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Read more about our vetting process.You may feel tired in the morning if you’re not getting enough sleep. It may also relate to your mental or physical health. Speak with your to find the cause. In the meantime, making a few lifestyle changes may help you fight morning fatigue.
When waking up is hard to do, consider the following strategies.
We’ve all had those mornings when we just can’t shake a feeling of sluggishness, even when we’ve technically gotten enough sleep. In an effort to perk up on tired days, many of us load up on cup after cup of coffee.
But over-caffeinating can leave us jittery and anxious (not to mention perpetually running to the bathroom).
Perhaps there’s a better way to banish morning fatigue and get on with your day with the energy you need.
That beloved button on top of your alarm clock may not be so helpful after all.
Spending the last half hour or so of nighttime rest in what researchers call “fragmented sleep” has consequences for your ability to function throughout the day.
Pro-tip: Try the 90-minute sleep cycle hack by setting two alarms — one for 90 minutes before you want to wake up and one for when you actually want to wake up.
The theory is that the 90 minutes of sleep you get between snoozes will be a full sleep cycle, allowing you to wake up after your REM state, instead of during.
Fatigue is a classic symptom of dehydration, and even a mild case can trigger feelings of sleepiness, changes in cognitive ability, and mood disruptions. Let a glass of water freshen up your entire body before you get moving.
Pro-tip: If you find you still can’t shake morning lethargy, try upping your intake of water and other noncaffeinated beverages throughout the day.
There’s a reason it feels so good to stretch when you wake up. Overnight, during REM sleep, your muscles are literally paralyzed (atonia), and reactivating them releases energy-stimulating endorphins.
Pro-tip: If you have a bit of time for morning yoga, take it; just 25 minutes has been shown to boost energy levels and brain function.
Cold showers are reported to reduce sick-day absences from work.
If you don’t want to take a full shower, a splash of cold water to the face, to signal a temperature change to your body, may also do the trick.
Is getting out of bed the main problem? Keep a spray bottle or water mist by your bedside table so you can lean over and mist yourself without even opening your eyes!
Pro-tip: One cult-favorite product is Saborino’s Morning Face Mask from Japan, which has essential oils to activate your senses. In one minute, this sheet mask cleanses, invigorates, and moisturizes your skin.
Note: People with sensitive skin may want to avoid this product.
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The jury is still out on whether breakfast is the most important meal of the day. But research does say that skipping this first meal can negatively affect your energy and ability to pay attention throughout the day.
Food is fuel. Give your body some calories to put it into action at the start of the day.
But if you’re working out in the morning, remember to eat after, not before.
This will (a) burn more calories, (b) boost your metabolism, and (c) help you avoid an unsettled stomach.
Pro tip: Build a fatigue-fighting breakfast instead.Since what you eat at breakfast can affect how you feel for hours, making the right choice is critical for your morning.
Reach for a combination of fatigue-fighting foods like lean proteins, whole grains, nuts, and lower-sugar fruits.
All breakfasts are not created equal, so take stock of your morning food choices. Sugary items like sweetened coffee drinks, pastries, and breakfast cereals can lead to the classic blood sugar spike-and-drop that leaves you feeling drained.
Pro-tip: Pay attention to nutrition labels to see how much sugar you’re getting at breakfast — and cut back wherever possible. Keep whole foods like apples, carrots, and oranges on hand for easy access.
That’s right, we said less coffee — but not none! Though coffee has plenty of health benefits, chugging a lot in the morning may indirectly contribute to increased fatigue later in the day.
Participants in one study reported feeling more tired the day after they had consumed caffeinated drinks. Experimenting with a reduced amount of caffeine in the morning actually may make you less tired.
Pro-tip: Avoid the big mugs. Purchase a smaller cup, if you have to, to help reduce the amount you drink.
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Sunlight bumps up your body’s serotonin levels, leading to improved sleep — and, therefore, increased daytime energy. And, according to a series of studies at the University of Rochester, spending time in nature “makes people feel more alive.”
