5 Answers

  1. First, if you're having a hard time waking up, light exercise and a contrast shower can help. However, some people wake up with such difficulty that they can't even reach the shower. Then you can experiment with the sleep phases. Most often, we wake up in the morning during the paradoxical phase of sleep — we are brought out of it by an alarm clock. And during this phase, our muscles are partially immobilized, the body does this so that we do not interrupt our dreams. When a person wakes up in this state, he can not come to his senses for a long time and do some things. And in the morning, this phase becomes longer, so with a high degree of probability, the alarm clock rings while it is running. Now various gadgets help to measure sleep phases and wake up a person when he is not in a paradoxical phase. They don't always work well, but it's worth a try. You can also try resetting the alarm clock to different times, given that the paradoxical phase lasts about an hour and a half. However, if you manage to find the perfect time, your phases can very easily shift, and you will have to calculate everything again.

  2. A contrast shower and calf exercises – lifting on tiptoes-help me-two legs 20 times, then one for 10. And so on several times. This increases blood circulation and does not exhaust the body like exercise.

  3. A hot shower that will make your blood vessels dilate. More oxygen in the brain means more energy. If you are too lazy to take a shower , you can simply pour hot water on the back of your neck for a few minutes. It helps!

  4. Personally, I �start every morning �with walking the dog is � approximately from 5:00 to 6:00,then coffee,Breakfast �and while drinking my coffee I go to the social network ,and �to 8:00 leave for training �and run.I don't really feel “sleepy” and I get up without an alarm clock. A walk with the dog in the early morning for 20-25 minutes perfectly cheers up and you don't want to sleep.

  5. If you approach the question in a scientific way, then it would be good to first understand the reasons for regular morning lethargy. If it's just a periodic lack of sleep, then a shower and exercise will do just fine. But if there is a sleep disorder or a natural chronotype that conflicts with your work schedule, then you need to approach it strategically. Approach one-Mahomet to the Mountain: try to shift, i.e. outsmart your chronotype (see below); figure out if a sleep disorder is a symptom of a more serious systemic problem, such as depression, and address this problem. The second approach is the mountain to Mahomet: adjust your work schedule and personal plans to the natural chronotype, although not everyone can afford this luxury. Ideally, you should combine both approaches.

    Light therapy is considered to be one of the traditional and safest methods of treating circadian rhythms of sleep and wakefulness (nih.gov). It is light that is the main stimulator of the body's awakening, so if the place of residence and the season allow, first of all open all the curtains and blinds when getting out of bed. For at least two hours. And even better, the windows themselves – fresh air also does not hurt.

    Along with light therapy, some people also take the” sleep hormone “melatonin – it is the insufficient production of this substance in the body in the evenings that causes the”night owl” effect. But if the situation is not too neglected, it is better not to experiment with it yourself (if you overdo it with the dose, you start having nightmares, and the morning suspended animation stretches for the whole day).

    Well, in addition, a few very innocent tricks.

    To begin with, try just waking up and still lying in bed to stir up your body and brain a little: (1) alternately clenching and sharply unclenching your fists and at the same time firmly closing your eyes and opening them wide, about 10 repetitions; (2) while lying on your back and lifting your arms and legs vertically up, shake the pretty thing with all your limbs for 10 seconds; (3) lower your arms and legs and move your back horizontally, like a snake or fish, to move your spine.

    Many people help to start some kind of non-disgusting morning ritual. For example, after charging and/or showering, water all the flowers in the apartment. Drink a glass of water (mild dehydration also worsens morning lethargy). Turn on your favorite cheerful but not annoying yet sleepy brain music. Set it nicely for breakfast. (By the way, make sure that there is always enough coffee/cream/oranges/jam/cheese/eggs/oatmeal in the house, or whatever you absolutely need to eat and drink for breakfast, so that the morning is cheerful.) While the coffee is being brewed or already during breakfast (or even the night before), make a detailed plan of things to do for the day or at least for these next treacherous 3-4 hours, including the hours and minutes allocated to specific points of the plan. It is better to divide “large” cases into 30-60-90-minute segments.

    Finally, don't start your day with Facebook, Twitter, radio news, mail reading, or even TheQuestion. This is the same” rabbit hole ” of the infosphere, which leads directly into the Looking Glass. Recently, there were even some clever publications on this topic (almost about the harm to digestion and the aggravation of psychoses), but I'm not looking for it now.

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