Everyone can check the fairness of the proverb “Whoever gets up early, to that one,” everyone can check on their own. Of course, in the event of an early rise, the mercy of higher powers is unlikely to overwhelm you with an avalanche of money and pleasures, but the correct organization of a night's rest is guaranteed to help you do more and recover your energy more efficiently.
It is necessary
- - comfortable bed;
- - well ventilated and darkened room;
- - the computer is turned off.
Instructions
Step 1
Tune in to early awakening. For beginner "larks" and even more so for "professional owls" this is the most difficult task, because the habit of working and doing things for many months, or even many years, acts like a drug. She begins to want to sleep when, for example, eye fatigue accumulates, the last window in the house opposite goes out, or a certain television program ends. These factors are subjective, but it seems that without a "dose" you will never be able to fall asleep. In the middle of the working day, take a moment to distract yourself and give yourself a mental order: “Today I will go to bed early and tomorrow I will wake up earlier than usual. This is for health. It is necessary for me."
Step 2
Make sure you sleep for at least seven to eight hours. Preparing to get up "with the roosters", you should finish the work early. You can even cut down on the usual amount of work you do. Don't overeat. Don't drink a lot of liquids - it doesn't matter, tea, juice or compote. Turn off your phone, or at least the sound and vibration on it. Ventilate the room well; the best temperature for sleeping is 17–20 ° C with a relative humidity of 40–60%. Turn off all sound and light sources. Even LED indicators on home appliances are best covered with opaque tape. Be sure to turn off your computer. No, not "Sleep" and not "Hibernation". Only the final and irrevocable "Shut down" until the morning. Do not watch action films, thrillers, melodramas and other films that evoke strong emotions before going to bed. It is better not to watch or read anything at all, but to walk for 15-20 minutes in the nearest park or square.
Step 3
Check if the front door is closed, gas and water are turned off. The order of actions and their memorization is the same as when leaving the house, with the only difference that you are taking measures not to protect yourself from thieves or to avoid fires and floods, but for your own comfort.
Step 4
Set your alarm correctly. The sound of the alarm clock should just wake up, and not just annoy. It is best to set two alarms with a difference of 5-10 minutes. The first - with a repetitive squeak or a complex melody (preferably not polyphonic), and the second - with a sharp, frequent signal, for example, with the sound of a hammer hitting a rail. With proper preparation for bed, the first gentle alarm clock will wake up, and if you are too lazy to get up, then the second is guaranteed to make you jump in bed.
Step 5
Go to bed and wake up at the same time. After you organize the space for comfortable sleep and develop a stable habit of early waking up, that is, you become a real "early bird", and if necessary, you can slightly change the regime. But in the first months, it is better not to allow even five-minute deviations.
Step 6
Use the little things that promote good sleep. For example, black or navy blue bedding can help you fall asleep faster. In addition, half a glass (100 ml) of still water, drunk just before bed, will facilitate the natural awakening. Of course, you shouldn't have problems with your kidneys and urinary system.
Step 7
Remember that the division into "owls" and "larks" is rather arbitrary, and many hypnologists believe that "owls" are the result of weak self-discipline. Eating properly, not experiencing constant stress and not having to earn extra money at night, the "owl" by itself becomes a "lark" in about a month.
Step 8
Stimulating early awakening with all kinds of bonuses (buying a dream, going on vacation, etc.) most often does not work. Falling asleep and waking up early is not natural, but part of the race for prizes. The health benefits do not deserve any prizes other than the actual well-being. Formation of a stable habit, in this case, of proper sleep and early awakening, takes about 21 days. Don't be surprised if your first week doesn't turn out well. However, if after a couple of weeks you still find it difficult to tune yourself to sleep and early awakening, you should analyze the reasons well and, perhaps, consult a psychologist.