Sounds like a very good reason to carve out a portion of your morning in the great outdoors.
Pro-tip: If going outside is a chore in the early morning, adjust your curtain so that the sunlight seeps in when you’re getting ready to wake up.
Sure, when you want to crawl back into bed, exercise may sound pretty unappealing — but it may be exactly what your body needs to get help booting up.
Research consistently correlates aerobic exercise with reduced fatigue.
See if you can squeeze in a quick walk or bike ride, or try a longer workout for even more benefit.
Pro-tip: When pressed for time, get your body up with a few rounds of high-knees and jumping jacks. Even 30 seconds of torso twists could do the trick, or plan a short cardio commute on your way to work.
Is it possible that negative feelings about your job or stressors at home are draining you of morning oomph?
You may not be able to fix certain situations overnight, but once you’ve identified them as a source of mental and physical exhaustion, you can often take some action to alleviate them.
Pro-tip: Streamline harried mornings at home by making school lunches the night before, or make time for morning meditations and create calm before your day begins.
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Sometimes all we need for an energy boost is a little excitement on the horizon.
To beat morning fatigue, consider scheduling a phone call with a friend during your commute, penciling in an outdoor walk on your midmorning break, or pre-making an appealing breakfast that calls you out of bed.
Pro-tip: Let another schedule determine yours. Make an earlier morning podcast or radio show part of your wake-up routine.
If morning fatigue becomes a chronic problem, it could be caused by depression or anxiety. People with depression can feel worse in the morning or only feel depressed in the morning.
The only way to know, however, is to track your mood or see a professional.
Pro-tip: Dig a little deeper. Asking some key questions about your mental health state may reveal an underlying condition that needs professional attention.
If your bedtime habits can have so profound an effect on your rest, so too could your waking routine. You’ve probably heard of sleep hygiene — the handful of best practices that help you fall asleep at night.
These include:
Getting up at the same time each morning helps maintain circadian rhythm, the internal biological clock that’s responsible for feelings of sleepiness.
Make an effort to rise at the same time every day — even on weekends — to see if you can banish the midmorning slump.
Sarah Garone, NDTR, is a nutritionist, freelance health writer, and food blogger. She lives with her husband and three children in Mesa, Arizona. Find her sharing down-to-earth health and nutrition info and (mostly) healthy recipes at A Love Letter to Food.
All data and statistics are based on publicly available data at the time of publication.
Some information may be out of date. Visit our coronavirus hub and follow our live updates page for the most recent information on the COVID-19 pandemic.
The time before COVID-19 can feel like a million years ago.
Watch Netflix’s new documentary series “Lenox Hill” and you’re immediately transported to what we now know to be a simpler time — 2018 and 2019 — when the new coronavirus hadn’t yet besieged New York City and beyond.
Four doctors, two of them pregnant, star in the eight-episode series and succeed at drawing you in with their passion for patients and their ability to juggle their intense jobs and lives outside of Lenox Hill, a hospital established in 1857 to treat people in the immigrant community.
Netflix has added a bonus episode on the doctors treating people during this spring’s COVID-19 surge in New York City. That episode was made available today.
Last week, Healthline spoke with Dr. Mirtha J. Macri, DO, a physician in the emergency room who is currently expecting her second child any day now.
We discussed her experience treating an endless stream of patients with a camera rolling, giving birth to her first child as a part of the series, and what it was like working in a New York City hospital during the COVID-19 pandemic.
Dr. Mirtha Macri: First of all, I’ve never done anything like this before, so I felt initially I had no idea what to do. Luckily, the directors, Ruthie (Shatz) in particular, was very present throughout the filming, actually. There was a lot of reassurance. They made it so that we definitely felt like the cameras were never there. It was like a mental blocking — the cameras aren’t here, they’re not following me.
