How to learn to get up and go to bed on time

2024 Author: James Gerald | [email protected]. Last modified: 2023-12-17 14:00

After a hard day at work, we spend a long time spinning in bed, scrolling through hundreds of plans in our heads and analyzing the events of the past day. We cannot relax and fall asleep quickly, and in the morning we get up tired and broken. How to deal with this?

You need to learn to go to bed and get up at the same time. The body will get used to the established schedule and will respond to you with vigor and well-being.

123RF / Nenad Aksik

We go to bed in time

In order to train yourself to go to bed on time, follow these tips:

1. Find out your sleep rate

Experts believe that 8 hours is enough for an adult to get a good night's sleep. However, we are all different: our body differs in metabolism, stress resistance, level of performance and other parameters. That is why 5 hours is enough for someone to get enough sleep, while 11 is not enough for someone. Here's what you need to do:

• Go to bed early and wake up unaided and unaided. Record the number of hours you sleep.
• Repeat the study several times: those results that will be repeated are your sleep rate. This should be done when you are healthy and not affected by stress.
• If necessary, adjust the time to fall asleep according to your sleep rate. For example, if you need to wake up at 7 in the morning, and you get up at 8, then you should go to bed an hour earlier.

By repeating these steps, you will eventually teach the body to go to bed on time and get enough sleep at the same time.

123RF / Nils Weymann

2. Create a bedtime ritual

Performing the same actions, our body gets used to them. For example, if you brushed your teeth, read a book to the children and kissed your husband goodnight, then after your usual activities you relax and give your brain the command: "It's time to sleep, all problems will wait until tomorrow!" A kind of reflex is triggered: "action - reaction".

3. Don't fall asleep too tired

We have already found out that the body needs time to tune in to sleep. And if you do not rest and do the usual actions before bedtime, then most likely you will not be able to fall asleep for a long time and wake up broken.

4. Monitor your power

Do not gorge on at night, otherwise your body will be busy not with sleep, but with the digestive process.

Have dinner at least 2-3 hours before bedtime. And do not drink a lot, otherwise you will have to get up at night.

5. Eliminate alcohol

Sleep consists of a slow and fast phase. During the REM sleep phase, we restore our strength as much as possible, while alcohol deprives us of this phase. That is, having drunk a glass before bedtime, you risk not getting enough sleep.

6. Give up TV and Internet an hour before bed

Screen images make our brains work and artificially revive us.

It is better to listen to calm music, take a bath, make a plan for the next day, chat with your family, finally.

We get up in time

How can you train yourself to get up in a timely manner and do it with pleasure? To do this, follow a few simple rules:

123RF / gstockstudio

1. Create a comfortable waking environment

This will be the key to "good morning".

Anti-stress alarm clock. The very existence of an alarm clock makes us yearning! And its shrill, harsh sounds cause discontent, irritation or even aggression. Try playing a pleasant melody or song as a signal that evokes joyful associations. Invigorating and incendiary rhythms, "disco" compositions or children's songs are perfect.

Nice and easy things. When we wake up, we habitually make plans for the day and remember all the things to do. If you think about difficult and unpleasant worries, then you will immediately lose the desire to crawl out from under the blanket. Therefore, remember about easy and pleasant activities, and promise yourself a reward for the effective solution of difficult problems - something new or tasty.

Tasty breakfast. Do you eat very healthy, but not very favorite food in the morning? It's time to change that: make it a rule to cook yourself a delicious new dish for breakfast. It can be muesli, vitamin salad, toast with jam or jam, sour cream with sugar, ice cream … You can make preparations the night before.

123RF / Dean Drobot

2. Be active

Immediately after waking up, we begin to think, but the body so wants to sleep! Do the following: stretch, yawn, wiggle your toes, and massage your fingers and earlobes. Then sit on the bed, turn your head, do body bends and rotational movements with your elbows.

Doing morning exercises daily will help your brain work more efficiently and provide you with energy for the whole day.

3. Observe the regime

If you got up at the usual time, but on this day you have a day off or you only need to go to work by lunchtime, skip the extra hours of sleep. Our body does not know about the weekend, and the usual regime is good for it. So you will keep good spirits and good mood for the whole day, and at the same time you will have time to do a lot of useful things.

As you can see, it's pretty easy to get used to your schedule and get enough sleep. Applying our recommendations, within a few weeks you will notice an increase in performance and an improvement in well-being, because the quality of sleep greatly affects these indicators.