts 1.5 hours. That is why the dream should be a multiple of 1.5 hours. That is 3 hours, 4.5 or 6, etc. If you wake up after 6 hours, by the end of a certain cycle, then the awakening will be normal and even vigorous. But if you wake up in 7 hours, when the next stage of sleep is in full swing - it will be very difficult. Eyes will open, the body will still sleep.

How to go to bed early?

Another answer to the question of how much to go to bed, to wake up cheerful, is self-analysis and the development of a habit. To determine how much your body needs to sleep, you need to go to bed and wake up on your own. Write down on the sheet how long you slept through. The next night, repeat your measurements. Continue for a few days and calculate the average duration of your sleep. Knowing this, you will be able to go to bed on time and wake up with ease. To sleep came quickly and easily, do not eat up in front of him. At night you can drink a glass of milk or eat a fruit. Also, before going to bed, it's best not to watch TV or use a computer. It is best if you take a bath for the night and drink tea from the herbs. Before going to bed, you can read a book, but not very long.

Plan your next day!

If you can not go to bed early, and therefore you are interested in how to go to bed on time, there is another tip. It is necessary to plan your daily routine from the evening. Plan as many things as you can. But remember: do not put off till tomorrow what you can do today. The most important things are left for the morning, they will be stimulants of awakening. If there are things that you do not like, postpone them at the end. In the morning, do only what will be pleasant for you.

How to accustom to the regime?

There is one more category of people. It includes those who go to bed early, but can not fall asleep for a long time and, therefore, are hard to wake up. They are concerned about the question: "How to go to bed early?" The answer is very simple. It is necessary to accustom yourself to the regime. Every day, you need to go to bed 15-20 minutes earlier and just wake up. Gradually you will accustom your body to fall asleep and wake up at the right time for you. Another important advice: the regime must be kept constantly, even on weekends. Perhaps it will seem ridiculous to you, because the weekend is the only opportunity when you can get enough sleep. Know if you have a mode, you will always feel cheerful and easy to get up in the morning even without an alarm.

To easily get out of bed, you need to fall asleep with positive emotions and plans for tomorrow. If you think about how you do not want to go to work before going to bed, or about the fact that you will not get enough sleep in any case - the body will take this into consideration, and therefore the awakening will indeed be difficult. And if you plan a lot from the evening, prepare yourself something delicious for breakfast, then it will not be too difficult to wake up.

What should be the alarm clock?

Put on the alarm clock is not very loud music. It is better if it gradually builds up. Loud music can negatively affect the nervous system, and you will wake up in a bad mood. If all these tips do not help you, put a few alarms in a row. You can still clean the alarm clock away from the bed. In order to turn it off, you need to get up, and you'll just wake up. Only after turning off the alarm do not go back to bed, otherwise you can fall asleep and oversleep important matters.

Some people specially set the alarm for 5-10 minutes before the desired time, then to soak up in bed. Psychologists say that you do not need to do this. It is better to fully sleep these 10 minutes, and then wake up. Get up right after the alarm, otherwise you can fall asleep again. After sleep, you must immediately open the curtains. Daylight will reduce the production of the sleep hormone melatonin, and you will feel cheerful. If awakening occurs very early, when it's still dark outside, you need to turn on the light in the room. In addition, buy in the kitchen bright curtains, colored glasses. Put the red apples in the vase. Bright colors will act on you just like daylight. You can also buy a lamp for light therapy. They are sold in medical equipment stores. If you sit under such a lamp for at least 20 minutes, the body will lower the production of the sleep hormone. Such devices are used even for the treatment of depression.

Water is the source of life!

It's better to start a new day with water. Immediately after awakening, drink a glass of water, it tones up the body and charges vivacity for the whole day. During breakfast, it is better to drink juice or green tea. If you are coffee lovers, then you need to drink it at the end of breakfast. Otherwise, it can provoke an increase in blood pressure.

In general, it is advisable to sleep with a slightly opened window, but this is not always possible. The scientists calculated: if you just air a room before going to bed, then close the window and go to bed, after 2 hours the air in the room becomes stale. Therefore, open the window immediately after lifting and take a few deep breaths. Oxygen will help wake up the brain.

Sex is the best start to the day!

Sexologists say that the best start to the day is sex. Since morning the organism is as relaxed as possible, and the pleasure will be unforgettable. In addition, after sex, there is a hormone of joy that you will have enough for the whole day.

With what food do you need to start the day?

In order to easily wake up, do not drink alcohol and coffee for the night. They are classified as stimulants that affect sleep.

For breakfast you need to consume carbohydrates, they will help the brain to wake up and start working. In addition, you need to consume vitamins B, magnesium. Walnuts and sea buckthorns have a positive effect on the nervous system and stimulate the production of serotonin, a hormone of vivacity.

Many are accustomed to waking up from energy drinks. Remember - this has a negative effect on health. Energetics disturb sleep, call for spasm of blood vessels, reduce attention and memory. Therefore, it is generally better not to drink them, especially in the mornings.

Coffee in the morning you can drink, but not very much. Cofemans also have health problems. Their hands are shaking, sleep is disturbed. But if you know the measure and drink 1-2 servings a day, there will be no problems.

Daytime sleep

Sometimes people need a day's sleep. It can last from 40 minutes to 1.5 hours. For example, in Japan, for staff of institutions, etc., there are special rooms where people can relax at lunch. It should be noted that the Japanese have a high life expectancy and the same productivity.

What should I do if I have insomnia?

In the world there is a record - a person did not sleep 11 days. But ordinary people after three days of insomnia begin to go crazy: the body is exhausted, the work of the nervous system is disrupted, the person loses attention and memory, and after 3-4 days without sleep, hallucinations may appear. In case of sleep disturbance, you should consult a doctor. It can be a therapist or a neurologist. There are specialists who deal with sleep problems - somnologists, but there are very few of them and it's very difficult to get an appointment with such a doctor.

Do not take sleeping pills without prescription, they have a negative effect on the nervous system. Also because of them attention is broken - this is especially dangerous for those who drive a car.

In order to wake up easily in the morning, be cheerful and cheerful all day, you need to go to bed on time.