They were just so discreet. The cameraman was almost like a ninja. He would just pop up whenever he needed to pop up. The consenting was done beforehand, and then I would walk into the room and they would just be there.
But they would be in a very noninvasive corner. I wouldn’t hear them or see them. So, it was actually kind of surreal at first, and then I just started getting used to it.
Whenever I needed to take a break it was, “OK, I’m going to go do my thing,” and I’d shut off the microphone. It was only two people. It was the director and the cameraperson, so that was nice. It wasn’t like a lot of people around me asking questions. It actually went smoother than I thought it would.
Initially, I was a little worried because the ER is so busy, and there’s nurses and other colleagues asking questions and talking. But, you saw the series, the atmosphere came across as so calming.
It was just certain days. It’s a very small team, so they also had to follow surgeons (Dr. David Langer and Dr. John Boockvar) that have very long surgeries, and Dr. Amanda Little-Richardson — women in labor, it’s just so unpredictable — so somehow they made it work.
I usually have my schedule in advance for the ER, so I was able to give them my schedule and they would tell me the days and the shifts that they would come by. It would be pretty often for a while for several months, actually, until I had the baby.
We started filming when I was a little earlier in my pregnancy, actually, and by the time she asked me, I felt so comfortable with (directors) Ruthie (Shatz) and Adi (Barash) that I was actually not hesitant at all.
I already had gotten to see the way they were working and how respectful they were of the patients and the providers and the staff, and the space in general, that I felt like this was not going to be something I’m going to be uncomfortable with — and I wasn’t.
They were just so very respectful of the space and the time, and if I needed a minute and I needed them to step out — which actually never happened — but they were open to whatever I needed, so the experience was actually quite great.
They explained to me what the idea was, the vision, and I actually got to see their work. I had some time to sit down and watch their work that they did in Israel. They did a similar series in Israel in a hospital, same concept, where doctors from different specialities were followed and they were filmed, both their personal and professional life.
I actually just fell in love with the series. Then I got to have a couple of film meetings with Ruthie and Adi, and I just loved their ideas and their vision, and just them as people.
Share on PinterestDr. Mirtha Macri at work in the emergency room at Lenox Hill Hospital in New York City. Image via Netflix
I was hoping that the documentary would give an insight into how our personal lives tie into our professional lives, which I think 100 percent the series was able to show a part of that.
Keep in mind that the series only showed a very small piece of what our professional lives are like, the time in the ER.
I wanted the series to portray the struggles that we have within our specialty, especially in a city like New York City where we’re met with such a diverse group of patients, undergoing such a diverse group of health problems, and the challenges we meet with health insurances, healthcare, and a system that supports them.
Especially in New York City we have a huge homeless and psychiatric population that is unfortunately saturated, and sometimes in my eyes not supported enough because the system is so saturated, so a lot of these patients are lost to follow up and care.
How we as doctors do advocate for patient care, and especially in emergency medicine where patients don’t make an appointment to see us. They don’t sign consents to have us do procedures on them and necessarily to be our patients for an extended period of time.
Sometimes we just have one moment with them, and that’s the moment that we have to help them — and that’s it.
And sometimes we never see them again.
So, it’s a very challenging field in that we have just a very small slot of time to do something important to help them. Sometimes we don’t know what they need, and it’s challenging.
I think the show, at least for my patient population in emergency medicine, definitely portrayed that. My patient population obviously is very different from the others, but it did portray that it’s challenging.
Definitely unlike anything I’ve ever experienced before in my career. Speaking to colleagues that were in other parts of the country, I even had colleagues ask me, “Is that really what’s happening in New York City?” and it was.
It was completely unbelievable the amount of people that were falling sick and struggling with resources.
The hospital itself did a job that was just unbelievably amazing, especially Northwell (Health). We had to make spaces within our hospital, within spaces.
Even our own space, our emergency room, had an entire inpatient floor upstairs made for COVID patients, and then there was the (USNS) Comfort, and the Jacob Javits (Center).
