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We all have a hard time waking up for a variety of reasons, from late snacking to using our cell phones before going to bed. If you want to sleep well, you will have to limit yourself to a number of things, but honestly, you will not regret it when in the morning you feel not the usual fatigue and heaviness, but feel that you really slept well. I would like to recommend a fairly simple formula� “10-3-2-1-0”.
10 hours before bed: no caffeine;
3 hours before bed: no food or alcohol;
2 hours before bedtime: no work;
1 hour before bed: no screens;
0: number of clicks on the Snooze button on the alarm clock in the morning.
Good luck!
Interesting question!
I once set a similar goal for myself and achieved it within about a month. My schedule was focused on getting up at 6: 00 in the morning and hanging up at 22: 00. After reading the recommendations of doctors and some bloggers, I achieved a healthy 8-hour sleep quite quickly. What did I do?
First, I set the goal of getting at least 7 hours and 30 minutes of sleep.
Secondly, I started planning the day a day before it started.
Third, I stopped accessing social media an hour before going to bed.
These basic guidelines helped me get up earlier than usual without too much effort. However, in the summer I switched to the 7:00 wake-up and 23:00 hang-up mode. Good luck to you!
It just so happens that I ended up in the army. Here, every morning at 6: 00, the ferocious company attendant shouts “company rise”. Such a vile, you know, voice. You wake up with a start. A week later, I would wake up at ten minutes to six, before the command was given. Still, first you need an alarm clock to get used to it, and then even without it, you will wake up on time.
What time do you go to bed?” In general, if you go to bed at 10 pm, then by 7 am the body itself should wake up. If you go to bed early, but still sleep until one o'clock in the afternoon, then you should think about the state of the body. And early to go to bed helps sports, for example, an hour-long jog, and you can start in the morning, if only during the day you have this load. And when the habit of getting up early is developed, it will be possible to go to bed at 11 and 12 o'clock in the morning.
If you want to go to bed at one or two in the morning, and so that the body itself gets up at seven, then I have bad news for you: if you have the habit of getting up early, you can go to bed several times in the middle of the night, but if you regularly sleep less than six hours, the body itself will tend to wake up later (although