Modern people suffer from the fact that the working day does not always correspond to their biological rhythm. At first glance, it may seem that this problem is not so significant. However, due to this phenomenon, many begin to have health problems, and the efficiency of activity decreases. Is it possible to overcome such unpleasant factors? It is possible and even necessary. And the following information will help you with this.
The essence of the problem
Natural biorhythms play an important role in human life. That’s why all people need to reckon with this phenomenon and adapt to it. Otherwise, you will be in sluggish stress all the time.
Lack of sleep and disruption of circadian rhythms can even bring a person to illness. And all this happens due to the fact that people constantly make some effort on themselves. Most of them make efforts to themselves in order not to stray from the rhythm that society has imposed.
It must be understood that Waking up in the morning in a good mood, any person will also be positive all day. If everything happens the other way around, then the day will pass in complete negativity. In addition, it is not enough to wake up in a good mood, you still need to get out of bed and feel cheerful. Only in this case you will be able to successfully complete all the tasks that you have planned for the day. It must be added that daily self-realization will allow you to take a leading position in society.
Many people know the situation when the alarm clock rings in the morning, but the dream does not go away. And here the question arises whether it is useful to wake up to an alarm clock. Experts studying this problem unanimously argue that the alarm clock is the cause of many nervous disorders in humans.
This is because the sharp sounds during sleep release adrenaline into the bloodstream and increase the heart rate. The alarm clock is especially dangerous when sleep is in its deepest phase. From a loud ringing, a person can have a heart attack or stroke, and even death. That’s why experts say that waking up to an alarm clock is dangerous, and this habit should be abandoned.
Further, it should be noted that it is difficult to wake up in the morning when a person does not have an incentive to do things and the corresponding mood. Therefore, it is necessary to get rid of bad thoughts and look for incentives so that the morning is always good.
How to fall asleep correctly?
So that the morning does not seem gray and hopeless to you, learn how to sleep properly. Then you can establish a healthy sleep, and you will no longer have the problem of insomnia. A person who sleeps well can easily get out of bed and continue the day in a good mood. To fulfill the above conditions, you need to get rid of bad habits. For example, you do not need to sit in front of the TV until late. Transfers are different. If you watch a story that stirs your mind, then you are unlikely to fall asleep at night. And if you fall asleep, then your sleep will not be as good.
You should also not drink coffee or strong drinks at night. Coffee is usually drunk in the morning to cheer up. Alcohol always negatively affects the functioning of the whole organism. Why do you need such problems at night? To ensure that you sleep flawlessly, take a warm bath every night before bed. Water calms the body and puts it in a special state. Water is an environment where a person feels protected.
You can also read before bed. Reading always has a calming effect on a person. An interesting plot makes the brain perceive events in a special way due to the imagination connected to reading. Imagination is part of dreams. Dreams and sleep complement each other. Experts recommend drinking warm milk with honey at night. After that, you will easily fall asleep, and your sleep will be sound. You also need to ventilate the bedroom more often and even sleep with the window open. In the sleeping room, the air temperature should be within 20 degrees. The optimal temperature regime will help your body to fully recover.
You need to have dinner 3 hours before bedtime. If you go to bed with a full stomach, then your body will not be able to recover due to the fact that it will first need to digest food, and only then completely relax.
How should you wake up?
How you sleep is how your day will go. Know that the first half of the day is the most productive. Therefore, it is necessary to learn how to do all the necessary things before noon. To do this, you should cheer up as soon as possible in the early morning and get down to business, for example, send the child to school and attend to your tasks.
The best time to wake up is between 5 am and 7 am. However, not everyone is able to quickly and easily get out of bed at this time. To make it work, we recommend that you listen to the following tips.
- A refreshing shower will help you get awake in the early morning. If you do not have health problems, then try using a contrast shower. To do this, first turn on very warm water, and then abruptly switch the tap to a cold jet. Repeat this process about 3 times.
- You can wake up a little earlier. To do this, you need to set the alarm 15 minutes earlier. As soon as you start getting up earlier, you will go to bed much earlier.
- In the evening, write a plan for your day. When there is certainty in business, then there is an incentive for a quick awakening.
- After waking up, drink 1 glass of water at room temperature. Water is the source of life energy. When the body receives a certain portion of energy, it will quickly begin to come to the desired state.
- In the evening, program your mind to wake up. To do this, imagine the number on the alarm clock that will mean your awakening. Before falling asleep, look at the clock face. The human brain is very receptive to such tricks, so after regular training, you will start waking up at the right time.
- Live food keeps the body awake. If you eat the right food, your body will be less susceptible to stress and fatigue.
- Just in case, check your health. Maybe fatigue is the body’s reaction to a disease. If so, then get treated.
- Breakfast needs to be considered from the evening. May it be easy and useful.
If the above recommendations do not help well, then try to slow down your rhythm of life.. You may need to change jobs due to an unacceptable schedule. If you still can’t adjust to getting up early in the morning, then find something to your liking with a free schedule. You don’t owe anything to anyone, so learn to refuse those people who don’t let you completely relax after work or burden you with their problems. Once you do this, you will have a large amount of time that can be spent sleeping.
Some supporters of radical measures it is advised to open the curtains and look at the bright sun in the early morning. These measures should be taken with caution by those people who have health problems. If they are not there, then this method will help not only to wake up quickly, but also to get a certain amount of positive from the sun’s rays. Do not forget that only you can create a comfortable morning for yourself. That’s why do not forcibly shove breakfast in a hurry and drink it with cold coffee. Remember that sudden movements are very harmful to the body.
Before you get up, do light exercises in a supine position. To do this, squeeze the muscles of the arms and legs to the maximum, and then sharply relax them. Pleasant music also contributes to a quick awakening and uplifting.
What to do if you don’t get enough sleep?
Anyone can get into a situation that will not allow him to sleep at night. For example, a baby in your family fell ill and cried until morning. Naturally, all members of the household could not close their eyes because of the worries and noise. Involuntarily, the question arises what to do in this case. First of all, you should not drink strong tea or coffee in large portions. These drinks can only cheer you up for a short time, and then you will fall into even more fatigue. All this will happen because coffee and tea increase the activity of the heart muscle. And such a factor is fraught with an increase in pressure. The best option here would be to be late for work and sleep for about 3 hours. After that, your body will feel relief, tension will be relieved. You will have a surge of strength. Thanks to this, you will be able to hold out all day at work, although you will feel incredibly sleepy.
If for some reason you do not get enough sleep, then try to apply invigorating smells. For example, the smells of lemon, orange, nutmeg, eucalyptus contribute to a quick awakening. Buy extracts from the above plants at the pharmacy and use as needed. Such funds help especially well when you are at work and you are constantly drawn to sleep. Bright light and gymnastics also help to cheer up. Bright light sends signals to the brain, and it is forced to stay awake. Gymnastic exercises well disperse the blood. It, in turn, supplies the brain with oxygen and useful substances.
Breakfast with lack of sleep should consist of light foods. It is better if it is vegetables and fruits. Tea has a good tonic effect. A short nap in the transport will help you cheer up. And if you have to do difficult things, then if possible, postpone them until later.
During the day, find time for a short 20-minute nap. Just so you can wake up instantly, drink a cup of strong coffee 20 minutes before falling asleep.