I just thought it was just such an amazing way that we all came together as a team. It really brought us together, professionally and personally. It really brought the entire team together. It was all hands on deck, our hospital system.
My experience was very supportive. If we needed to make changes, if we needed to make adjustments, it was all done. And so I’m lucky in that it was just so systematic and it flowed really well.
Luckily, everybody did OK despite the change in morale that happens in something like this, where everybody’s stressed and worried and anxious because you can’t help not to be that way.
But it’s a field where you typically don’t feel that way, because this is our comfort zone. This is what we do in emergency medicine. But when COVID came, it was like, wow. We’re all on board for this ride — and we’re still recovering, and I think we’re going in a great direction.
It’s better. In the height of it, I’m pregnant on top of that again, and it was all about keeping myself safe, and my pregnancy safe and my family safe. So during some of that time I had to be separated from my husband and my son. I quarantined them with my parents because I was just too hesitant to possibly expose them and then the rest of my family.
So it was a very trying time. It was actually 7 weeks of being separated from them and seeing my family on FaceTime, which is something that I never imagined would happen… I am so thankful to my colleagues and the staff that I worked with, because we all came together, checked up on each other, made sure that we were OK.
I’m not the only one that chose to do that. There were other colleagues that decided to quarantine, because in the beginning, we were like, even if you do the best decon [decontamination] procedure when you come home, there’s just that underlying thought in your mind, like what if I expose my entire family?
Yes, there was a lot of critical that came in.
Our volume was definitely high in critical care. I did pull out right at the peak of it because of the pregnancy and my concerns for it, so I did start doing some telemedicine as well.
So, I haven’t been back since the peak started back in April, because I’m due in 3 weeks (with another boy). Northwell just did amazing. They were just so supportive.
Even though (pregnancy) wasn’t listed as one of the high-risk exposures, they still sought out and said if somebody’s pregnant, let’s see how we can repurpose them or help them, make sure that they’re OK during this time.
You have a baby and then you’re about to have another baby, we don’t know enough about the virus to know how it could affect a pregnancy. There’s only theories. So that was very, very anxiety-driving.
Oh, yes. I’m still doing work from home. I still go on the board every day. I connect with my colleagues. I look at the volume. I do callbacks.
I do telemedicine for the ER, so I’m connected to them.
I recently met with all of them, actually, in person, and our meetings started up again and patient case reviews, so I’m still doing all of that. I’m just not currently doing a clinical shift right now. Our volume is significantly down, and numbers of COVID positives have gone down.
According to my colleagues, and I go on the board a lot, we did treat a lot of protest-goers. We’re doing a lot of the COVID testing after protests. Our volume definitely went up that week, but it was not, I don’t believe it was COVID-related. It was more, just when you have so many people in a crowd, somebody’s bound to trip and fall.
We’re seeing a lot more non-COVID-related visits, which is definitely a good thing. We also have to realize the elderly population and the sick population that’s been home during this time that wouldn’t see their doctors. Now they’re coming in for care because they need the care.
But overall the protests were pretty peaceful. (The protests) definitely needed to happen, and I think the city is already down on numbers of COVID.
No, we didn’t know each other. Yes, we’ve all gotten together on separate occasions, not a lot. I mean, we’re so busy, and one of the providers moved to California, so we don’t see her but we have all kept in touch in some form.
Actually, one of them came to visit me after I had my son, which was so nice. I’d never met him before. Dr. Langer, he came to see me in the hospital, so that was very sweet of him to come visit.
It’s actually very calming right now. I’m glad that I’m about to give birth and that I’m not giving birth in the height, in the peak of COVID.
We’re still not having visitors (at the birth), but we can have a support person, obviously, and my husband will be there.
I’m OK with that. My parents and my son aren’t going to come to see us at the hospital, but I’m OK with that. It is what it is.
I feel a little better now because the numbers are definitely down, the city’s reopening. Now all the hospitals have a systematic approach. We’re testing everybody, so I feel better about that. So, it’s not too bad.
I’m still here. You know, I don’t know. I’m still thinking about it. My husband just finished law school, so we stayed in New York for him to finish law school. I’m glad I did that, because then I got to do the show.
He just finished this past December, so right now with COVID, I think things are just up in the air. I’m definitely not leaving in the next year or two. Definitely not.
Irina Postnikova
the ever-sleepy owl
Author's profile
Many people want to wake up early.
But time after time, attempts to get up a couple of hours earlier end in failure. We tell you what you need to do to change your schedule without stress.
There can be many reasons. For example, purely medical: sleep apnea, severe stress, anxiety and depression, taking certain medications. They need to be dealt with separately - with the help of a doctor - otherwise morning awakenings will forever remain painful.
But, most likely, everything is much simpler. You simply do not get enough sleep in the morning. This can be indicated not only by heavy awakenings, but also by other signs:
The sleep rate for each individual is determined by genetics.
But on average, an adult person needs to sleep 7-9 hours a day.hours.
To determine your sleep rate, you need to allow yourself during the week - for example, during a long holiday weekend or vacation - to sleep as much as you want, each time measuring the duration of sleep. And then calculate the arithmetic mean.
But for someone, even if they make every effort to get the optimal number of hours of sleep, it will still be difficult to wake up early in the morning. Simply because it conflicts with his circadian rhythms. In particular, the sleep-wake cycle. It determines when a person tends to fall asleep - and when it is easiest for him to wake up.
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How to deal with insomnia
Those who go to bed and get up early without problems are called early risers. And those who like to fall asleep and wake up late - owls. Scientists call this individual chronotype. Research shows that just like the norm of sleep, it depends on genetics.
American scientists analyzed the sleep data and biological material of almost 700,000 volunteers and found a huge number of genes that influenced when these people lay down and got up. Volunteers genetically prone to early awakenings fell asleep and woke up 25 minutes earlier than genetic owls. But most people fall somewhere between these two extremes.
It is impossible to completely change your chronotype - and become a lark if you were born an owl - experts say. But you can adjust your inner rhythm a little and thus make your early awakenings more pleasant.
Moreover, almost everyone in modern society does not live in accordance with their chronotype. And many owls are not at all what they seem. It may well be that they could easily go to bed at 10 pm - and get up at 6 am - but they do not do this because of the lifestyle. For example, because they are used to watching TV shows until one in the morning, playing video games or scrolling through social networks.
Here are some tips to help you readjust.
What you need to know about the work of the brain
The main thing about effective ways not to succumb to stress and thinking errors is in your mail twice a month on Fridays. Free
Board No. 1
Understand if you need to get up earlyOur life is arranged in such a way that it is more profitable for people to be larks. In most cases, you have to come to kindergarten, school and university, then to work quite early, before 9morning. To do this, you have to wake up even earlier - at least at 8 o'clock.
In addition, the habit of waking up early is also considered correct from a cultural point of view. Most of us have a stereotype that a person who gets up with the first rays of the sun is active, productive and energetic. And therefore - lucky and successful in life. And, of course, everyone wants to be such a person. Therefore, many people are forced to change into the lark mode.
But if your work and other life circumstances allow you to sleep until noon, and most importantly, you like it, you can not subject yourself to such tests.
Just keep sleeping like you used to. After all, you are not at all obliged to follow cultural stereotypes or rules imposed by society.
Another thing is if you really have a need to get up earlier. For example, you know for sure that you like to go for a run in the early morning hours, while there are no cars and people. Or you like to do your hobby in the morning - while it is quiet, the children and other household members have not woken up.
Such a sincere motivation associated with a perceived need is the best basis for change, says somnologist Diana Augelli. Changing sleep patterns is not easy. It will be especially difficult for you in the first days and weeks. But if you clearly understand why you are doing this, how it will improve the quality of your life, it will be easier for you not to give up halfway.
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"Thoughts about how sleep should be often interfere with sleep." Psychologist - about sleep during stress
Board No.
2
The formation of a physiological habit is a complex process. Therefore, it is important that it proceed gradually. Then it will be less painful for the whole organism. And the results are more stable.
Therefore, for those who want to change their sleep patterns, sleep experts usually do not advise setting the alarm two hours earlier than usual on the first evening. Since the next morning you will hardly be able to open your eyes, you will hate everything all day, and by the evening decide to quit this idea.
The right strategy is to set your alarm about 15 minutes earlier than you are used to waking up, no more. And do it not every day, but once a week. So it will take you two months to start getting up two hours earlier.
Yes, this way you will move more slowly towards your goal. But on the other hand, it will be much easier for your body to adapt to changes. You minimize lack of sleep, and the desire to stop all this immediately will not be so strong.
At the same time, sleep experts do not advise you to start going to bed earlier than you are used to. Most likely, you simply won’t fall asleep at this time, and in the end you still won’t get enough sleep. And in the worst case, you will start to worry because of this and provoke insomnia.
The best time to go to bed is when you feel sleepy. Moreover, over time, when the body gets used to earlier awakenings, you will naturally begin to want to sleep a little earlier.
Board No. 3
Exercise and use the power of lightMost likely, in the first weeks, even waking up a couple of minutes earlier, you will feel sleepy. And in order not to lose motivation, it is very important to learn how to quickly bring yourself into a cheerful state. Here are the easiest ways to do it.
Simple and short, but vigorous exercise. Exercise helps you wake up by increasing blood flow. The brain begins to be better supplied with oxygen - it works better - and this makes you more alert.
It doesn't matter what kind of exercises you will do. Quick jumps in place and squats or a few minutes of yoga will be equally effective. Choose what is easiest for you to do and what you like. The main thing is to try to do exercises as soon as you get out of bed.
/list/good-morning/
Morning exercise: 6 exercises to start the day perfectly
Bright light. Scientists believe that it is he who controls our internal clock. When the first rays of the sun hit the retina of the eye - and they are able to penetrate through the eyelids - this serves as a signal to the brain that the night is over. It starts the mode of awakening the body.
The power of light can be used in many ways. Some scientists advise sleeping with open curtains - then your body will go into awakening mode naturally with the first rays of the sun. But in reality, this method is only suitable for those who live in the middle of nowhere, away from city street lights, which will wake you up at night, confusing your brain.
A more realistic scenario: when you wake up, immediately open the curtains and let the sunlight into the room. This is if it is already light outside the window. And if it's dark, turn on all the lamps in the room. It's good if at least one of them imitates daylight. This is how you energize yourself.
Board No. 4
Get ready for bed in the eveningIn order to get a good night's sleep and get up in the morning without problems, sleep must not only be sufficiently long, but also of high quality. That is, it is important to fall asleep within half an hour after lying down, not to wake up too often, but to feel rested in the morning.
You can improve the quality of sleep by following certain rules - they are called sleep hygiene and consist mainly of prohibitions.
Here are the most important ones to follow for two hours before going to bed.
Avoid activities that can trigger anxiety and stress. Do not work, do not watch the news, do not sort things out with loved ones.
Elevated cortisol levels will make it difficult for you to fall asleep—and your sleep itself may well become fragmented.
Minimize exposure to light. For example, dim the lighting. But the main thing is to try to minimize the use of smartphones, laptops and not watch TV. These devices emit what is known as blue light. There is evidence that it disrupts the structure of sleep. And it delays the synthesis of the hormone melatonin, which gives the body a signal that it's time to rest.
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I have always had extremely light sleep, but I have learned to get enough sleep
Do not train, especially actively. Strengthened physical activity excites the nervous system. It can also interfere with sleep.
Do not eat, especially heavy. The process of digestion of food may not allow you to relax. Do not drink drinks containing caffeine - the last time it is better to do this 8 hours before bedtime, as in some people this substance can remain in the body for quite a long time.
And try not to drink alcohol, as studies show that it has a destructive effect on the structure of sleep.
Do something calming. Meditate, read a book, pet a cat, take a warm bath.
10 ways to relax before going to bed
Ventilate the room before going to bed. Studies show that people sleep worse in a stuffy room. Another important factor is temperature. There is evidence that it is best to sleep in a cool place: at about 15-19 °C.
Close the windows tightly with curtains. And to be sure, put on a sleep mask, and if it's comfortable for you, put earplugs in your ears. So you protect yourself from external irritants: bright street light and loud sounds.
Board No. 5
Be consistent and patient For the new sleep routine to take root, it is very important to stick to it always and without exception. That is, even on weekends and holidays, go to bed and get up at about the same time as on weekdays.
The allowable difference, according to scientists, is 30 minutes. If you often exceed it, then the settings of the internal clock may go astray, and morning awakenings will again become painful.
But if from time to time you fail to adhere to this rule, it does not matter. Don't worry and don't scold yourself. Just go back to your routine the next day.
And remember that sleep is a complex physiological process. It depends on a huge number of factors that we cannot always influence. This means that even with a perfect sleep schedule, it will sometimes be difficult for you to get up early in the morning. And someday you will not be able to fall asleep on time. If all this does not happen all the time, it's okay. Our sleep doesn't have to be perfect all the time in order for us to function and feel good.
Knowledge about psychology and brain function that will help you survive in this crazy world - in our telegram channel. Subscribe to keep abreast of what is happening: @t_dopamine.
Contents of the article
It is customary to divide people into larks and owls, the former wake up early in the morning without difficulty and are ready to run on business, while the latter like to go to bed late and wake up for a long time in the morning. Many owls are convinced that it is impossible to change their biological clock and get up early in the morning easily. But if you have a goal and the need to change your usual schedule, then everything will definitely work out. We have prepared instructions with which you can learn how to wake up early in the morning. We took some of the useful recommendations from our free course "What prevents us from achieving our goals."
Before you decide to change your daily routine, you need to analyze your daily routine: what time do you start work or school, what household chores do you perform, how much time do you spend with family and friends. For example, if you work until 10 pm, then it will be difficult for you to get up at 5 am, you simply will not be able to work productively later.
When you understand what time you need to wake up, you can proceed to the following steps:
The desire to get up early cannot arise from nowhere, there is always a good reason. For example, you decide to start a healthy lifestyle, eat right and adjust your daily routine. At first, when you start to change your schedule, the body will rebuild, you will be more tired, your efficiency will decrease. In order not to give up at the very start and not return to the usual mode, you need to set goals. It is precisely the clearly set goals that motivate us, they will help to open your eyes at 6 in the morning, despite the fact that you do not want to sleep much. Also, to the goal, you need to prescribe tasks, by performing which you can step by step come to the result.
In order to wake up early and feel fresh, you need to prepare in the evening. The first thing to do is put all your gadgets away 1 hour before bed. The bright screen of a smartphone, tablet or laptop worsens the quality of sleep and the speed of falling asleep.
Be sure to analyze the past day and think over a plan of action for tomorrow, this will help you sleep peacefully and not worry about problems. Read before bed, reading a book is great for relaxing and helping you fall asleep faster.
It must have happened to you when you went to bed at the usual time, but woke up rumpled and tired in the morning. The quality of sleep is affected not only by a comfortable bed and an airy blanket, but also by other factors. For example, if you drink coffee 4-5 hours before bedtime, you are unlikely to be able to fall asleep at the right time. If you eat before bed, then the body will have to digest food all night instead of resting. It is also not recommended to exercise 3 hours before bedtime. Try to go to bed and wake up at the same time so that your body prepares for sleep in advance.
There are two effective approaches to regime change. The first way is to get up immediately at the scheduled time.
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